Sesame- Ginger Shrimp

Recipe by Robin Vitetta-Miller, M.S- Found in Muscle Fitness Magazine

The holiday's are upon us & it is always hard trying to eat on the healthier side.  This is a fab recipe that is not only delish and healthy, but it is so easy to make & a different palette of tastes that I am use to.

What you need:  2 tsp sesame oil
2 cloves minced garlic
2 tsp fresh minced ginger
1 1/4 ib large shrimp, peeled & deveined
2 tbsp reduced- sodium soy sauce
2 cups sliced zuchini

How to make it:

1.  Heat the oil in a large skillet over medium-high heat.  Add the garlic & ginger & cook for 2 minutes.  Add the shrimp & zucchini & cook for another 5 minutes, until the shrimp is bright pink & cooked through & the zucchini is crisp & tender

2.  Stir in the soy sauce.  Serve hot

*Makes 2 servings.
Per Serving:
calories:  289
carbs: 7g
protein:  49g
fat: 7g
fiber: 2g

Chicken and White Bean Enchiladas with Creamy Green Chile Sauce

This is on the top of the dude's list!  He absolutely LOVED it!  I have to admit- I did a really good job! This is one of my favs as well!

Here is the link to the original recipe:
http://www.skinnytaste.com/2010/06/chicken-and-white-bean-enchiladas-with.html

Food for your Dude version:  I hate onions- the dude loves onions, but since I am the cook- I get to choose what goes in and what doesn't.  I also left out the scallions and/or cilantro.  I also made half of this recipe.  IF you do that- you will on need 1/2 of a chicken bullion not a full one (Otherwise its a little salty- dude didn't notice, but I did)  Lastly, I used canned jalapeños and almond flour instead of regular flour for the sauce.

Chicken and White Bean Enchiladas with Creamy Green Chile Sauce
skinnytaste.com 
Servings: 8 • Serving Size: 1 enchilada • Old Points: 4 • Points: 5
Calories: 230 • Fat: 7.3 g • Protein: 20.4 g • Carb: 28.7 g • Fiber: 12.2 g  

Ingredients:

For the Chicken and White Bean Filling:

• 1 tsp olive oil
• 1/4 cup minced white onion
• 2 cloves garlic, minced
• 1 can (4.5 oz) chopped green chiles
• 15.5 oz can Navy beans (or Cannellini beans)
• 8 oz cooked shredded chicken breast
• 1/3 can water
• 1 chicken bullion
• 1 tsp cumin

For the Green Chile Enchilada Sauce:

• 1 tsp butter
• 1/2 cup chopped white onion
• 2 tbsp flour
• 1 cup fat free chicken broth
• 7 oz can chopped green chile
• 2 jalapeños, chopped (I used jarred)
• salt
• 1/2 cup light sour cream

• 3/4 cup reduced fat Mexican cheese
• 8 medium low carb tortillas
• chopped fresh cilantro or scallions (or both!)

Directions: 

Preheat oven to 375°.

For the Filling:
In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes. Add green chiles, beans, water, bullion, and cumin. Mix well and cover.Simmer on low 15 minutes. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside.

Green Chile Enchilada Sauce: 
In a large nonstick pan, melt the butter over medium heat. Add onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowlywhisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add green chiles, jalepeños, and salt to tatse. Cook another minute then remove from the heat. Stir in the sour cream.

Spread about 1/4 cup of the enchilada sauce on the bottom of a 9x13" baking dish.Fill each tortilla with 1/3 cup of the chicken/white bean filling. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.

Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions.

Grilled Steak Fajita's

I can not give enough props to this recipe site I have discovered!  I have yet to make anything bad & I know that it's not because I'm an AMAZING cook!  Cause in reality I like to think I'm awesome, but if I can make it, anyone can make it!  Plus, it keeps the dude happy!

