Chicken with Cherry Tomatoes

Chicken with Cherry Tomatoes
Time 25 minutes
serves 4

4 skinless , boneless chicken breast halves
1 tsp of salt
1/4 tsp freshly ground pepper
1Tbsp olive oil
2 Tbsp white wine vinegar
4 cups red and/ or yellow cherry tomatoes , halved
1/4 cup chopped fresh Italian parsley

Season chicken with 1/4 tsp salt and 1/8 tsp pepper. Over medium heat in non stick skillet, coated with olive oil, cook chicken for 10-12 minutes , turning once until internal temperature is at least 165F. Transfer to serving plate and keep warm.

Drain fat from skillet. Add 2 Tbsp water, vinegar, tomatoes, parsley and remaining salt and pepper. Bring to a boil, then reduce to simmer for 3-4 minutes, until tomatoes soften. Serve tomato mixture over chicken.

Per serving 190 calories, 25 g protein, 6 g carbohydrates, 2 g fiber, 6.5 g fat , 1 g saturated fat, 75 Mg cholesterol, 380 Mg sodium. Mix it up Replace parsley with 1/4 cup chopped basil or 2Tbsp chopped fresh tarragon. Replace tomatoes with 1 cup pitted black and green olives, like Kalamata and Picholine, and 1/4 cup capers. Serve the chicken and tomatoes on a bed of fresh greens- like arugula and baby spinach - lightly dressed with olive oil and white wine vinegar.

How to Eat Healthy For Less

Keep in mind I'm gluten-free so I would in blue diamond almond crackers for the whole wheat, but this is a great beginner list for healthier eating.

VIA myfitnesspal.com

20 granny smith apples = $4 (.77 lb No Frills)
3kg box of frozen chicken = $28 (Costco)
Low-fat meatballs = $5 (No Frills)
Frozen vegetables (2 kg) = $4 (Walmart)
Tuna (11 cans) = $7 (Shoppers Drug Mart)
20 red/green peppers = $8 (No Frills/Walmart always price matched to Chinese grocery stores which sell peppers for .40-60 regularly)
Baby spinach bucket = $3 (Walmart)
Cottage cheese (2 tubs) = $4 (No Frills)
Fresh pineapple (2) = $3 (No Frills)
Brown Minute rice = $5 (Walmart)
Diet pepsi 7 x 12-pack cases = $21 (Shoppers Drug Mart - this is a sale price, the only time I'll buy - hubby's vice not mine)
Whole wheat crackers (3) = $4.50 (Walmart or No Frills max $1.50 each)
All-Bran or Fiber One (2) = $7 (Walmart)
Cheerios = $3 (No Frills or Walmart or other cereal hubby will eat that’s on sale)
Onions (bag) = $1 (No Frills)
Celery = $1 (No Frills)
Zucchini (4) = $2 (No Frills
Garlic cloves (3) = $0.50
Yogurt (16) = $4 (No Frills)
Whole wheat pasta (1) = $1 (No Frills or Walmart)
Pasta sauce (1) = $1 (No Frills)
Canned beans (4) = $3 (Wamart, Great Value brand is always .78 great!)
Whole-wheat bread (2) = $4 (No Frills)
Soup (6) = $3 (No Frills or Walmart, I buy 10+ when it’s on sale for .49)
Calorie wise salad dressing = $2
Milk (4L): $4
Bananas (10): $2
Broccoli (7): $7 (Walmart)

That’s $141 so I often buy another $10 worth of additional vegetables, a little each week to prevent spoilage.

Confetti Summer Salad

Time 30 minutes plus 4 hours chilling
serves 8

2 cups corn kernels
4 baby zucchini, thinly sliced
2 scallions, sliced
2 bell peppers( yellow and red), seeded and chopped
1/2 cup Italian salad dressing

1. Cook corn in a small amount of boiling water in a covered saucepan for 4 minutes. Drain and rinse with cold water
2. In a large bowl, combine corn with veggies and dressings. Cover and chill

Per serving 67 calories, 3g protein, 15g carbohydrates, 2 g fiber, 1 g saturated fat, o cholesterol, 185mg sodium. Mix it up Replace zucchini with summer squash Blanch thinly sliced carrots and add to salad before chilling To add mild heat, toss in 1/4 tsp. Cayenne pepper. Garnish with fresh thyme.

Pizza Ideas

Healthy pizzas using Udi's Gluten Free Foods crust topped with thinly sliced beets, cauliflower, zucchini and black olives on one and fresh jalapeno, onions, tomatoes and black olives on the other. Butter and garlic sauce rather than traditional sauce. Topped with raw cheddar and Parmesan. OMG!

