This one is new - tried it tonight on the family, nothing left. It was pretty good, especially when you are craving some Chinese food but don't want the calories. This is from my Cooking Light magazine at it claims Calories are 355 per serving, fat 7.8g. Serving size is two thighs, 1/2 cup rice, 1 1/2 tbsp sauce.
1 boil-in-bag brown rice (I did two for the larger fam)
2-4 tbsp thin sliced green onions
1 tbsp olive oil
1 pckg skinless, boneless chicken thighs
1/2 cup ginger preserves (I found in the jelly section, but if can't find use apricot preserves)
2 tbsp low sodium soy sauce
2 garlic cloves minced
Prepare rice according to package, drain, fluff, stir in green onions. I cooked mine with chicken broth and salted the water, it was perfect.
While rice cooks, heat skillet over med-high heat. Add oil to coat. Add chicken, cook about 5 min each side until nice and brown. Remove chicken from pan. Add preserves, soy sauce and garlic to pan and bring to a boil. Cook sauce about 3 minutes to reduce and thicken, stir occasionally. Return chicken to pan and coat on all sides. Cook chicken until sauces sticks well and the chicken browns on both sides. Check to make sure done, serve over rice.
Delish!
Monday, October 25, 2010
Wednesday, October 20, 2010
Note about spices
I love spices. I am obsessed with spices. I...love...spices. And before I go further go do this: THROW AWAY YOUR EXPIRED STUFF. Yes, it does expire people, check it. If you don't remember when you used it last, get rid of it! We are all guilty of this, me included. It took having an overly OCD husband about such things that got me to pay attention to it. The reality of this is that if you are not using fresh spices, you simply are not getting the right taste from them. So - go clean out that pantry or spice rack and use it as an excuse turn over a new leaf.
I used to really not give them a second thought. Salt/pepper/garlic powder. Those were my common old standby's. The more I cook though, especially when trying to do something lean, I find that it is more satisfying to have some real taste to it.
Mark and I discovered Penzey's Spices. You can find them online, and in Houston there is a store in The Heights that is absolutely to die for. Let corriander, onion powder, dried shallots, cumin, sea salt, cracked peppers (different varieties), exotic cinnamons and vanilla beans work into you life! You won't regret it! I am sure there are a million stores that offer great spices, but Penzey's is our local favorite. We browse the grocery store aisles too. Usually the old saying rings true: "You get what you pay for." Spend an extra dollar or five on this one, trust me....
Fresh is great as well - check out your local store, sample that rosemary, basil and dill they throw out there. Dill is great for crab salads, basil goes with tomato dishes ~ even just a little sprinkle on top. Rosemary with shallots, lemon juice, sea salt and cracked pepper is a great chicken or pork marinade!
Please post your comments here on your favorite spices!
I used to really not give them a second thought. Salt/pepper/garlic powder. Those were my common old standby's. The more I cook though, especially when trying to do something lean, I find that it is more satisfying to have some real taste to it.
Mark and I discovered Penzey's Spices. You can find them online, and in Houston there is a store in The Heights that is absolutely to die for. Let corriander, onion powder, dried shallots, cumin, sea salt, cracked peppers (different varieties), exotic cinnamons and vanilla beans work into you life! You won't regret it! I am sure there are a million stores that offer great spices, but Penzey's is our local favorite. We browse the grocery store aisles too. Usually the old saying rings true: "You get what you pay for." Spend an extra dollar or five on this one, trust me....
Fresh is great as well - check out your local store, sample that rosemary, basil and dill they throw out there. Dill is great for crab salads, basil goes with tomato dishes ~ even just a little sprinkle on top. Rosemary with shallots, lemon juice, sea salt and cracked pepper is a great chicken or pork marinade!
Please post your comments here on your favorite spices!
RECIPE - Fresh Basic Green Beans
Fresh Snap Green Beans (snap off the ends if not done already) Do not go frozen here, you might regret that
Fresh Garlic Clove
Water or Chicken/Vege Stock
Salt/Pepper
Olive Oil
Rinse your green beans well. Heat up a small dash of olive oil in a non-stick pan (that has a top). Slice up your clove of garlic and toss in the pan to brown. Then throw in your green beans and cook until the beans turn bright green and are getting slightly brown (like stir fry). Add salt/pepper to taste. Add about 1/4 cup water or stock whichever you have available and let it bubble, cover with lid to steam until beans are soft or semi-soft depending on what you desire. Check occasionally and stir.
