Chicken & Bell Pepper Saute' with Lemony Kale Quinoa

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Chicken & Bell Pepper Sauté with Lemony Kale Quinoa

Ingredients:

1tbsp olive oil

1 pound boneless chicken breasts- cut into 1” pieces

½ tsp black pepper

¼ tsp sea salt

1 Orange Bell Pepper – sliced

1 Red Bell Pepper- sliced

1 tbsp chopped fresh oregano

2 garlic cloves, minced

1 ½ cups chopped tomato

¼ cup unsalted chicken stock

1 ½ oz pitted green olives- sliced

1oz feta cheese crumbled

Directions:

1 Heat a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with black pepper and salt. Add chicken to pan; cook 7 minutes or until done. Remove chicken from pan. Add bell pepper, oregano, and garlic to pan; sauté 2 minutes. Stir in chicken, tomato, and stock; cook 1 minute. Sprinkle with olives and feta.

Servings 4

Calories 219 Fat 9.7g Protein 26g Carb 6g Fiber 1g Sodium 523mg

 

Lemony Kale Quinoa

Ingredients:

1 cup Quinoa

1 ¼ cup water

2 tsp smart balance butter

¼ tsp sea salt

2 cups of stemmed Kale

1 teaspoon of Lemon grind

2 tsp of fresh lemon juice

Directions:

1.       Heat a medium saucepan over medium heat. Add 1 cup of rinsed Quinoa. Cook 4 min or until toasted; stirring frequently.

2.       Add 1 ¼ cups water, 2 teaspoons butter, and ¼  teaspoons of sea salt; bring to a boil

3.       Cover; cook 13 min or until liquid is absorbed and quinoa is tender.

4.       Combine quinoa mixture, 2 cups of stemmed chopped kale, 1 tsp grated lemon rind, and 2 tsp fresh lemon juice in a medium bowl; toss to coat.

 

Chicken Stroganoff

Chicken Stroganoff Ingredients: 2tbsp Smart Butter 1 lb chicken breast 2 cups of mushrooms 1 medium onion 1 can of cream of chicken soup Heart Request (Wellness Collection) ½ cup of greek yogurt 4 cups of egg noodles

Directions: Cook chicken in 1 tbsp of butter- and remove 2. Cook mushrooms and onions in remaining butter 3. Stir in soup and greek yogurt, Heat until boiling 4. Return chicken to the pan, Heat thoroughly and serve over prepared egg noodles Enjoy! 

Stuffed Sweet Potatoes

Stuffed Sweet Potatoes As Promised, here is the recipe from my Sunday night Dinner... delicious!

For Perfect Roasted Sweet Potatoes- Preheat oven to 400 degrees. Pierce 6 (8oz) Sweet Potatoes with a fork. Brush sweet potatoes with olive oil, wrap each one in tin foil. Place potatoes on a baking pan for 1 hour. Split the Potatoes in half lengthwise. Sprinkle with Sea Salt and fresh Ground Black Pepper

Sweet Potatoes with Cinnamon Chicken & Cashews Ingredients: 6 Roasted Sweet Potatoes (recipe above) 1 tbsp of olive oil 1/4 cup of finely chopped celery 1/4 cup dried tart cherries 1/4 cup golden raisins 3 tbsp of orange juice 1/4 teaspoon of cinnamon 1/8 teaspoon ground red pepper 1/8 teaspoon sea salt 2 cups of cubed chicken 1/2 cup of dry roasted cashews 1/4 cup thinly sliced green onions

Directions:

  1. Preheat oven to 400 degrees. Bake potatoes according to recipe above.
  2. Heat a large nonstick skillet over medium heat. Add oil. Add Celery; cook 2 min, stirring frequently. Add cherries, raisins, orange juice, cinnamon, and red pepper. Cook 1 minute. Stir in chicken and cashews; cook 2 min. Sprinkle with onions.
  3. Top potatoes with Chicken mixture; ENJOY!

Since I am Pescatarian; I chose to sauté veggies and salmon and stuffed my sweet potato above.. Mine was delicious as well! :)

Stuffed Peppers

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This is a family friendly recipe with just the right combination of high protein and complex carbohydrates.

