Thursday, May 26, 2011
Friday, May 20, 2011
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 2 Cornish game hens
- 2 tablespoons butter, melted, divided
- 1/4 cup apricot preserves
- 1 tablespoon honey
- 1 tablespoon grated onion
- 1/8 teaspoon ground nutmeg
- Combine the salt and cayenne. Rub a third of the mixture inside hens. Brush 1 tablespoon butter over hens; sprinkle with remaining seasoning mixture. Place on a rack in a shallow baking pan. Bake, uncovered, at 350 degrees F for 30 minutes.
- Meanwhile, in a saucepan, combine the preserves, honey, onion, nutmeg and remaining butter. Cook and stir until preserves are melted. Brush over hens. Bake 35-40 minutes longer or until golden brown and a meat thermometer reads 180 degrees F. Cover and let stand for 5-10 minutes before serving.
- 3 cups fresh baby spinach
- 1/2 cup sliced fresh strawberries
- 1/4 cup sliced honey-roasted almonds
- 1 tablespoon cider vinegar
- 1 tablespoon honey
- 1 1/2 teaspoons sugar (I used Stevia)
- In a large bowl, combine the spinach, strawberries and almonds. In a jar with a tight-fitting lid, combine the vinegar, honey and sugar; shake well. Drizzle over salad and toss to coat. Serve immediately.
- 1 tsp olive oil
- 500 g ground turkey or chicken
- 1 small onion, finely diced
- 1 garlic clove, minced
- 227 g pkg sliced button mushrooms, chopped
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 398 ml can tomato sauce
- 2 tsp brown sugar
- 3 10 inch flour tortillas
- 1/2 142 g clamshell of baby spinach, about 4 cups
- 2 cups shredded mozzarella-cheddar cheese mix
- 419 calories
- 30 g protein
- 30 g carbohydrates
- 20 g fat
- 4 g fibre
- 876 mg sodium
- Preheat oven to 350F. Lightly spray a 9-in. pie plate with oil.
- Heat a non-stick frying pan over medium. Add oil, then turkey. Cook, stirring often to break up meat, until no pink remains, about 3 min. Add onion, garlic, mushrooms and herbs. Cook until onion is soft, about 3 min. Stir in tomato sauce and brown sugar. Gently boil until sauce reduces slightly, 5 min.
- Assemble lasagna by placing a tortilla on the bottom of prepared pie plate. Spread 1 1/3 cups sauce in an even layer over tortilla. Scatter 1 1/3 cups spinach, then 2/3 cup of cheese mix overtop, pressing down gently on the tortilla as you layer. Repeat with remaining tortillas, sauce, spinach and cheese. (The spinach will cook down as it bakes.)
- Bake in centre of oven, uncovered, until cheese is melted, about 20 min. Let stand for 5 min before cutting into wedges.
Chicken Paprikash (Authentic Polish Recipe)
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : 10 Points
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 medium onion -- sliced thinly (or chopped)
4 tablespoons butter or margarine
1/2 teaspoon black pepper
3 tablespoons paprika -- heaping, (3 - 4) or to taste (Hungarian)
cayenne pepper -- (to taste), optional
4 whole boneless skinless chicken breasts -- (or whole
3/4 cup chicken broth
3/4 cup water -- (enough to cover chicken)
1/2 pint sour cream -- (or more to taste)
1 whole tomato -- cut up (optional)
1 cup flour
1 cup cold water -- (1-1/2)
Saute onion in butter. Add pepper and blend well then add chicken pieces.
Sprinkle paprika generously over top. Add cayenne pepper to taste. Add water
and broth to cover chicken with about an inch more. (I mix the water with
chicken broth for more taste.) Add tomato, if desired. Cover and let simmer
slowly till tender and chicken is done (if using whole chicken 1-2 hours).
You can add the sour cream to the pot at this point by loosening the sour
cream with some of the juice and then stirring it into the pot.
Or, you may wait and add it to your individual bowls when serving.
De-skin and de-bone the chicken (if using a whole chicken) and set it
aside. I then add 1 cup flour shaken with 1-1/2 cup cold water to the liquid
mixture to thicken it. It doesn't take long. Add the chicken meat. Bring
back to a boil to thicken.