Side note: I am not a big fresh green bean kind of girl, however, I prefer them to canned green beans because I don't like the preservatives in the canned stuff. I can't stand the frozen taste of green beans either, so this is basically my only option and I had to learn how to make it work. After many trial and errors, this is one of my favorite ways to cook them, and it always pleases the crowd. When you want a firmer green bean, just steam it less in the end, still tastes wonderful.
Fresh Garlic Clove
Water or Chicken/Vege Stock
Salt/Pepper
Olive Oil
Rinse your green beans well. Heat up a small dash of olive oil in a non-stick pan (that has a top). Slice up your clove of garlic and toss in the pan to brown. Then throw in your green beans and cook until the beans turn bright green and are getting slightly brown (like stir fry). Add salt/pepper to taste. Add about 1/4 cup water or stock whichever you have available and let it bubble, cover with lid to steam until beans are soft or semi-soft depending on what you desire. Check occasionally and stir.
Side note: I am not a big fresh green bean kind of girl, however, I prefer them to canned green beans because I don't like the preservatives in the canned stuff. I can't stand the frozen taste of green beans either, so this is basically my only option and I had to learn how to make it work. After many trial and errors, this is one of my favorite ways to cook them, and it always pleases the crowd. When you want a firmer green bean, just steam it less in the end, still tastes wonderful.
RECIPE - Turkey Patties
These are great plain if you want to skip the bread, or you can buy some sugar free hamburger buns, toast them and make a turkey burger if you like.
Time: About 25 minutes
Serves: Around 6
1 package of ground turkey
1 package of dry ranch dressing
Take ground turkey and mix by hand with dry ranch dressing and make patties about the size of your hand. Heat up oven to 375 degrees. In a nonstick skillet, grill your burgers on each side until brown. Transfer to a cookie sheet and bake in the oven for another 15 minutes until done all the way through. Serve.
You can grill these too if you want, it does taste better but can be a bit dryer.
I like to eat the patties plain with a side of spinach salad and green beans. YUM.
Time: About 25 minutes
Serves: Around 6
1 package of ground turkey
1 package of dry ranch dressing
Take ground turkey and mix by hand with dry ranch dressing and make patties about the size of your hand. Heat up oven to 375 degrees. In a nonstick skillet, grill your burgers on each side until brown. Transfer to a cookie sheet and bake in the oven for another 15 minutes until done all the way through. Serve.
You can grill these too if you want, it does taste better but can be a bit dryer.
I like to eat the patties plain with a side of spinach salad and green beans. YUM.
Wednesday, October 13, 2010
A NOTE - on Chili, no beans
Well, you would probably be surprised to know that Chili with NO BEANS is actually a fairly decent meal. Like under 300 calories if you watch your portion size. That includes using ground beef or turkey for a leaner chili, a bit of cheddar cheese, 1 teaspoon of sour cream and a small handful of onions with 6 whole grain crackers to boot.
I used a package tonight (Pioneer-not bad!) and just followed the recipe on the back. There's no reason you can't have that once in awhile, and still stay on a good eating plan. I would recommend it about once a month, maybe twice a month if its cold outside!
I used a package tonight (Pioneer-not bad!) and just followed the recipe on the back. There's no reason you can't have that once in awhile, and still stay on a good eating plan. I would recommend it about once a month, maybe twice a month if its cold outside!
RECIPE - Simple Salad - about 250 calories
Sometimes we make having a salad sound so blah. It doesn't have to be and a lot of times can be way more fulfilling than those sandwhiches and chips we all love. If you take your lunch to work, try separating out your ingrediants a little bit so it will taste fresh when you go to make it!
Time: 10 minutes
Variations: Unlimited!
1 cup spring mix or 50/50 - get some spinach in that body!
a couple sun dried tomatoes
about 5 fresh mushrooms chopped
about 5 grape tomatoes cut in 1/2
3 pieces of deli chicken/turkey meat (rolled up)
1 small slice of cheese (like cheddar or mozzarella or monteray jack)
5 small pretzels chopped up (don't worry, they add up to like 30 cal total and gives your salad a good crunch without the need for nuts or croutons)
1 teaspoon olive oil
1 tablespoon balsamic vinegar
pepper
Throw all together except for cheese and meat, dash of pepper, oil/vinegar, toss well. Lay cheese and meat on top for a pretty presentation (because my french book says that food should be eye pleasing and you will enjoy it more and fill fuller sooner. It works I did it - isn't this weight loss stuff a mental thing anyway?)