I have a few versions of fajita's but this is the best yet!  Here is the link to the original recipe below!
http://www.skinnytaste.com/2011/05/grilled-steak-fajitas.html

The Food for Your Dude Version I just grabbed some steak (it was flank, but I was able to cut in strips- sorry!  I'm so not a meat expert!) so if you can't find flank- no worries, just work with something you can cut into strips.  I also left out the peppers and onions because honestly I hate them.  I also did not season early- I cooked on the stove and added the spices and it was still really good!  I used wholly guacamole as well.

Grilled Steak Fajitas
Gina's Weight Watcher Recipes
Servings: 6 • Serving Size: 2 fajitas (3 oz meat total + onions, peppers + 2 tortillas)
Sodium: 487.6 mg (without adding salt) • Old Points: 6 pts • Points+: 8 pts
Calories: 297.8 • Fat: 13.1 g • Protein: 28.9 g • Carb: 30.4 g • Fiber: 16.1 g • Sugar: 1.7 g

For the Steak

• 2 lbs flank steak, trimmed of fat
• 3 cloves garlic, crushed
• 1 tbsp cumin (or to taste)
• 2 scallions, sliced (optional)
• salt + fresh pepper to taste

 For the Onions and Peppers 

• 3 medium onions, sliced into long strips
• 3 bell peppers (I used multi-colors), sliced into strips
• 1 tbsp olive oil
• salt + fresh pepper to taste

• 12 7" flour tortillas, such as La Tortilla Factory Low Carb High Fiber
• I like to season the steak a few hours ahead. Pierce steak with a fork all over to tenderize. Season steak with cumin, garlic, scallions, salt and pepper. Allow steak torest at room tempurature at least 10 minutes before grilling. 
•  In a large grill-safe pan such as a clay Chamba or cast iron skillet combine onions, peppers, olive oil, salt and pepper. Toss well to coat. Place on the BBQ and cook on medium-low heat, tossing occasionally until onions are caramelized, about 20 minutes. This could also be cooked inside on the stove as well.
• When the onions and peppers are done, set aside to keep warm on the top rack of your grill; raise the flame of the grill to high flame. Discard scallion and sear steak 4-6 minutes without moving, turn the steak over and cook a few more minutes until rare or medium rare (well done will be too tough). Remove from grill and let it rest a few minutes before cutting.  
  
  Cut meat into small cubes and combine with the cooked onions and peppers andserve with tortillas, cheese, guacamole and sour cream.

Chicken Pot Pie Soup- Gluten Free

Another great recipe from my fav site!  Below is the link to the original recipe!
http://www.skinnytaste.com/2011/01/chicken-pot-pie-soup.html

The Food for Your Dude version was gluten free and I used almond flour instead of flour or cornstarch!  I also left out the celery, onions and mushrooms and used canned shredded chicken rather than chicken breast.


Chicken Pot Pie Soup
Skinnytaste.com
Servings: 9 • Serving Size: 1 cup • Old Points: 3 pt • Points+: 4 pts
Calories: 169.2 • Fat: 1.2 g • Protein: 18.5 g • Carb: 21.2 g • Fiber: 2.3 g

Servings: 6 • Serving Size: 1 bowl (1-1/2 cups) • Old Points: 5 pt • Points+: 6 pts
Calories: 253.8 • Fat: 1.8 g • Protein: 27.7 g • Carb: 31.9 g • Fiber: 3.4 g 

Ingredients: 

• 1/4 cup flour (to make gluten-free use 2 tbsp cornstarch instead)
• 2 cups water 
• 4 cups fat free milk
• 1 large celery stalk, chopped
• 1/2 medium chopped onion
• 8 oz sliced baby portabella mushrooms 
• 2 chicken bouillons
• fresh ground pepper
• pinch of thyme
• 10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
• 2 potatoes, peeled and cubed small
• 16 oz cooked chicken breast, diced small
• salt

Directions:

Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.

Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.

Bangin' Grilled Shrimp Skewers

Another amazing recipe from skinnytaste.com!  Easy to make which is always a plus!