KOHLRABI CHOPPED SALAD

KOHLRABI CHOPPED SALAD

from a recipe found on http://www.vegparadise.com

4 kohlrabis ( 2 to 2 1/2″ diameter)
3 green onions, chopped
1/4 lb. snow peas, chopped
1 1/2 C. Napa cabbage, chopped
1/2 red bell pepper, finely julienned
1 fresh pasilla pepper, diced (or 1/8 t. crushed pepper flakes)
1 – 2 cloves garlic, finely minced
1/2″ pc ginger, peeled and grated 2 T sesame seeds
3 T extra virgin olive oil
2 t organic sesame oil
Juice of 1/2 lemon
Dash of apple cider vinegar
Salt and freshly ground pepper to taste

In a large bowl, toss all ingredients well

This salad is best made a few hours in advance – the dressing marinates the vegetables and provides better flavor.

Katey's Tomato Viniagrette

Katey's Tomato Viniagrette

Tomato vinegarette... for one... or to share.. super super easy

really low cal & delish, eat the whole thing if you want ...no guilt

dice up 1-2 nice dark red tomato or a container of cherry/grape tomatos

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 tomatos... 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.

Suzanne Somer's Cauliflower Soup

In a heavy bottom, medium size soup pot, saute three thinly sliced shallots in olive oil, until soft and translucent. Add one whole cauliflower, cut into small pieces. Add 1 tablespoon butter and saute until tender, about 7 min. Season with sea salt and pepper. Add 4 cups chicken broth (homemade, if possible) and bring to boil, then simmer for 25 min. Blend with a hand mixer or transfer to a food processor and purée in batches. Serve in soup bowls, then garnish with sea salt, dollop of creme fraiche, crispy fried shallots, and a drizzle of truffle oil (if you have it).

Paulissa's Jalapeno Raspberry Green Beans

1 lb fresh green beans1 tbsp minced garlic
2 tsp grapeseed oil (best for higher temp cooking because it doesn't oxidize)
4 tbsp tomato viniagrette (recipe here http://porchsittingandsharing.blogspot.com/2011/05/kateys-tomato-viniagrette.html)
1 tbsp raspberry jalapeno jelly (we get ours from our local farmer's market)
2 tsp garlic/dill goat cheese (or any flavor cheese you like)
1/4 c. bacon bits

Wash and trim ends from beans. Heat oil in heavy pan; add beans, bacon and garlic. Saute until tender; add viniagrette and and jelly. Heat through and sprinkle cheese on top, allow to melt.

Makes 2 one-cup servings

Per serving:

156 calories, 28 carbs, 4 g fat, 8 g fiber, 7 g protein, 117 mg sodium

Orange and Wine Asparagus

Orange and Wine Asparagus

3 Oranges
TBSP Balsamic Vinegar
Olive Oil
TBSP Red Wine or Red Wine Vinegar
Olives (stuffed or not your choice, we had garlic stuffed)
1 Shallot

Place chopped shallot into a small bowl and finely zest one of the oranges over the top.

Cut away skin and pith from both oranges and cut into segments by cutting down between the membranes. Work over another bowl to catch the juices. Set segments aside. Add 2 tablespoons of the collected orange juice to the shallots and zest, plus a pinch of salt and leave to marinate. Meanwhile, snap the tough ends off the asparagus.

Bring a wide pan of water to a rolling boil and blanch for 1-2 mins until half-cooked. (I skipped it as the Asparagus was ripe and ready but it’s worth it if you want to).

Lift out onto a tea towel to dry, and while still warm rub over a little olive oil and salt. Heat a griddle pan until extremely hot. Lay on the asparagus and grill for a couple of minutes on each side until nicely charred and cooked through. Finish vinaigrette by whisking in olive to taste (approx 5 tbsp) and more salt and pepper as desired.

Taste and check the balance of oil to vinegar. Serve the asparagus warm dressed with the orange segments and vinaigrette.

SOURCE: myfitnesspal.com

Ricotta Pesto Spread

Ricotta And Pesto Burger Spread

Ingredients

• 4 tablespoons ricotta cheese
• 4 teaspoons sun-dried tomato pesto
• 2 tablespoons grated Parmesan

Directions

Combine ingredients in a small bowl. Let the mixture come to room temperature. When burgers are ready, spread the mixture on both sides of a lightly toasted bun. Makes enough for 4-5 burgers.

BBQd Eggs

Ingredients

• 1 large bell pepper, the bigger the better
• 2 eggs
• hot sauce, salt and black pepper to taste

Directions

You'll need the bell pepper to sit stably on the grill, or the raw egg will make a tragic mess. Place the pepper flat on your cutting board and slice in half parallel to the board. Clean the seeds and membrane out, being careful not to pierce the outer wall.

Crack an egg into each half of the pepper. Try to distribute the egg evenly.

Place the filled pepper over the hottest part of the grill. It tastes best with the pepper's skin charred. Close the grill. If you're going to eat it with a knife and fork, cooking it to over-easy is fine. But if you're going to serve it as finger food, cook it a bit longer, so you don't have a runny yolk. It's great on its own, but better still with hot sauce, salt and a little black pepper on top.