(stuffs about 10-12 tacos)
1 cup brown lentils, rinsed and picked over
1 medium yellow onion, diced
3 cloves of garlic, minced
1/2 large bell pepper, chopped (any color)
1 cup sliced mushrooms (any kind)
1 carrot, peeled and sliced
2 ribs of celery, sliced
1-1/2 tbsp chili powder
1 tsp cumin
1/2 tsp smoked paprika
1 tsp oregano
1 bay leaf
2 cups vegetable broth
1 tbsp tomato paste
1 tbsp lime juice
Heat 1/4 cup water in a large skillet. Saute onion for 3 minutes. Stir in the garlic, bell pepper, and mushrooms and cook for another 3 minutes. If the pan starts to dry up and the contents start sticking, add a tablespoon or two more of water. Add in the lentils, carrots, celery, chili powder, cumin, paprika, oregano, bay leaf, and cayenne, and saute for 1 minute, stirring constantly. Stir in the broth and bring to a boil. Turn the heat down to medium low and cover. Simmer for 30 minutes, stirring occasionally. If the mixture starts drying out, add 1/4 cup water or broth.
Remove from heat and carefully drain off any extra liquid (a little bit of liquid is fine, excessive liquid is not desirable). Remove bay leaf and stir in tomato paste and lime juice. Transfer to food processor or blender and pulse a few times, until a crumbly texture is achieved--do not puree. Serve hot.
Total: about 20-30 minutes
Makes: 1 1/2 cups
1 cup hazelnuts
¼ cup cocoa powder
5 tablespoons agave nectar
1 tablespoon vanilla extract
1 tablespoon hazelnut oil
pinch celtic sea salt
- Roast the hazelnuts at 350° for 8-10 minutes until they darken a bit and smell fragrant
- Transfer the hazelnuts to a towel and rub off the skins if you can (I didn’t have a lot of luck with this)
- In a food processor, grind the hazelnuts to a smooth butter, about 5 minutes, scraping the sides as needed
- Add the cocoa, agave, vanilla, oil and salt and process until well blended, about a minute
- Store in a glass mason jar in the refrigerator
- Bring to room temperature prior to serving
2 packets of italian dressing mix ( or you can use italian seasoning )
1 1/2 tsp paprika
1 tsp salt ( you only need this b/c it is what helps the juices to stay in chicken)
1 tsp basil
1 tsp oregano
1/2 tsp onion powder
1/2 tsp curry powder ( this is optional if you don't want the HEAT factor)
1 c. 2% milk
4 chicken breasts
1/4 c. butter ( melted)
Line your baking pan with foil and spray with nonstick cooking spray.
Combine your flour, dressing mix( italian seasoning) , and other seasonings in a large zippy bag.
pour your milk in a shallow dish ( one large enough to fit your chicken in
Dip your chicken into the milk then put in your zippy bag, you can put a few pcs in the bag at a time. Shake it up to coat it over
place on your pan and then drizzle all the chicken with your melted butter
bake at 350 degrees for 35-50 mins or until your chicken juices are CLEAR. temp of done chicken is 165 degrees.
* CHEF JENN*
2 oz packaged light low cal/low fat turkey slices - I used Oven roasted turkey - 50 calories per 2 oz.
2 wedges laughing cow swiss cheese
1/2 small container egg white substitute (or 15 tbs if you have a larger container - I don't know the TBS/cup ratio... sorry)
a liberal shaking of Mrs. Dash - the wonder spice
Rosemary to taste.
Mix all ingredients together in a mixing bowl, spray a glass pie dish with cooking spray and bake in the oven on 350 until cooked throughout... I cooked it in the microwave since I was on a time crunch, which was still really yummy but didn't give it that delicious crispy browning taste that baking in an oven would have.
- 3 lbs chicken (cubed)
- 2 3/4 teaspoons salt
- 1/2 cup yogurt
- 1/2 cup water
- 3/4 cup onion flakes
- 1/2 cup butter
- 2 teaspoons ground cloves
- 2 teaspoons pepper
- 1 teaspoon cardamom
- 1 cinnamon stick (2 inches)
- 2 bay leaves
- 1 teaspoon ground turmeric
- 3/4 teaspoon garlic powder
- 1 tablespoon coriander powder
- 3/4 teaspoon ground ginger
- 1 teaspoon ground cumin
- 1/2 teaspoon cayenne
- 1/2 cup tomato puree
- 1 cup water
- 1 head cauliflower (cut into florets)
Prep Time: 2 hrs
Total Time: 3 1/4 hrs
- Combine chicken, salt and yogurt. Mix and let marinate 2 hours.
- Add 1/2 cup water to onion flakes and let stand 8 minutes.
- Clarify butter by melting over low heat and removing any scum or foam from top.