Here is the link to the original recipe on skinny taste.com
http://www.skinnytaste.com/2012/05/bangin-grilled-shrimp-skewers.html
Weight Watchers:  3 points for 2 skewers

What you need:
~For the sauce~

• 2 1/2 tbsp light mayo
• 2 tbsp scallions, chopped fine
• 1 1/2 tbsp Thai Sweet Chili Sauce 
• 1/2 tsp Sriracha (in the Asian food section)

~For the shrimp~

• 40 large raw shrimp (12.8 oz), shelled & deveined (I used smaller cooked shrimp)
• fresh cracked pepper
• oil spray

~skinnytaste.com way~

Combine the mayo, scallions, sweet chili sauce & sriracha sauce in a small bowl.  Set aside.

Soak wooden skewers in water @ least 20 minutes (or use metal ones to avoid this step).  Season shrimp lightly with pepper.  Place shrimp on 8 skewers.

Heat a clean lightly oiled grill to medium heat, when the grill is hot add the shrimp, careful not to burn the skewers.  Grill on both sides for about 6-8 minutes total cooking time or until the shrimp is opaque & cooked through.

Set shrimp aside on a platter & quickly brush sauce onto the shrimp; serve immediately.

~Food4yourDude way~

I did the sauce the same way (minus the scallions).  For the shrimp I put some olive oil in a pan and grilled them with some black pepper and lemon juice.  Once cooked through I put them on the skewers and brushed with the sauce.  The Dude is the griller in the fam, so I did it the way I was comfortable cooking it!

Grilled chicken sandwich with Avocado & Tomato

Wow! It's been a while.  Yes I have been cooking some meals here & there, but I just haven't been posting them.  I've moved to an amazing house & have a beautiful kitchen so I have no more excuses, except I've just been busy!!  I did, however find the best recipe site EVER! skinnytaste.com- my next few posts are from this site & I highly recommend checking it out!Bonus Points:  If you do Weight Watchers, it provides the points!!

Link to recipe on skinnytaste.com
http://www.skinnytaste.com/2011/07/grilled-chicken-sandwich-with-avocado.html

What you need:

• 2 oz ciabatta
• 2 tbsp mashed avocado
• 2 oz grilled chicken breast
• 3 slices ripe tomatoes
• Salt & fresh pepper to taste 

How to make it the skinnytaste.com way:
Slice bread open & smear mashed avocado on the bread.  Season with salt & pepper.  Top with tomatoes, chicken & add additional fresh craked peppr.  enjoy!

How to make it the food4yourdude way:  you can use left over chicken if you have it.  I didn't, but I did oil up the pan with some EVOO, seasoned the chicken tenders I had with salt, pepper & some garlic & oil seasoning.  Cooked each side for 5 minutes and once the chicken was cooled, I cut into small squares.  I set the I've. To 350 degrees.  Cut the ciabatta to make the sandwich, placed a half slice of provolone on the bottom & placed the chicken on top and then placed another half slice of provolone on top of the chicken.  Place in oven for 5-8 minutes.  Top with smashed avocado & tomato.

Comforting Tuna Casserole

For those who know me, know that when I was little I loved to read (I still do I just don't do it nearly enough).  So, when I was in 3rd grade I started writing my first chapter book & wanted to be a writer SO bad; thanks to the Babysitter's Club Series.  & every story I wrote the mom ALWAYS made tuna casserole for dinner.  In 32 years, I had NEVER ate tuna casserole until this evening & I must say it was delish & Dude approved!