Enjoy!
Time: 10 minutes
Variations: Unlimited!
1 cup spring mix or 50/50 - get some spinach in that body!
a couple sun dried tomatoes
about 5 fresh mushrooms chopped
about 5 grape tomatoes cut in 1/2
3 pieces of deli chicken/turkey meat (rolled up)
1 small slice of cheese (like cheddar or mozzarella or monteray jack)
5 small pretzels chopped up (don't worry, they add up to like 30 cal total and gives your salad a good crunch without the need for nuts or croutons)
1 teaspoon olive oil
1 tablespoon balsamic vinegar
pepper
Throw all together except for cheese and meat, dash of pepper, oil/vinegar, toss well. Lay cheese and meat on top for a pretty presentation (because my french book says that food should be eye pleasing and you will enjoy it more and fill fuller sooner. It works I did it - isn't this weight loss stuff a mental thing anyway?)
Enjoy!
Tuesday, October 12, 2010
RECIPE - Basic Cream of Soup Recipe
"Cream Of" soups:
When I have time, I always make my own. I can't stand canned stuff because of the preservatives lining the can - basically it is just bad for you. Plus, Mark and I both don't like Campbell's typical canned taste.
Here's what you do. Basic cream of chicken soup - start with butter in a saucepan, melt but don't brown. Add 2-3 tbsp of flour to the butter and mix together over low to medium low heat. Once melted, add chicken stock slowly until consistency is to your liking (takes about 2 cups). Season with salt/pepper. Here is your "cream of" soup. To make cream of mushroom - grill up some cut up mushrooms separately in small about of butter, add to your soup and season to your liking. When I make homemade pot pies, this is the base of my cream sauce, then I add veges and chicken and top with pie crust.
When I have time, I always make my own. I can't stand canned stuff because of the preservatives lining the can - basically it is just bad for you. Plus, Mark and I both don't like Campbell's typical canned taste.
Here's what you do. Basic cream of chicken soup - start with butter in a saucepan, melt but don't brown. Add 2-3 tbsp of flour to the butter and mix together over low to medium low heat. Once melted, add chicken stock slowly until consistency is to your liking (takes about 2 cups). Season with salt/pepper. Here is your "cream of" soup. To make cream of mushroom - grill up some cut up mushrooms separately in small about of butter, add to your soup and season to your liking. When I make homemade pot pies, this is the base of my cream sauce, then I add veges and chicken and top with pie crust.
RECIPE - Mushroom Soup Chicken
Okay, we have all done it, the old cut up chicken doused with cream of mushroom soup topped over rice. Makes a decent meal, nothing fancy, but works. Well, my recipe last night was a real crowd pleaser and actually had some decent taste to it. If you get real crafty, one day try making your own mushroom soup for a topper instead of the canned stuff, it really isn't that hard and you would be using the freshest of ingrediants! I'll add a another post on how to make your own "cream of" soups.
1 pckg of chicken breasts
1 can cream of mushroom reduced salt/healthy request soup
2 tbsp kraft mayo
1 cup parmesan cheese
2 tbsp olive oil
garlic powder
onion powder
salt
pepper
white or brown rice
Prepare your rice and let cook while you finish the chicken. Cut up chicken into small bite size pieces. Brown over medium high in a large non-stick skillet and have a lid for the skillet set to the side for later. While in the pan, coat chicken with garlic, onion powders, salt and pepper. Stir and add more seasoning. While this cooks, mix together soup, mayo, parmesan cheese. Once chicken is brown or at least not pink on all sides, cover with mixture, stir and put the lid on the skillet. Let cook on medium to medium low for about 15-20 minutes until done, stir occasionally.
Top rice with chicken. I grilled up some zucchini with salt/pepper for a side. See - you can make your own Hungry Helper meal!