- Add onion to butter and cook 15 minutes, or until brown.
- Add cloves, black pepper, cardamom, cinnamon stick, bay leaves and turmeric and cook 5 minutes, stirring frequently.
- Add chicken and cauliflower and continue cooking, covered, for 30 minutes.
- Add remaining ingredients and cook, covered, for 15 minutes, or until sauce is thickened.
- Serve over rice.
Serving Size: 1 (460 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 523.1
- Calories from Fat 336
- Total Fat 37.3 g
- Saturated Fat 16.2 g
- Monounsaturated Fat 12.8 g
- Polyunsaturated Fat 5.2 g
- Trans Fat 0.0 g
- Cholesterol 146.8 mg
- Sodium 1322.4 mg
- Potassium 902.8 mg
- Magnesium 68.5 mg
- Total Carbohydrate 18.5 g
- Dietary Fiber 4.5 g
- Sugars 8.0 g
- Protein 30.1 g
makes 12 mini cups
2 cups oven-roasted sweet potato
1/2 cup apple juice
1 tsp apple cider vinegar
1 tsp corn starch
1 small green apple, sliced thin
1/8 tsp salt
8 ounces cream cheese
2 tsp baking powder
1 tsp cinnamon
2 tsp olive oil
3/4 cup breadcrumbs - or crushed day old bread
1. First bake your sweet potato in the oven. Rinse and slice venting holes across the skin. A large sweet potato will take around 40-60 minutes in a 425 degree oven. When the potato is ready it will be tender to cut down the center and the skin should fall right off the orange sticky flesh.
2. In a large mixing bowl, grab your hand beater and whip together the sweet potato, cream cheese, cinnamon, baking powder, salt, apple cider vinegar and olive oil. You'll notice the mixture is quite thick.
3. Dissolve your corn starch into your cold apple juice and then add the liquid to the mixing bowl and continue to whip the mixture - and let it loosen. Lastly, fold in your apple slices.
4. Prep your baking cups or soufflé bowls by rubbing them with oil and adding a thin layer of bread crumbs on the bottom. Then spoon the sweet potato mixture into the dishes.
larger serving size:
5. Baking times will vary based on the dish size you use and how soft you'd like your soufflé. Small muffin cups (mini appetizer size) will take about 20-25 minutes at 400 degrees. Larger soufflé dishes will take 30-60 minutes in a 400 degree oven. Good rule of thumb: when the top layer rises a tad and becomes browned, bubbly and stiff to touch - your cups are done.
6. Remove from oven. Allow to cool for a few minutes. You can also allow the soufflé to chill and firm up in the fridge. These bites are delicious hot or cold! Store in the fridge.
Cook time: 30 minutes
1/2 c cup Bread Crumbs (Italian Style)
2 c celery
1 c onion
3/4 c chopped baby carrots
3 potatoes, diced
Velveeta 2% milk cheese, 1/3 of container, diced
10-12 c. no salt added chicken or veggie broth (I make my own)
2 tbsp olive oil
Blend eggs and crumbs with turkey and form into meatballs. Brown in olive oil. Brown celery, carrots and onions; add potatoes and brown a bit longer.
place meatballs into pan and add just enough broth to cover dice up cheese and melt into soup.
I used sea salt, and cracked pepper and a garlic pepper cracked combo to season.
½ cup skim milk
½ cup non-fat cottage cheese (I used Nordica 0%, 90 cals per ½ cup)
6 packets sweetener (I use a tsp of Truvia)
½ tsp vanilla extract
1 cup strawberries, frozen (mine were fresh that I cut up and froze a little wile back)
Directions: combine all ingredients in blender, blend until smooth. * Serves 1.
WW Points: 3
Nutrition: 192 calories, 516mg sodium, 33g carbs, 4g fiber, 0g fat, 19g protein.
2 red peppers, roasted
½ tsp olive oil
2 tbsp onion
6 medium baby carrots
1 garlic cloves
Dash of; sea salt, parsley, thyme, rosemary, marjoram and fennel seed
1 ½ cups boiling water
1 medium sweet potato, peeled and chopped
¼ tsp fresh ground black pepper
1 tbsp nonfat plain yogurt
Directions: Grill red peppers until skin turns black and starts to blister. Remove peppers and place them into a container with a lid. Cover the peppers to build up steam, let peppers rest for 10 minutes. Heat oil in a large pot over medium heat. Add chopped onions, carrots, garlic, and herbs and sauté until the onions are translucent, about 5 minutes. Add water, roasted bell peppers and chopped sweet potato. Bring to a simmer over high heat. Decrease the heat to medium-low and cover, simmer until the potatoes are very tender, stirring occasionally, about 25 minutes. Remove soup and put in a blender along with yogurt, blend until smooth. Serve toped with fresh ground black pepper. Serves 2.