What you need:

• 1 small sweet potato
• 6 tbsp Parmesan cheese
• 1 tbsp canola mayo
• 1 tsp Dijon mustard
• 1 tsp garlic powder
• 1/2 tsp black pepper (it call for 1 tsp- but I  think that was too much)
• 1 cup low fat milk (I used fat free)
• 1 tsp olive oil
• 1/2 onion
• 1 cup frozen peas
• 2 cups cooked brown rice
• 1 7oz can tuna, drained and flaked

Preheat oven  to 400 degrees
Peel sweet potato, heat in micowave & mash well with a fork.  Set aside.
In a large mixing bowl, mix together cheese, mayo, mustard, garlic podwer, pepper & milk.  Add mashed potato & blend well to get a creamy, orange sauce.
Heat oil in a small skillet.  Saute onion until soft (2 minutes).  Add peas.  Add brown rice to reheat.  Then stir in sweet potato.  Add tuna & mix to combine.
Place everything in an 8x8 inch baking dish & bake for 20 minutes.  Serve on a bed of steamed spinach.
**recipe from oxygen mag- April 2011
Nutrients per serving:
Cal 330
Fat 6g
Sat fat 1g
Cholesterol 18mg
Sodium 274mg
Carbs 45g
Dietary Fiber 8g
Sugar 9g
Protein 25g
Iron 3mg

Italian Chicken & Polenta Casserole

(Serves 6)

• 9 oz precooked "tube" polenta
• 1/2 cup organic diced tomatoes
• 1/3 cup Marsala cooking wine
• 2 garlic cloves, minced
• 1 cup chopped red onion
• 10 oz precooked chicken breast cut into bite-sized pieces
• 3/4 cup ricotta cheese
• 1/4 cup shredded Parmesan cheese
• 1 1/2 tbsp tomato paste
• 1 tsp dried rosemary
• 1/2 tsp thyme

1. Preheat oven to 400 degrees and bake/grill chicken
2. Coat saute pan with cooking spray & place over medium heat.  Saute onion for 5-8 minute or until translucent.  Add garlic, rosemary & thyme, & cook for a minute more.  Stir in the Marsala wine, diced tomatoes & tomato paste.  Bring to a soft boil & then reduce heat, cover & let simmer for 15 minutes.
3. Meanwhile slice polenta into 1/2-inch slices.  Coat bottom of casserole dish with cooking pray.  Evenly place polenta along bottom of dish.
4. Cut cooked chicken into bite-size pieces & stir into tomato mixture.  Pour 1/2 of tomato/chicken mix over polenta.  Drop ricotta cheese by teaspoon into casserole dish.  Add remaining tomato mixture & sprinkle with grated Parmesan cheese.
5. Bake for 25 minutes.

Nutrition Fact (per serving)
181 calories
19g protein
16g carbs
4g fat
5g sugar
675mg sodium

**M&F Hers Sep/Oct 2011 Recipe

Crab and Green Bean Salad

Found this recipe in Runner's World and thought I would give it a shot.

*Make sure you use lump crab.  I had some leftover shredded crab and there wasn't enough of it.  Also, I usually don't add salt to any of my recipes, but this one you will need to.  The sourness of the Greek yogurt and the sweetness of the apple is really good.  I did feel that recipe was lacking something, so if you make it and you add to it, please post to the blog!  The dude thinks we didn't have enough crab, which could be a possibility.

10 ounces green beans, trimmed at both ends, cut into 1/2-inch pieces
2 tablespoons coarse sea salt
1 cup 2% plain Greek yogurt
1 tablespoon Dijon mustard
1/4 teaspoon fine sea salt
4 tablespoons fresh chives, minced
1 Granny Smith apple, peeled and cubed
1 ripe avocado, peeled and cubed
8 ounces (about 1 cup) cooked lump crab meat

Fill a large pot (fitted with a colander) with water. Bring the water to a rolling boil over high heat. Add coarse sea salt and the green beans, and cook until crisp-tender, three to four minutes.

Remove the colander from the water. Rinse the beans with cold water so they cool quickly, helping them stay green and crisp. Drain the green beans and wrap them in a towel to dry.

In a large, shallow bowl, whisk together the yogurt, mustard, and fine sea salt. Add the green beans, chives, apple, avocado, and crab. Toss carefully to evenly coat all the ingredients with the dressing. Serves four.