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Ingredients:

  • 4 bell peppers, halved and seeded
  • ¼ cup of water
  • 2 cups of yellow rice cooked
  • 2 cups of shredded cheddar cheese
  • 1lb of ground turkey, browned and drained


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Directions:

  1.  Arrange peppers in a 9x13 glass baking dish, cut-side down. Pour ¼ cup water in bottom of dish.
  2. Cover dish tightly with foil and bake in preheated oven at 425 for 20 minutes. Do not turn oven off!
  3. Drain peppers on paper towels and place peppers back in dish, cut-side up.
  4. Stir in 1 ½ cup of cheese and ground turkey into prepared rice.
  5. Fill the peppers with rice mix and sprinkle remaining cheese on tops of peppers.
  6.  Bake uncovered for 5 minutes, or until cheese is melted.

Cindy’s Sautéed Mint Salmon

This is a great recipe with lots of flavor for you salmon lovers!

 

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Ingredients:

  • 4 Salmon Filets with no skin
  • 1 shallot finely chopped
  • 1 tablespoon fresh mint chopped
  • 1/3 cup of olive oil
  • 1 lemon
  • 1 tsp of fresh ground pepper
  • 1 tsp of sea salt
  • 1 packet of stevia
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Directions:

  1.  In a small bowl pour 1/3 cup of olive oil
  2. 1 tsp of lemon zest
  3. 2 tbsp of lemon juice
  4. Add the mint, pepper, sea salt, stevia and set to the side
  5. On med-high heat use remaining olive oil and Sautee the shallots
  6. On a plate salt and pepper both sides of the salmon filets
  7. Add the filets to the pan and cook 4-5 min on each side, then top with sauce
  8. Enjoy!

Papaya Salad-Thai Cooking

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Over the holidays I had the most amazing experience, I got to travel to Thailand. The culture was awesome, but even better was the food. Thai food is not only packed with a lot of flavor, but most dishes are healthy for you too! So today I am making my favorite…. Papaya Salad

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Ingredients:

  • 1 medium dark green papaya
  • 3 garlic cloves (kratiem)
  • 1 red Thai Chilies (prikkheenoo)
  • 1 tomato, cut into wedges
  • ½ cup of chopped green beans
  • 1 tablespoon of fish sauce
  • ¼ cup of lime juice (1 lime squeezed) (ma-kaampiag)
  • 1 cup of unsalted peanuts


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Directions:

  1.  Peel the papaya and rinse with running water to remove the acid. Remove the seeds and shred the papaya with a grater. Set aside in a bowl of ice water for crispiness.
  2.  Place the garlic cloves and the chilies in a mortar and mash with a pestle until crushed into chunks. Place the papaya and the remaining ingredients in the mortar and gently combine all ingredients by mixing with the pestle and a spoon. Serve cold and enjoy!

Cuban Picadillo

Ingredients

  • 2 tbsps olive oil
  • 1 white onion (yellow, finely chopped about 1 cup)
  • 1 red bell pepper (cored and seeded finely chopped about 34 cup)
  • 1 tbsp tomato paste
  • 4 cloves clove garlic (finely chopped about 4 teaspoons)
  • 2 tsps ground cumin
  • 2 tsps dried oregano
  • kosher salt
  • black pepper                             
  • 2 bay leaves
  • 1/2 cup red wine
  • 11/2 lbs ground turkey
  • 1 cup canned tomatoes (diced)
  • 2 tbsps worcestershire sauce
  • 1/3 cup raisins
  • 8 oz of red potatoes peeled and cubed

 

Directions:

1. Heat oil in large skillet over medium-high heat until shimmering. Add onion and bell pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Add tomato paste, garlic, cumin, oregano, 1 1/2 teaspoons salt, 1 teaspoon pepper, and bay leaves and cook until fragrant and tomato paste darkens in color, about 2 minutes. Add wine and cook until reduced to 1/4 cup, about 5 minutes.

