Friday, May 29, 2020

80--- Lemon Piccata Chicken Salad



Chicken salad is one of those easy meals to prep ahead of time for lunches out and about {think camping, boat days, etc}.  This recipe is a nice twist on the typical.  If you love Italian chicken piccata with briney capers and fresh lemon, this will be your jam.  And it's healthy to boot- with lots of lean protein.

Lemon Piccata Chicken Salad
Serves 6

Marinated Chicken
2 lb uncooked boneless skinless chicken breast, chopped into 1/2" cubes (you may also use precooked or leftover chicken, shredded or chopped but you will skip the marinating step)
1 tsp all purpose chicken seasoning 
1 tsp True Lemon seasoning (or 2 Tbsp fresh lemon juice)
Ground black pepper
2 Tbsp minced garlic

Chicken Salad
2 Tbsp mayo (I used lite)
4 oz nonfat plain Greek yogurt
Zest from one medium lemon
Juice from one medium lemon
1/2 tsp salt
4 Tbsp capers, drained
1 large shallot, finely chopped
1/4 cup chopped fresh parsley
Ground black pepper to taste

Place chicken and marinate ingredients into a large ziploc bag and refrigerate for 2-3 hours.

Heat a nonstick skillet over medium high heat.  Add chicken and saute to cook until cooked through and lightly browned.  Remove from heat and place into a large mixing bowl, cover and refrigerate until chilled, ~2 hours.

While chicken is cooling, combine remaining ingredients except for parsley in a small container and refrigerate.

To make salad, combine chilled chicken and dressing ingredients and stir to coat.  Add parsley, stir gently, and serve immediately, with a side of crusty bread or ciabatta roll.  Garnish with additional capers, parsley, and ground black pepper if desired.

Nutrition info per 1 serving: 254 calories, 7 g fat, 43 g protein, 2 g carbohydrates

Sunday, May 17, 2020

Memorial Day Burger Round-Up

Memorial Day officially kicks off burger-grilling season.  Here are a few healthy options that don't skimp on flavor!












Monday, April 27, 2020

Healthy Picnic Round-Up

With the current stay at home order, take a break from your dining room table and take your meals on an outside picnic!  Here are a few healthy and fun ideas that are easy to pack and easy to eat.


*with veggies or crackers for dipping of course














Thursday, February 27, 2020

80--- Beet Pad Thai



I love the glory that some less popular vegetables are getting now due to their miraculous ability to form beautiful noodles {I'm looking at you butternut squash and zucchini}.  Spiralized vegetables are a FUN way to incorporate them into filling, nutritious meals.  My local grocery store sells fresh beet noodles and I'm here for it!  Green Giant also sells spiralized beets in the frozen section if your store doesn't have fresh available.

If you don't love beets, substitute spiralized butternut squash or yams!

Beet Pad Thai {with Turkey}
Serves 4

2 Tbsp toasted sesame oil
2 shallots, sliced
1 lb lean ground turkey
24 oz spiralized beets (may substitute yam noodles)
4 Tbsp powdered peanut butter (I used PB Fit)
6 Tbsp coconut aminos (may use low sodium soy sauce)
4 Tbsp rice vinegar
2 tsp minced ginger
1 Tbsp minced garlic
1 Tbsp fish sauce
1 tsp lime juice (I often use 1/4 tsp True Lime instead)
2 tsp Sriracha for heat, if desired
4 green onions, sliced
1 jalapeno, sliced (optional)
Chopped peanuts, if desired

Combine powdered peanut butter, coconut aminos, rice vinegar, ginger, garlic, fish sauce, lime, and sriracha in a small bowl or jar and mix well to combine.  Set aside.

In a large skillet or dutch oven heat sesame oil over medium high heat.  Add shallots and saute until fragrant, 3-4 minutes.  Add ground turkey and saute until cooked through.  Stir in peanut sauce.

Place fresh spiraled beets into a microwave-safe bowl and cook for 5 minutes, until slightly softened.  Add spirals to the skillet mixture and stir to combine.  Reduce heat to medium low, cover and cook for additional 3-4 minutes, or until sauce is slightly thickened and spirals are softened to desired consistency.

Serve immediately garnished with green onions and sliced jalapeños, if desired.

Nutrition info per 1 serving: 317 calories, 17 g fat, 26.5 g protein, 14 g carbohydrates, 3.5 g fiber

Monday, February 3, 2020

80(ish)--- Greek Yogurt Cinnamon Rolls



Inspired by the amazing Skinny Taste bagel recipe (hello air fryer), these cinnamon rolls are the perfect little treat.  