Calories Per Serving: 220
Carbs: 17 g
Protein: 20 g
Fat: 9 g

Lemon-Thyme Chicken with Sautéed Veggies

Makes: 4 servings
Prep Time: 5 min
Cook Time: 15 min
Got a little extra time? Let the chicken marinade for 30 min so that it fully absorbs the flavors!

•  4 tablespoons lemon juice 
• 1 tablespoon chopped garlic; DIVIDE (part will go on chicken, the rest will go on veggies) 
• 1 tablespoon chopped fresh thyme; DIVIDE 
• Salt 
• Fresh ground pepper 
• 1lb chicken breast tenders, lightly pounded 
• 4 teaspoons canola oil (I used EVOO) 
• 1 medium shallot 
• 1 1/2 cups frozen shelled edamame, thawed 
• 1 1/2 cups grape tomatoes, halved 2 medium zucchini
•  1/3 cup feta

*i also added yellow squash

In a ziplock bag, combine 3 tbsp lemon juice, 2 tsp garlic & 2 tsp thyme; season to taste with salt & pepper. Add chicken tenders, seal bag & gently turn to coat. Set aside.

Heat 2 tsp canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame & tomatoes. sauté 4 minutes.

Use veggie peeler to slice zucchini into long ribbons. Add zucchini & remaining lemon juice & thyme to veggies in skillet; sauté 2-3 minutes.

Transfer to a serving bowl, stir in feta & season with salt & black pepper to taste. Add remaining oil to skillet. Remove chicken from marinade & Sauté 2-3 minutes a side or until cooked through. Serve with veggies

 Nutrition Facts 327 calories 28 g protein 16 g carbs 13 g fat 5 g fiber

8 Bugs You Don't Know You're Eating | Yahoo! Health

8 Bugs You Don't Know You're Eating | Yahoo! Health

As I am sitting at my desk at work, eating a delicious breakfast of Quinoa, I come across this story on Yahoo.  Thought I would share because it does make you think twice about food.

The Dude made Quiche!

So I am all about giving credit when credit is due! I got home late last night and I walk into the oven timer going off and the dude pulling out paleo quiche(minus the cheese version ones- which I believe are not paleo due to the dairy).. Anyways there were 4 different versions:

1. Peppers
2. Sausage & Peppers
3. Sausage
4. Cheese

I had the sausage last night and the cheese for breakfast.. 1 word.. DELISH! Way to go dude! I think I'll keep ya around

Ingredients:
This is your chance to be creative..keep it healthy though.. Eggs or egg whites.

Mix up eggs and veggies/meat- already cooked & pour in a muffin tin. Bake on 350 for 20-30 min.

Enjoy!!

Love Salsa?!?

I wanted to share a great local Texas Salsa that I picked up a Whole Foods the other day.  If you love salsa, this is a pretty darn good one..  WARNING!  It is not lying when it says HOT!

Chicken Quesadillas with Apple & Brie

I know, I know... A new recipe is LONG overdue!!  The dude & I have been on a 24 day Advocare challenge (curious?!? advocare.com- 24 day challenge bundle- interested?!? Let me know and I can get you 30% off!!), so our dinners have been lot's of grilled and baked chicken & veggies..  Nothing I felt needed to blogged about..

I have been craving Mexican food and happened to come across this recipe in Fitness RX magazine as a great Fat Blasting meal, so I figured what the heck, I'll give it a try and it was DELISH & dude approved!!

Ingredients:

• 1 large spinach tortilla or wrap, herb flavored if available
• I used a Spinach wrap from Whole Foods- pic below
• 1 tsp peanut or sesame oil
• 3 oz roasted, skinless chicken breast, thinly sliced;
•  I had the dude grill our chicken and seasoned with the following:
• EVOO
• All Seasoning
• Minced Garlic
• Minced Onions
• Garlic Salt

• 2 oz sweet crisp apple, thinly sliced & then sliced into semi-circles 
• 2 oz Brie cheese, including rind, thinly sliced
• 2 tbsp honey mustard

Heat the oil in a large skillet or saucepan & place tortilla in the pan.  Arrange Brie evenly on the tortilla & let it begin to melt.  Cover one half of the circle with the chicken & fold to close.  Flip semicircle over & cook until slightly golden.  Remove from heat, carefully pull tortilla open, drizzle with honey mustard & top with apple slices.  Fold to close & cut in 1/2 to create 2 45-degree triangles.  Makes 2 servings.