2. Add meat and cook, stirring and breaking up chunks, until no longer pink, 5 to 7 minutes. Stir in tomatoes, Worcestershire sauce, raisins, and potatoes. Cover, reduce heat to medium-low, and cook until potatoes are tender, about 12 minutes.

3. Remove cover and season to taste with salt and pepper. Remove and discard bay leaves. Serve with yellow rice and black beans.

Holiday Shrimp Cocktail

Great Appetizer for the Holidays that Friends and Family will love!

Don't let the cholesterol in shrimp fool you. When it comes to heart health, saturated fat is more important than cholesterol - and shrimp is very low in saturated fat. Shrimp is a source of good fat - in the form of omega-3's which helps to reduce triglyceride levels and lower the risk of a heart attack. Although eating shrimp too frequently could slightly raise LDL cholesterol levels, it also increases levels of HDL - the good cholesterol which improves the ratio of good cholesterol to bad cholesterol which is a positive for heart health. The omega-3's found in shrimp also have anti-inflammatory effects which are not only good for the heart, but may reduce the symptoms of diseases such as arthritis.

Health Benefits of Shrimp Cocktail: its Waistline Friendly- Shrimp is remarkably low in calories - with four large shrimp having only twenty-two total. Plus, the protein content of shrimp (almost eighteen grams in four of them) is great for building lean body mass when combined with an exercise program. Foods that are high in protein such as shrimp are also more satisfying - so there's less risk of overeating. Shrimp is clean eating at its best.

Ingredients:

  • 1 pound of shrimp, peeled and de-veined
  • 2 tablespoons of olive oil
  • 1 teaspoon of sea salt
  • 1 teaspoon of ground black pepper

Directions: 

  • Preheat oven to 400 degrees
  • On a large cookie sheet, line with foil and spray olive oil to coat
  • Lay shrimp flat and coat with olive oil
  • Toss with Sea Salt and Black Pepper
  • Place in oven for 8-10 minutes, you want a bright pink color  

Sauce Ingredients:

  • 1 cup ketchup
  • 1 Lemon juiced
  • 1 teaspoon of Worcestershire sauce
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon fresh ground pepper

Click here to view the Healthy Cooking video for this recipe.

Sundried Tomato Grilled Chicken Flatbread Pizza

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This is a healthy option with a lot of pizazz to America’s favorite food. You can use flat bread, tortilla shells or make your own dough. I usually find the flatouts in the bakery section of the grocery store and they come in a variety of flavors and are made of whole grains. In this recipe we do not use tomato sauce.

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Ingredients:

  • 2 Large Boneless Chicken Breasts- precook (this recipe is great for making when having left over chicken breasts)
  • 3 Flatbreads
  • 1 jar of sliced sundried tomatoes in oil
  • 1 tbsp of oregano
  • 1 tbsp of basil
  • 2 cups of shredded mozzarella cheese; divided
  • 1 tsp of sea salt
  • 1 tsp of ground black pepper

 

Directions:

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  • Preheat oven 350
  • Bake the flatbreads alone for 3-5 min 
  • Coat the flatbreads with olive oil
  • Cut the grilled chicken breasts into bite size pieces
  • In a large bowl, combine chicken, entire jar of sundried tomatoes, and 1 cup of cheese
  • Add in dry ingredients
  • Spoon grilled chicken mixture onto flat breads
  • Top with remaining cup of cheese and bake for 5-7 minutes or until cheese is melted 

This is a fast and easy recipe to make that is low in calories and fat and the whole family will love it!

 

Green Beans with Almonds and Thyme

Green Beans with Almonds and Thyme

With Thanksgiving right around the corner...many of us look forward to the family favorites, turkey, dressing and green bean casserole. But all that over indulging can really pack on the pounds. This morning Cindy is showing us how you can whip up a classic dish in less than ten minutes and very little calories.

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Baked Chicken

I got a pack of chicken breasts on sale at the local grocery store- I think it had about 8 large boneless breasts. 

I think we got 3 meals out of them.  

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Ingredients: 

2 tablespoons of olive oil

1 clove minced garlic

1 cup of wheat bread crumbs

2/3 cup grated Parmesan  

1 teaspoon dried basil leaves

1/4 teaspoon ground black pepper

6 skinless, boneless chicken breast halves

Directions: 

1. Preheat oven to 350 degrees

2. Lightly grease a 9 x 13 baking dish

3. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.  

4. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.  

Almond Encrusted Yellow Tail Fish

I went to Market on the Hill Thursday and got some fresh Yellow tail Snapper-YUMMY! 

I paired the fish with smashed sweet potatoes and pan seared brussel sprouts :)

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ALMOND ENCRUSTED YELLOW TAIL

Ingredients:

2 servings

3  8 oz. yellow tail snapper fillets

1/4 tsp. sea salt & pepper

1 lemon juiced

1 c. almond flour

1 egg

1/2 c. almond milk

1 c. chopped sliced almonds

4 tsp. canola

3 tsp. Smart Balance butter spread

1/4 c. dry white wine

Directions:

1. Season yellow tail fillets with salt, pepper and lemon juice, then dredge in almond milk, almond flour and egg wash. 

2. Coat fillets in chopped almonds. Pat the almonds on the fish to secure.

3. Saute

 in canola oil over medium heat, taking care not to burn almonds, until nicely browned. Remove fillets and de-glaze pan with splash of white wine. 

4. Add a squeeze of lemon and melt butter in pan juices. 

5. Drizzle over fish and garnish with lemon slices and parsley.

Grilled Cobia

I finally went deep sea fishing and we caught a Cobia, also known as Lemonfish

This is a very mild fish and can be prepared many ways. They say it's one of the best tasting fishes, I would have to agree. The pork chop of the sea. One thing I am learning is not to overdue the spices which would block out the fish taste. This recipe has good flavor, yet you can savor the fish itself.

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Paired with Raw Zucchini, Garlic Cabbage, & left over Couscous

Ingredients:

4-5 medium fillets Cobia

1/3 cup olive oil

1/3 cup lemon juice

2 teaspoons dry mustard powder

1 clove minced garlic

1 teaspoon celery seed

1/2 teaspoon pepper

1/2 teaspoon sea salt

1 1/2 cup of white wine

Mix all ingredients in a freezer ziploc bag and place in refridgerator

Directions:

1. Mix all ingredients in a freezer ziploc bag and place in refridgerator

2. Marinate for an hour

3. Grill on Medium Heat either using outside grill or grill plate

4. Turning several times, and baste with extra marinade at each turn. 

Don't over cook. Super easy recipe

Gluten Free Lemon Pasta with Oven Roasted Shrimp

Gluten

 Free Lemon Pasta with Oven Roasted Shrimp

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Ingredients

2 pounds (17 to 21 count) shrimp, peeled and deveined

Good Extra Virgin olive oil

Sea salt and freshly ground black pepper

1 pound Gluten Free Angel Hair Pasta

4 tablespoons (1/2 stick) smart balance butter spread

2 lemons, zested and juiced

Directions:

Preheat the oven to 400 degrees F.

Place the shrimp on a sheet pan with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss well, spread them in 1 layer, and roast for 6 to 8 minutes, just until they're pink and cooked through.

Meanwhile, drizzle some olive oil in a large pot of boiling salted water, add the angel hair, and cook about 3 minutes. Drain the pasta, reserving some of the cooking liquid. Quickly toss the angel hair with the melted butter spread, 1/4 cup olive oil, the lemon zest, lemon juice, 2 teaspoons sea salt, 1 teaspoon pepper and about 1/2 cup of the reserved cooking liquid. Add the shrimp and serve hot.

Chicken Shawarma

Ingredients:

  • 2 tablespoons fresh lemon juice
  • 1 teaspoon curry powder
  • 2 teaspoons extra virgin olive oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 3 garlic cloves, minced
  • 1 poundskinless, boneless chicken breast, cut into 16 (3-inch) strips
  • Sauce:
  • 1/2 cupplain 2% reduced-fat Greek yogurt 
  • 2 tablespoons tahini
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1 garlic clove, minced
  • Remaining ingredients:
  • Cooking spray
  • 4 (6-inch) pitas
  • 1 cup chopped romaine lettuce
  • 8 (1/4-inch-thick) tomato slices
  1. 1. Preheat grill to medium-high heat.
  2. 2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.
  3. 3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.
  4. 4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.
  5. 5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted. Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