1 pckg of chicken breasts
1 can cream of mushroom reduced salt/healthy request soup
2 tbsp kraft mayo
1 cup parmesan cheese
2 tbsp olive oil
garlic powder
onion powder
salt
pepper
white or brown rice
Prepare your rice and let cook while you finish the chicken. Cut up chicken into small bite size pieces. Brown over medium high in a large non-stick skillet and have a lid for the skillet set to the side for later. While in the pan, coat chicken with garlic, onion powders, salt and pepper. Stir and add more seasoning. While this cooks, mix together soup, mayo, parmesan cheese. Once chicken is brown or at least not pink on all sides, cover with mixture, stir and put the lid on the skillet. Let cook on medium to medium low for about 15-20 minutes until done, stir occasionally.
Top rice with chicken. I grilled up some zucchini with salt/pepper for a side. See - you can make your own Hungry Helper meal!
RECIPE - Spa Salad (courtesy Diane)
I love this recipe, Diane (Mark's Sis) turned me on to it about a year ago and I just can't believe how good it tastes. With the ingrediants you just wouln't think it would be good - but acutally it is like the perfect marriage, it just works! Make it the night before an event, because it needs a day to "mingle."
1 pckg broccoli slaw
1 pckg hot n spicy peanuts
1 pckg dried cherries or cranberries
1 pckg ramen noodles (not cooked)
canola oil
balsamic vinegar
Mix together broccoli slaw, about 1 cup peanuts, 1/2 to 1 cup cherries/cranberries, 1 pckg DRY ramen noodles broken up into small pieces (throw away the seasoning pack). Add about 2 tbsp oil and 4 tbsp vinegar, enough to coat mixture and toss. Store overnight to mingle and serve. Good after a couple hours if you don't have time to do overnight.
This is a great healthy option for bringing to a party! People look at it weird, usually try it and then the bowl is gone.
I recently made a new variation on this that wasn't too bad to fit in with my diet. I took out the noodles and did pecans instead of peanuts. Not bad, not bad! I could see how you could do some different variations depending on your tastes. Plus, I can't stand broccoli, so I get a version of it in this salad. :)
1 pckg broccoli slaw
1 pckg hot n spicy peanuts
1 pckg dried cherries or cranberries
1 pckg ramen noodles (not cooked)
canola oil
balsamic vinegar
Mix together broccoli slaw, about 1 cup peanuts, 1/2 to 1 cup cherries/cranberries, 1 pckg DRY ramen noodles broken up into small pieces (throw away the seasoning pack). Add about 2 tbsp oil and 4 tbsp vinegar, enough to coat mixture and toss. Store overnight to mingle and serve. Good after a couple hours if you don't have time to do overnight.
This is a great healthy option for bringing to a party! People look at it weird, usually try it and then the bowl is gone.
I recently made a new variation on this that wasn't too bad to fit in with my diet. I took out the noodles and did pecans instead of peanuts. Not bad, not bad! I could see how you could do some different variations depending on your tastes. Plus, I can't stand broccoli, so I get a version of it in this salad. :)
Saturday, October 9, 2010
Note about recipes
For all of you wondering about these recipes, this is what I cook for everyday stuff. If it is on here, chances are I cooked it the same day which is what made me think about blogging it!
RECIPE - Turkey Hot Dogs - Chicago Style
This one is all about BUYING the right ingrediants. If your local store doesn't have them then ask the manager to order it. This is the lowest calorie option I have come up with for a good dog once in awhile.
Time: 10 minutes give or take
Serves: About 4 people
1 package Ballpark Turkey Franks
1 package Sugar Free Nature's Own hot dog buns
1 onion
1 green pepper
2 tbsp butter
Cut your onions and green peppers and grill with butter until brown - like you are making them for faijatas. Grill you dogs or heat them in water. Assemble. I put mustard on mine too.
Time: 10 minutes give or take
Serves: About 4 people
1 package Ballpark Turkey Franks
1 package Sugar Free Nature's Own hot dog buns
1 onion
1 green pepper
2 tbsp butter
Cut your onions and green peppers and grill with butter until brown - like you are making them for faijatas. Grill you dogs or heat them in water. Assemble. I put mustard on mine too.