Fun Facts
Protein- 26.4% (18 g)
Fat- 44.4% (13.5 g)
Carbs- 29.2% (19.9 g)
Calories- 288
Cholesterol- 56 mg
Sodium- 517 mg

Find your happy weight: self.com

Calculators: self.com

Healthiest Salad Dressings

So the dude & I are on a 10 day Advocare cleanse..  The dude will then continue with the 24 Day Advocare Challenge & I will continue on my 6 week food camp..  Needless to say we are on very strict diets this week (No Alcohol- GASP) and focusing on clean eating & our eating habits.  The next few days will probably consist of going to Eatzi's and getting grilled chicken & veggies and lots of salad's.  Hence the next 2 salad dressing topics.  Curious about the challenge or food camp- Let me know!!!
Eat Like Me: self.com
http://www.livestrong.com/article/352368-the-best-salad-dressings-for-diets/

National Almond Day: Four Things Almonds Can Do for You: SELF.com

National Almond Day: Four Things Almonds Can Do for You: SELF.com

Food fix: Choose smart sides - Skinny Up Your Weekend - Health.com

Food fix: Choose smart sides - Skinny Up Your Weekend - Health.com

This article is SO me, so I thought I would share. The weekends and the dude are my biggest weaknesses!!

Should You Give Up Gluten? Food & Diet: self.com

Should You Give Up Gluten? Food & Diet: self.com

Get out - 7 Ways to Become Healthier Today - Health.com

Get out - 7 Ways to Become Healthier Today - Health.com

Cellulite-fighting foods shopping list Food & Diet: self.com

Cellulite-fighting foods shopping list Food & Diet: self.com

Meat Marinera Pasta

Pasta is my go to meal when I am in a hurry & don't have a whole lot of time to make dinner or am starving & just don't want to prepare a meal that takes more than 10 minutes.  It is also something that you can make the sauce on Sunday night and reheat for lunches or dinners through out the meat.  All you will need to do at night is portion out the noodles and make them


What you need:
Marinara Sauce

• I use Garlic Marinara, but you can choose plain, mushroom, etc.  Whatever you have in the pantry

Meat

• Lean Ground Beef, Bison, turkey or chicken will work  Use whatever you have on hand

Penne Pasta

• Gluten Free, Whole Wheat are my 2 favs.  I usually choose Gluten Free over whole wheat though

This is so simple.  Cook the meat, add the sauce, feel free to add any veggies you choose if you have them on hand.  Need flavor? Add some garlic salt & black pepper.  Boil the noodles.  I usually make 1/4 cup when cooking for myself.  When the dude is eating I make 2 cups.  Would rather have to cook additional than have too many noodles.

Got Leftovers?  Reheat sauce on the stove and boil some noodles and ta-daa.. less than 10 minute meal!   

   

Chocolate Chip Pumpkin Bread

This is another recipe I got from my girlfriend Tawny..I've actually been craving this bread so I thought I would share & it's good to know that it won't break your calorie bank


2 cups sugar
2 cups canned pumpkin
1/2 cup canola oil
1/2 cup fat-free yogurt
4 large egg whites
3 cups all-purpose flour
2 tsp ground cinnamon
1 3/4 tsp salt
1 tsp baking soda
1 cup semisweet chocolate chips
*Makes 2 loafs

• Preheat oven to 350 degrees
• Combine sugar, pumpkin, canola oil, yogurt & egg whites in a large bowl, stirring well with a whisk
• Combine flour, cinnamon, salt & baking soda in a separate bowl, stirring well with a whisk.
• Add flour mixture to pumpkin mixture, stirring just until moist
• Stir in chocolate chips
• Spoon batter into two (8x4 inch) loaf pans coated with cooking spray
• Bake for 1 hour & 15 minutes or until a wooden pick inserted in the center comes clean
• Cool 10 minutes in pans
• Remove from rack & let cool completely

Nutritional Info per slice:  152 calories; 5 g fat; 2 g protein; 26.5 g carbs; 1.1 g fiber

Parmesan-Encrusted Lemon Chicken Breasts

I received this recipe from my girlfriend Tawny a couple of years ago & it is so simple to make, that I had to share!