WW Points: 2
Nutrition: 122 calories, 115mg sodium, 26g carbs, 5g fiber, 2g fat, 3g protein.
1/2-3/4 cup chopped onion (1-2 onions)
1 garlic clove, chopped
1 tablespoon curry paste (levelled tbsp, preferably Madras, Korma or another Indian or Caribbean curry paste you like)
1 tablespoon grated fresh ginger (levelled tbsp)
4 cups peeled and cubed sweet potatoes (not yams)
1 red bell pepper, deseeded and chopped
3 1/2 cups chicken stock or 3 1/2 cups vegetable stock
2 tablespoons rum (optional but recommended, I use white rum)
recommended topping4 -6 tablespoons sour cream (any fat content)
Prep Time: 15 mins
Total Time: 30 mins
- In a soup pot, heat oil over medium-low heat. Add curry paste and onions and cook for 4 minutes, stirring occasionally. Reduce heat if necessary. Add garlic clove and ginger and cook for another 1-2 minutes.
- Add sweet potatoes and pepper. Mix. Add stock. Cook for 15 minutes or until vegetables are very soft.
- Puree the ingredients in batches in a blender or puree the whole amount directly in the pot with a hand blender (if pot is high enough).
- Check if you like the consistency of the soup. Add more stock or water if desired and adjust the seasonings (check if salt is needed). You can add more curry paste if desired, but most pastes need to be cooked first before adding to a dish. Add rum if using.
- Serve in individual bowls and top each with a tablespoon of sour cream and a sprinkle of sweet paprika.
Serving Size: 1 (279 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 278.6
- Calories from Fat 76
- Total Fat 8.4 g
- Saturated Fat 2.5 g
- Monounsaturated Fat 2.7 g
- Polyunsaturated Fat 2.4 g
- Trans Fat 0.0 g
- Cholesterol 12.5 mg
- Sodium 385.4 mg
- Potassium 786.9 mg
- Magnesium 49.2 mg
- Total Carbohydrate 38.6 g
- Dietary Fiber 5.0 g
- Sugars 11.4 g
- Protein 8.2 g
Crockpot Western Omelet Casserole1 bag (32 oz.) frozen hash brown potatoes
1 lb. of bacon diced, cooked and drained or 1 lb. cooked ham, cubed
1 med. diced onion
1 green bell pepper diced
1 ½ C shredded cheddar or Monterey Jack cheese
1 dozen eggs
1 C milk
1 tsp. salt
1 tsp. pepper (more or less to taste)
Place a layer of frozen potatoes on the bottom of the slow cooker, followed by a layer of bacon then onions, green pepper and cheese. Repeat the layering process two or three more times, ending with a layer of cheese.
Beat the eggs, milk and salt & pepper together. Pour over the Crockpot mixture, cover and turn on low. Cook for 10-12 hours.
Total Time: 25 minutes Serves: 4
1¾ cups fusilli pasta (or 1/4 lbs of any other pasta)
1 large bunch asparagus cut into 1-inch lengths.
½ medium onion, minced
1 cup basket cherry tomatoes, quartered (squeeze to remove seeds)
5-6 medium cloves garlic, pressed
3 tbs chopped fresh basil (or 1 TBS dried basil)
1 tbs chopped fresh tarragon (or 1 tsp dried tarragon)
3 tbs fresh lemon juice
1 tbs balsamic vinegar
3 tbs extra virgin olive oil
* Salt and cracked black pepper to taste
* Optional 4 oz low fat goat or low fat feta cheese.
- Cook pasta according to instructions on package.
- While pasta is cooking prepare rest of the ingredients. Place everything but asparagus in a bowl and set aside except cheese.
- When pasta is about 3 minutes from being done, add asparagus to cooking pasta. (If asparagus is thick you may want to add 4 minutes before it’s done. Or if it is thin, add 2 minutes before it’s done.) Drain and rinse in cold water in colander when done. Make sure it drains well so it doesn’t dilute flavor.
- Toss with rest of ingredients, and season with salt and pepper. Crumble feta on top.