RECIPE - Onion Omelet
Well, I love omelets and really the size of the pan and the number of eggs is all the difference there is if they are going to go good for you or not. Of course, if you mess it up, just make them scrambled and call it a day :)
Time: 10 minutes
Serves: 1 omelet per person
3 eggs
1/4 onion
1 tbsp butter
2 tbsp salsa
Get a large non-stick pan and heat it while you dice up your onion. Throw in butter and onions and grill until at least transparant OR brown, your choice. Crack your eggs in a bowl, add some salt, pepper, onion powder (my personal favorite) or any other seasoning you prefer. Beat them until smooth. Leave your onions in the pan, cover with egg mixture. Let egg mixture set and poke holes to let the egg mixture fill in and cook. When all done flip both sides in (kinda like a burrito) to make the omelet. Slide on to a plate, top with salsa.
This is my personal favorite breakfast item! You can add just about anything to an omelet, sometimes I do cheese (when not dieting) or mushrooms.
Mmmm, might have to go make one now....
Time: 10 minutes
Serves: 1 omelet per person
3 eggs
1/4 onion
1 tbsp butter
2 tbsp salsa
Get a large non-stick pan and heat it while you dice up your onion. Throw in butter and onions and grill until at least transparant OR brown, your choice. Crack your eggs in a bowl, add some salt, pepper, onion powder (my personal favorite) or any other seasoning you prefer. Beat them until smooth. Leave your onions in the pan, cover with egg mixture. Let egg mixture set and poke holes to let the egg mixture fill in and cook. When all done flip both sides in (kinda like a burrito) to make the omelet. Slide on to a plate, top with salsa.
This is my personal favorite breakfast item! You can add just about anything to an omelet, sometimes I do cheese (when not dieting) or mushrooms.
Mmmm, might have to go make one now....
Friday, October 8, 2010
RECIPE - Turkey Tacos or Turkey Taco Salad (Your choice)
Time: About 20 minutes
Serves: Family of 4-6 depending on serving size
1 package ground turkey
1 package taco seasoning
lettuce
tomato
onions (grill or not to grill your choice)
salsa
cheese (optional)
sour cream (optional)
flour tortillas (optional)
Fix your taco meat according to taco seasoning directions. Cut up all your veges and heat up your tortillas. Serve meat, veges and other toppings in tortillas as desired OR make a salad with no tortillas if you want to cut the starch.
Enjoy!
Serves: Family of 4-6 depending on serving size
1 package ground turkey
1 package taco seasoning
lettuce
tomato
onions (grill or not to grill your choice)
salsa
cheese (optional)
sour cream (optional)
flour tortillas (optional)
Fix your taco meat according to taco seasoning directions. Cut up all your veges and heat up your tortillas. Serve meat, veges and other toppings in tortillas as desired OR make a salad with no tortillas if you want to cut the starch.
Enjoy!
RECIPE - Lime, Garlic, Cilantro Shrimp and Veges
Time: About 10 minutes
Serves: 1 person
Ingrediants:
Boiled shrimp (I buy the small cocktail round, cheaper) - about 15 small shrimp
Cilantro - a handful
Garlic (fresh or powdered) - a dash
1 Lime
6 Fresh Whole Okra
5 Fresh Mushrooms
2 tbsp butter
salt/pepper
Heat up two non-stick skillets. While they are heating take the tails off your shrimp and put shrimp in a bowl. Add chopped cilantro, garlic and juice of 1 lime with a dash of salt and pepper. Let sit while you wash your okra and mushrooms off. Cut your mushrooms in thick slices.
Throw your whole okra and mushrooms in a pan with the 1 tbsp butter, season with salt and pepper. Allow okra and mushrooms to brown until soft on all sides. Throw the shrimp in the other pan with the rest of the butter, sautee just until hot. If you are using raw shrimp, cook longer until done.
Serve.
Serves: 1 person
Ingrediants:
Boiled shrimp (I buy the small cocktail round, cheaper) - about 15 small shrimp
Cilantro - a handful
Garlic (fresh or powdered) - a dash
1 Lime
6 Fresh Whole Okra
5 Fresh Mushrooms
2 tbsp butter
salt/pepper
Heat up two non-stick skillets. While they are heating take the tails off your shrimp and put shrimp in a bowl. Add chopped cilantro, garlic and juice of 1 lime with a dash of salt and pepper. Let sit while you wash your okra and mushrooms off. Cut your mushrooms in thick slices.
Throw your whole okra and mushrooms in a pan with the 1 tbsp butter, season with salt and pepper. Allow okra and mushrooms to brown until soft on all sides. Throw the shrimp in the other pan with the rest of the butter, sautee just until hot. If you are using raw shrimp, cook longer until done.
Serve.
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