What you need: 
2/3 cup Italian Breadcrumbs
1/2 cup grated Parmesan cheese
1/4 teaspoon oregano
1/4 cup dried parsley flakes
1 tablespoon minced lemon zest
4 tablespoons lemon juice
1/2 teaspoon ground pepper
4 boneless skinless chicken breasts
EVOO cooking spray
*Sprig of Rosemary

• Preheat oven to 450 degrees.  
• Coat a baking pan with EVOO spray.  
• Add breadcrumbs, lemon zest, oregano, Parmesan cheese, pepper & parsley to a mixing bowl & blend.
• Roll both sides of chicken breasts in breadcrumb mixture & place on oiled baking pan
• For extra flavor place a sprig of rosemary on each breast before baking
• Brush each crusted breast lightly with 1 tablespoon lemon juice
• Bake chicken for approx. 22-28 minutes until tops & bottoms appear lightly brown
• Makes 4 servings

Nutritional Breakdown
Calories 258, Protein 33.5g, Carbs 14.2g, Fat 6.9g, Sodium 689mg, Cholesterol .83mg

Ground Turkey & Veggie Combo

Well it's Day 2 of the Shakedown..  I'm feeling pretty good as far as not wanting to eat my hand off by dinner time.  Could be all the meds I'm on too making me not so hungry.  Hey!  I'll take it!  Tonight was a thrown together meal with groceries I already had and everything under a 45 GI (glycemic index).  Hope you like it as much as the dude & I did.


What you need:
Ground Turkey
Fresh Salsa 
Avocado
Italian Squash
Yellow Squash
Cucumber
Cherry Tomatoes
Feta Cheese
Spices: Garlic & Herb, Garlic Powder, Minced Garlic, Onion Powder, Black Pepper, Oregano & White Pepper


Sprinkle spices on turkey meat, brown turkey (roughly 8 min) throw in veggies and add in salsa (roughly 5 min) sprinkle in a little bit of feta the last minute of cooking.  Place in bowl, add avocado and feta.  So easy, so much flavor and it's so quick to make.

Lemon Garlic Chicken with Veggies

Happy New Year!  I hope everyone had a great holiday!  I definitely stuffed my face with Philly Cheesesteaks & Pretzel Dogs, New York Bagels, Pizza & Italian food.  If it was bad for you, well I ate it and enjoyed every second of it.  Now I must get back in gear.  No excuses, more discipline & getting back into Crossfit, Yoga & running, as soon as I am bronchitis free.  Yep you heard it..  I have started off the new year SICK..  UGH!  One step at a time and this week it is a detox with the Advocare shakedown.  Interested in learning more?  Let me know & I can send you the details!  Now on to the first recipe of 2012!!


What you need:
Chicken Breast
Lemons
Minced Garlic
Garlic Powder
Onion Powder
Minced Garlic
Minced Onions
Red, Orange and Yellow Peppers
Italian Squash
Yellow Squash
Cucumber
Grape tomatoes
Asparagus


Spray your dish with EVOO.  Place your chicken breast with fresh squeezed lemon juice, garlic & onion powder, minced garlic & onion in the dish.  Toss your veggies on top and pour some EVOO on top to keep the veggies moist.


Bake 425 for 45 minutes and you are done.  So easy and so good for you!

7 Yummy Olive Oils You Haven't Tried (Including Chocolate!): SELF.com

7 Yummy Olive Oils You Haven't Tried (Including Chocolate!): SELF.com