Calories:238.17 Sodium:9.23mg Protein: 7.29g Fat:11.30g Fiber: 5.02g
* High in Vitamin K & C
1 lb. red skin or Yukon Gold potatoes, thinly sliced
1 T. vegetable or olive oil
1/2 tsp. salt
15 oz. can diced tomatoes, preferably fire-roasted
1 large clove garlic, peeled and cut into a few pieces
1/3 cup cilantro, loosely packed, chopped
1/4 cup sliced, pickled jalapenos
1 T. jalapeno pickling juice (from the jar or can the jalapenos were packed in)
1 lb. skinless fish filets, about 3/4 to 1-inch thick *
* Mahi mahi, tilapia, or other types of mild white fish will work well.
Preheat oven to 400 degrees.
Place the potato slices in an 8x8-inch baking dish. Drizzle the oil over the potatoes and sprinkle them with the salt. Toss the potatoes to coat them evenly and spread them in an even layer. Cover the dish with plastic wrap and poke a few holes in it. Microwave on high heat (100% power) until the potatoes are nearly tender, about 4 to 5 minutes.
While the potatoes cook, place the tomatoes with their juices, garlic, cilantro, jalapeno slices, and jalapeno juice into a blender or food processor. Puree until nearly smooth, leaving just a little bit of texture.
Lay the fish filets over the cooked potatoes.
Pour the tomato mixture over the fish and potatoes.
Bake for 15 to 20 minutes, until the fish flakes when pressed firmly.
1 1/2 cups vanilla soy milk
1 1/2 cups water
1 cup uncooked steel-cut oats
1 tbsp coconut sap
1 tsp cinnamon
2 tsp ground flax seed
1/4 tsp sea salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter
Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray. Add all ingredients (except optional toppings) to slow cooker. Stir, cover, and cook on low for 7 hours. Spoon oatmeal into bowls; add optional toppings, if desired. Store leftovers in refrigerator. Freezes well.
To reheat single servings: Put 1-cup cooked oatmeal in microwave proof bowl. Add 1/3 cup fat-free milk. Microwave on high for 1 minute; stir. Continue cooking for another minute, or until hot.
Recipe can be doubled in 6-quart or larger slow cooker. Increase cooking time 1 hour.
104 calories per serving (1 serving = 2 pieces)
8 oz. tube crescent rolls
3 oz. fat free cream cheese, softened
½ c low fat buttermilk ranch dressing
4 c raw veggies (cauliflower, bell peppers, carrots, broccoli)
Preheat oven to 375 degrees. Unroll crescent rolls. Spray a cookie sheet with Pam and press crescent roll dough into pan to form a crust. Bake 10 minutes or until golden. Let cool 15 minutes. Combine cheese and dressing and spread over crust. Place the veggies over the top, cut into 24 squares and serve immediately.
4 cup frozen fresh broccoli cuts
1/4 c dijon mustard
1 jar sun-dried tomato pesto
1 cup Kraft shredded parmesan, romano and asiago
16 oz elbow macaroni noodles, dry
In a pot, boil lightly salted water and add your pasta. Cook until al dente, about 8 minutes, drain, set aside (keep 1/4 cup pasta water).
At the same time, in a large pan, cook your chicken a couple minutes on each side on medium heat til surface-cooked, then break up with a spoon into smaller pieces. Add your frozen broccoli and dijon and sun-dried tomatoes. Stir to coat and until broccoli and chicken cooked through. Add pasta water, cook a little further for a minute or two to let flavors marry. Add pasta and stir well to coat, a few minutes. Add cheese and stir until incorporated.
The dijon is the trick - a serving is 1 tsp, but at only 5 calories (and no fats or carbs) you can feel a little better about using more. Plus, it really packs a LOT of flavor! Enjoy!
|Pbf Signature Pita Bread Factory - Authentic Thin Style - 100% Whole Wheat Pita (Canada), 1 PIta (57 g) (I am going to try this with portabello mushrooms to get rid of the grains) || |
|Mushrooms - Raw, 0.33 cup, pieces or slices|| |
|Butterball -- Turkey Pepperoni, 15 slices|| |
|Cheese - Feta, 16 g|| |
|Cherry Berries - Grape Tomatoes Raw Red , 6 tomatoes|| |
|Olives - Black - Black Olives, 4 olives|| |
|Best Buy - Light Medium Cheddar Cheese, 30 gram|| |
|Oil - Olive, 0.5 tablespoon|| |
|Roasted tomatoes, fennel, peppers & onion sauce.(shelly's) (1/2 c per serv.), 0.5 serving|| |
|Peppers - Sweet, red, raw, 0.33 cup, sliced|
Angela on myfitnesspal.com
1 lb lean ground beef
1 large onion
1 large zucchini
6 cloves chopped garlic, grated
2 egg, beaten
1 TBSP Worcestershire sauce
1 TBSP Italian seasoning
1 TBSP grated Parmesan
1/4 tsp salt
1 tsp black pepper
1 tsp MDP's seasoning
1 c bread crumbs
Heat oven to 400 degrees.