Anaheim Sword Fish Tacos

Anaheim Sword Fish Tacos

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Ingredients:

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  • 1 teaspoon of oilive oil
  • 1 anaheim chile pepper, chopped
  • 1 leek, chopped
  • 2 cloves garlic, crushed
  • sea salt & pepper to taste
  • 1 cup of low sodium chicken broth
  • 2 large tomatoes, diced
  • 1/2 teaspoon of cumin
  • 1 1/2 pounds of sword fish filets
  • 1 lime
  • 12 Corn Tortillas

Directions:

  1. Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper to taste.
  2. Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low. Place the swordfish into the mixture. Sprinkle with lime juice
  3. Cook 15-20 minutes until the swordfish is easily flaked with a fork. Wrap in warm tortilla shells and serve! Enjoy :)

Roasted Chicken Drumsticks & Red Potatoes with Mojo Sauce


This meal is super cheap to make and it's really easy!

Ingredients:

5 Chicken drumsticks

(skin removed)

1 pound red potatoes

(leave whole and wash)

2 tablespoons of canola oil

1 teaspoon of sea salt (divided)

1/2 teaspoon freshly ground pepper

2/3 cup of fresh squeezed orange juice

3 tablespoons of fresh squeezed lime juice

1/4 cup chopped fresh cilantro

5 cloves of garlic

1 teaspoon of ground cumin

1 teaspoon onion powder

1/2 teaspoon of dried oregano

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Directions:

1. Preheat oven to 475 degrees. Line a large baking sheet with heavy duty aluminum foil and spray with cooking spray.

2. Toss chicken and potatoes in a large bowl with 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper: layout in single layer on cooking sheet. Bake, turning once halfway through and thermometer reads 165

30-35 minutes

3. While that is baking in the oven, combine orange juice, lime juice, 2 tablespoons cilantro, garlic, cumin, onion powder, oregano, the remaining tablespoon of oil, 1/2 teaspoon of salt, 1/4 teaspoon of pepper

in a blender or food processor

Transfer to a small saucepan: bring to a boil over medium-high heat, reduce heat and maintain a simmer, continue to cook for 8-10 minutes

4. Serve each portion of chicken and potatoes with 2 tablespoons of sauce

I served this with organic green beans, tossed with a lemon zest and sliced almonds :)

 

Lemon Zest Green Beans

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Ingredients:

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2 pounds green beans, ends trimmed
1 tablespoon extra-virgin olive oil
3 tablespoons smart balance butter
2 large garlic cloves, minced
1 tablespoon lemon zest
Salt and freshly ground black pepper

1/3 cup of sliced almonds

Directions:
Blanch green beans in a large stock pot of well salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking.

Heat a large heavy skillet over medium heat. Add the oil and the butter. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

 

Quinoa with Chard & Pine Nuts

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Ingredients:

1 ½ cups low-sodium vegetable broth

¾ cup quinoa, rinsed and drained

2 tsp. olive oil

1 lb. Swiss chard, leaves cut into ribbons, stems finely chopped

1 medium yellow onion, chopped (1 ½ cups)

16 pitted black olives

1/4 cup of raisins

½ tsp. red pepper flakes

3 cloves garlic, minced (1 Tbs.)

2 Tbs. toasted pine nuts

Directions:

1. Bring broth to a boil in medium saucepan. Add quinoa, and bring mixture to a simmer. Reduce heat to medium-low, and simmer, covered, 12 minutes. Remove from heat, uncover, let stand 5 minutes, then fluff with fork.

2. Meanwhile, heat oil in large nonstick skillet over medium heat. Add chard stems, onion, olives, and raisins. Sauté 10 minutes, or until onion and chard stems are soft. Stir in chard leaves and red pepper flakes; sauté 6 minutes, or until greens are tender. Stir in garlic, and season with salt and pepper, if desired.

3. Divide quinoa among 4 shallow bowls. Spoon chard mixture over top, and sprinkle with pine nuts.