Yes that really is the ingredient list.

No, they don't need to rise prior to baking.

Yes it's really that simple.  And delicious!

Greek Yogurt Cinnamon Rolls
Makes 6

1 1/2 cups all purpose flour, divided
1 cup nonfat plain Greek yogurt
2 tsp baking powder
1 tsp white sugar
1 egg white, beaten
3 Tbsp brown sugar
2 Tbsp butter
1/2 Tbsp ground cinnamon
Dash salt

Preheat oven to 350 degrees.  Spray a small baking dish with baking spray.

Combine 1 1/4 cups flour, baking powder, sugar, and Greek yogurt in a mixing bowl.  Stir with a spatula until combined, then use your hands to gently knead until a dough is formed.  Use remaining flour to lightly flour a rolling surface, then transfer dough to the surface.  Knead just until a solid dough is formed, adding a few additional dashes of flour if needed.  Use a rolling pin to roll the dough into square, 1/4-1/2" thickness.

In a microwave-safe dish combine butter, brown sugar, cinnamon, and salt.  Microwave for 45-60 seconds, or until butter is melted.  Mix well.

Spoon butter mixture over the dough, then roll the dough into a log.  Cut into six even slices and transfer into the baking dish. Brush rolls with a beaten egg white.

Bake for 20-25 minutes, or until dough is cooked through and tops are golden brown.

Glaze if desired and serve warm.

Nutrition info per 1 roll: 172 calories, 4.5 g fat, 6.5 g protein, 27 g carbohydrates, 1 g fiber



Saturday, January 25, 2020

80--- Chicken Marsala Dip {with Roasted Cauliflower Ricotta Dip}



Chicken Marsala is one of my favorite dishes of all time.  It's easy enough to make at home, and healthy to boot! Converting it into an easy-to-share dip was really simple..... and necessary.  The Roasted Cauliflower Ricotta Dip serves as the perfect {optional but highly recommended} accompaniment.

Chicken Marsala Dip
Serves 8

1 Tbsp olive oil
1/2 yellow onion, chopped
1 lb ground chicken
2 Tbsp flour
1 clove garlic, minced
16 oz baby bella mushrooms, chopped
12 oz marsala cooking wine, divided
1/2 tsp low sodium chicken bouillon paste
1/2 tsp salt, or to taste
1/2 tsp ground black pepper
Fresh parsley, chopped

Heat olive oil in a nonstick skillet over medium high heat.  Add onion and sauté for 3-4 minutes, or until golden brown.  Add ground chicken, mincing it into small pieces as it cooks through.  Sprinkle mixture with flour and stir to coat onions and chicken.  Add garlic and 4 oz marsala and mix well.  Stir in bouillon paste and chopped mushrooms, then reduce heat to medium.  Sprinkle with salt and pepper.  

Cook for 3-4 minutes, or until marsala is absorbed and mushrooms soften.  Add remaining marsala and cook for additional 4-5 minutes, stirring occasionally, until mixture is thickened.  

Transfer mixture to a serving dish, sprinkle with chopped parsley, and serve with slices of toasted baguette.

Roasted Cauliflower Ricotta Dip
Serves 8

14 oz chopped cauliflower
1 tsp olive oil
2 cloves garlic
Dashes of salt and ground black pepper
1/4 cup low sodium chicken broth
4 oz part skim ricotta cheese

Preheat oven to 425 degrees.  Line a baking sheet with parchment paper.  Place chopped cauliflower and cloves of garlic on the baking sheet and drizzle with olive oil.  Sprinkle with salt and pepper and use your hands to mix well.

Bake for 10-12 minutes, or until cauliflower is lightly browned.  Remove from the oven and transfer mixture to a blender.  Add ricotta cheese and chicken broth and mix until smooth.

Transfer mixture to a serving dish, sprinkle with chopped parsley, and serve.

Nutrition info per 1 serving (~1/4 cup chicken dip and 2 Tbsp ricotta dip): 190 calories, 9 g fat, 12 g carbohydrates, 16 g protein, 3 g fiber

Wednesday, January 15, 2020

80--- Favorite CREAMY Soups

January is the month for soups.  Many of these {creamy} recipes are quick to prepare, and loaded with veggies to help you meet your New Year goals.