Cut onion and zucchini into large chunks and place in a food processor. Run on high until very finely chopped.
Mix veggies and remaining ingredients together until combined (I take my ring off and mush it up good with my hands or give it a good few rounds in the kitchenaid).
Form meatballs of desired size. I use an ice cream scoop for dinner size meatballs, and a melon baller to make appetizer/soup size.
Use a broiler pan (I just put a baking rack over a baking sheet or roasting pan) and spray the top rack with cooking spray. Place formed meatballs on sheet making sure they are at least 1/2".
Roast meatballs until they are well browned. Time will vary on oven and meatball size, but I find anywhere from 20-45 minutes.
Place in a crockpot with your favorite marinara sauce. To bump up the nutrition stats with a jar of sauce, throw a couple shredded carrots in. Cook 4-6 hours on low to set the sauce absorb.
You can also finish cooking them in a pot of hot sauce. Add meatballs to warmed sauce and cook 30-45 minutes on medium-low heat.
This makes 100 3/4" mini meatballs, or 25 regular 1 1/2" meatballs.
Stats each ball: (made with 85/15 turkey and pork, and homemade breadcrumbs)
Good Dairy Alternative--Cashew Milk/cream...1 cup of raw cashews and 2 cups of water (if you are using if for savory dishes then use chicken or veggie broth.) Blend until smooth in high speed blender or food processor. Use this in place of milk or cream when it calls for it in a recipe. This add a rich and yummy flavor with out putting more dairy in your diet.
via the Wellness Wisdom Guru
Sautéed Chicken Breasts With Creamy Chive Sauce
- 4 pieces chicken breast, boneless, skinless, and trimmed of fat (about 1 pound)
- 1 teaspoon Kosher salt, divided
- 1/4 cup all-purpose flour
- 3 teaspoons extra virgin olive oil, divided
- 2 large shallots, finely chopped
- 1 tablespoon all-purpose flour
- 1/2 cup dry white wine
- 14 ounces reduced-sodium chicken broth
- 1/3 cup organic, reduced-fat sour cream
- 1 tablespoon Dijon mustard
- 1/2 cup fresh organic chives, chopped (about 1 bunch)
1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.
- Using whole-wheat flour instead of all-purpose flour will give you more nutritional bang for your calorie buck.
- Always buy broth in cardboard containers instead of cans.
- Look for an all-natural sour cream with minimal added ingredients.
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Number of Servings: 4
Amount Per Serving
Total Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 72 mg
Sodium: 679 mg
Total Carbohydrate: 1 g
Dietary Fiber: 0 g
Protein: 26 g
Recipe reprinted with the permission of Eating Well
1-1/2 cups instant white rice, uncooked (I used brown!)
1-1/2 cups hot water
1 Tbsp. Taco Seasoning Mix
4 small boneless skinless chicken breast halves (1 lb.)
1 each green and red pepper, cut into strips
1/2 cup Chunky Salsa
1/2 cup Mexican Style Finely Shredded Taco Cheese
HEAT oven to 400ºF.
FOLD up all sides of each of 4 large sheets heavy-duty foil to form 1-inch rim; spray with cooking spray. Combine rice, water and taco seasoning; spoon onto foil. Top with remaining ingredients.
BRING up foil sides; fold to make 4 packets. Place in 15x10x1-inch pan. (Cookie sheet...)
BAKE 30 to 35 min. or until chicken is done (165ºF). Cool 5 min. Cut slits in foil to release steam before opening packets.
Here is the actual original recipe without my changes: http://www.kraftrecipes.com/recipes/foil-pack-chicken-fajita-dinner-111262.aspx?tab=recipe
I did not use fresh chicken - I used frozen, and just cooked it for 45 minutes instead of the suggested 30-35. Worked great!
I also topped it with 2 tablespoons light sour cream just before eating. This was insane delicious! Not even kidding when I say I used my finger to clean out the bowl of all the sauce and licked it up. Yum. I will for sure make it again, and I am going to box up my extras for leftovers this week. I made the full recipe - but there is no reason you couldn't quarter everything and just make one packet, which is probably what I will do in the future! You could also throw in other veggies that you like - I am sure it would be good with zucchini or yellow squash, mushrooms (if that's your thing, NOT mine, haha!), onions, etc.
Easiest and tastiest dinner I have made in a long time! =)
Calories and Nutrition from the website (mine were a little lower when put into the MFP recipe maker):
Calories 350, Total fat 8g, Saturated fat 3.5g, Cholesterol 80mg, Sodium 510mg, Carbohydrate 37g, Dietary fiber 2g, Sugars 3g, Protein 31g, Vitamin A 25 %DV, Vitamin C 50 %DV, Calcium 15 %DV
Banana Corn Fritters
From EatingWell: February/March 2006
Savory, smoky and slightly sweet, these are great with roast pork loin, a hearty bowl of black bean soup or barbecued chicken legs and coleslaw. Dotted with creme fraiche, they make an exotic appetizer.
Quick-cooking chicken cutlets are paired with an elegant but easy light sauce of sugar snap peas and artichoke hearts. This dish can be made without the sprouted beans, but is especially delicious with them—if you have extras, try them on a salad.
Tomato viniagrette... for one... or to share.. super super easy
really low cal & delicious, eat the whole thing if you want ...no guilt
dice up 1-2 nice dark red tomato or a container of cherry/grape tomatoes
crush em up a bit so you have a bowl full of juicy goodness
add a few tsp- as much as you like.. of the vinegar of your choosing... I like lots in mine & usually use like a 1/4 cup w 2 tomatoes... and i like lots of different kinds of vinegar so I swap it around a lot... flavored rice vinegar rocks & lots of variations never boring
add some cracked pepper & whatever other spices you enjoy in this... very customizable...throw it over a bowl of leafy greens, toss in some shredded carrot, fruit if that's your thing... whatever u like in a salad... this tomato vinegarette is too good.
Wednesday, May 18, 2011
2 small zucchini
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
1 garlic clove, diced
1 cup diced tomatoes
1 teaspoon oregano
1/2 pound cooked Italian chicken sausage, sliced into small pieces
1/4 cup grated Parmesan cheese, or to taste
1. Using a vegetable peeler and turning the zucchini as you go, slice the zucchini into ribbons. In a skillet, over medium heat, sauté zucchini in 1 tablespoon of oil until it's soft and the edges are clear. Add salt and pepper to taste.
2. In a separate pan over medium heat, heat remaining 1 tablespoon of oil and add garlic. Sauté for a minute, and then add the tomatoes and oregano. Simmer for a few minutes, and then stir in the sausage.
3. Spoon sauce over zucchini. Sprinkle with Parmesan to taste.
Makes 2 servings.
Number of Servings: 2
Amount Per Serving Calories: 409
Total Fat: 29 g
Saturated Fat: 11 g
Cholesterol: 89 mg
Sodium: 324 mg
Total Carbohydrate: 9 g
Dietary Fiber: 3 g
Protein: 28 g
Sunday, May 15, 2011
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
- 2 tablespoons reduced-fat margarine or light butter
- 1 medium yellow onion, very thinly sliced
- 1/4 teaspoon dried thyme
- 10 ounce package prewashed baby spinach (about 10 cups)
Place the margarine or butter in a large, deep, nonstick
skillet. Add the onion and thyme and place over medium heat.
Cover and cook for several minutes, until the onions are soft.
Add the spinach, and toss gently over medium-high heat for
a couple of minutes, just until the spinach is wilted. Serve hot.
Nutritional Information Per Serving (2/3 cup per serving):
Calories: 48, Carbohydrate: 5 g, Cholesterol: 0 mg,
Fat: 2.8 g, Fat: 0.8 g, Fiber: 2.3 g,
Protein: 2.3 g, Sodium: 106 mg, Calcium: 75 mg
Diabetic Exchanges: 1 Vegetable, 1/2 Fat
Sunday, May 1, 2011
(from INSANITY: THE ASYLUM)
Quinoa contains all the amino acids needed to make a complete protein. It's pretty rare to see that kind of nutrient profile in a single plant-based food.
- 1/2 cup quinoa
- 2 cups water or broth (chicken or vegetable)
- 1 tsp. turmeric
- 1 pinch salt
- 1 lemon wedge
- 1 lime wedge
- 1/4 cup sliced cucumber
- 1 Tbsp. diced onion
- 1 tsp. grated raw ginger
- 1 Tbsp. julienned mint
- 1 Tbsp. chopped pistachio nuts
- 1/2 cup chopped romaine lettuce
Combine quinoa, water or broth, salt, and turmeric in a medium saucepan. Cover and cook over medium heat until about half the liquid is absorbed and quinoa begins to soften, about 15 minutes. Strain quinoa in a mesh strainer, then place in a bowl. Squeeze lemon and lime over quinoa and place in refrigerator to cool. When cool, toss with remaining ingredients. Makes 1 serving.
Preparation Time: 40 minutes
Nutritional Information (per serving, prepared with water):
Calories Protein Fiber Carbs Fat Total Saturated Fat 383 14 g 7 g 64 g 9 g 1 g
Steak, Gorgonzola, Arugula Flat-bread with a Balsamic Reduction
2 cups flour
1 cup hot water (hot as tap will allow)
1/2 tsp sugar (no substute, yeast needs sugar)
1 packet fast rise yeast
1 cup Balsamic vinegar
.8 lbs Steak (lean cut)
1 small onion
Run tap water until hot, measure 1 cup, add yeast and sugar, mix thoroughly and let stand. Measure out 2 cups of flour into a large mixing bowl. After about 5 minutes, the water/yeast mix should have a nice layer of foam (yeast is active), mix into flower. Dough should be fairly dry and stiff, fold over several times and form a ball, place back in bowl and cover with a cloth, put in a warm location to rise for ½ to 1 hour.
While dough is rising, pour balsamic into a small sauce pan, and place on high heat. When balsamic starts to boil, wisk near continuously. Continue to boil balsamic until reduced by half, remove from heat and let cool. Balsamic should be fairly thick and sweeter.
Trim fat from steak and cut into thin slices. Chop onion into ¼” thick slices. Heat fry pan on med. high, coat with olive oil cooking spray and add meat and onion. Season to taste with salt and pepper, cook to Medium.
Wash and chop arugula.
After dough has risen, punch down to a flat, thick disk. Using kitchen scissors, cut into 4 pieces and form into balls. Spread out some flower on counter and using a small roller, roll each ball out into a very thin crust (thickness of cardboard). Lightly spray each side with olive oil cooking spray and place on a grilling sheet.
Crumble gorgonzola and grate asiago (about 4:1 gorgonzola to asiago). Sprinkle cheese blend on each crust, coverage should be sporadic. Add steak and onions and place on grill. Set on burner on low and grill sheet off direct heat until cheese starts to melt, then move sheet over direct heat until crust is crispy. Bring in and drizzle balsamic reduction and add arugula. Slice and serve. Amounts of cheese and steak can be adjusted to taste but should serve 4.
South-of-the-Border Salmon Burgers
Salmon’s rich meat is perfect for making tasty, well-formed patties. Chili powder, cumin, lime, and cilantro create a Tex-Mex flavor here. For a Greek variation, try chopped fresh oregano, thyme, minced onion, and garlic. For Phase 2, serve the burgers in whole-wheat pitas.
Prep time: 15 minutes
Cook time: 12 minutes
Makes 4 servings
1 pound salmon fillet, skin removed, fish cut into 1" chunks
2 teaspoons plus 1/4 cup reduced-fat sour cream
1 1/2 teaspoons Dijon mustard
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
Freshly ground black pepper
1 (8-ounce) head romaine, shredded (4 cups)
1 medium avocado, cubed
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lime juice
1 tablespoon chopped fresh cilantro
1/2 teaspoon cayenne
In a food processor, combine salmon, 2 teaspoons of the sour cream, mustard, chili powder, cumin, 1/8 teaspoon of the salt, and 1/8 teaspoon black pepper; pulse just until mixture comes together, 15 to 20 seconds. Form mixture into 4 patties, about 3/4" thick.
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill patties until cooked through, 4 to 5 minutes per side.
While patties are cooking, in a large bowl combine lettuce, avocado, oil, 1 teaspoon of the lime juice, and remaining 1/8 teaspoon salt. Season with black pepper to taste.
In a small bowl, whisk together remaining 1/4 cup sour cream, remaining 1 teaspoon lime juice, cilantro, and cayenne.
Divide salad among 4 plates and place a burger alongside. Top each burger with a dollop of cilantro sour cream and serve.
23 g fat (5 g sat)
6 g carbohydrate
25 g protein
3 g fiber
260 mg sodium