Dijon "Fried" Chicken

Okay, in my attempt to be healthy this week, I'm trying to keep the meals low cal/low fat. This chicken dish is fast and super easy.

Morgan doesn't like large chicken breasts (I could make some more inappropriate comments about breast sizes but I will refrain), and I hate pounding them out, unless I'm making a rolled chicken dish. So, here's my time saving tip: Take the breasts and a sharp knife and slice it horizontally to make two thin pieces (don't slice them in half, then you'll just have two thick strips).

Ingredients:
2 thin chicken breasts
2 Tablespoon dijon mustard
1/4 cup bread crumbs
2 Tablespoon Parmesan cheese
Pepper

Preheat oven to 475. Coat both sides of the chicken with mustard. Dredge in bread crumbs. Sprinkle with cheese. Place in a pan coated in cooking spray.
Bake for 25 minutes. Chicken will be crispy, flavorful, and juicy!
Serve with a salad and veggies.

Chicken Marsala

Chicken Marsala

2 pounds crimini mushrooms sliced

1 diced garlic clove

2 medium shallots sliced

1 teaspoon thyme

Salt and Pepper

Olive Oil

1 pound thin chicken cutlets -- you can buy them this way or pound them out with a meat hammer

Flour

2 cups low sodium chicken stock

2 cups dry marsala wine (Get it from Trader Joe's -- I think it's 5.00 or so...DON'T get the kind from the grocery store that says "cooking" marsala wine)

Parmasean cheese

1 pound of bow tie pasta (or substitute for garlic mashed potatoes)

Directions -

In a medium - large saute pan drizzle olive oil to coat the pan. Heat on Med. High. Dredge the chicken in flour -- dust off excess flour. Place chicken in hot pan. Sear on each side for approx. 5 - 7 minutes on each side. (note: you don't need to cook the chicken all the way through at this point) Remove from pan and set aside. Add more olive oil to the pan and add in mushrooms. Salt and pepper the mushrooms (about a teaspoon). Toss in the pan and allow to incorporate. Cook for 5 minutes. Add in shallots and garlic. Toss together. Cook for 5 minutes. Add marsala wine. Cook for 5 minutes. Add Chicken Stock -- bring to a boil. Keep it boiling for approx 10 minutes. Allow the sauce to reduce a bit to have it thicken up. Taste it, add more salt and pepper if needed. Add in thyme. *** At this point, this can all be done the day before. Just allow it to cool and store in the fridge. The next day bring it to room temp. *** Add chicken to the sauce, allow to simmer for 20 minutes. Cook the pasta -- add salt and olive oil to the boiling water. Combine pasta with sauce, top with cheese. Enjoy!

Italian Sausage soup

This is my go-to soup recipe...thank Aileen for introducing it to me. It's so good! It's very hearty and makes a good meal. You can make it as spicy as you like depending on whether or not you use Hot or Sweet Sausage. I've made the mistake (many times) of adding too much tortellini which makes it more like a pasta, than soup. Just put a cup. I'll have to post pictures soon.

Italian Tortellini Soup with Sausage

1. 3/4 # hot Italian sausage, casing removed & crumbled
2. 5 C. reduced sodium chicken broth
3. 1 141/2 oz can diced tomatoes with Italian herbs, undrained
4. 1 1/3 c. dried cheese tortellini
5. 1 C. zucchini, quartered and sliced


In stockpot, cook sausage, breaking up large pieces. Drain fat if necessary
and return to pan. Add broth, tomatoes with juice. Bring to boil, scraping
up bits stuck to bottom. Reduce heat; simmer 8-10 min. Return to boil
and stir in pasta. Cook 8 min. or until pasta is tender. Add more broth
if needed. Stir in zucchini and simmer until just tender.

Nutella -Banana Sandwich

I got this recipe after watching The Food Network. I'm not gonna lie...there is nothing healthy about this dish, but it's oh, so good!!! This is great for a snack, breakfast, or it could served for a brunch.

Ingredients

• 2 Tblsn room temperature butter
  
• 2 slices of bread
  
• 1/4 cup cinnamon and sugar mix
  
• 1/4 cup Nutella
  
• 1/2 ripe bananas, sliced 1/4-inch thick

Directions

Heat a griddle or large nonstick saute pan over medium heat. Spread butter evenly on the bread, then sprinkle with cinnamon sugar mixture on one side of each bread. Place cinnamon side down on the griddle. Cook for about 3 minutes or until golden and flip; cook for a few seconds so cinnamon sugar adheres. Flip bread back over and spread with chocolate hazelnut spread. Arrange sliced bananas on top. Enjoy...you will!!!

AHHHH....SOOOOOO....GOOOD!

Citrus Salmon

This is healthy and easy!

2 Salmon Fillets
1 lime - juiced
1 orange - juiced
1 diced jalapeno
1 tspn Pepper

Mix ingredients fruit and jalapeno in a bowl - add in salmon. Marinate for at least 30 minutes.

Preheat a grill to medium heat.

Brush the salmon on all sides with the olive oil and season with pepper. Place the fish on the grill and cook for about 4 minutes. Turn the fish over and cook for an additional 2 minutes or until cooked through to the desired degree of doneness.

Serve with Grilled Corn and Spicy Beans

New York Strip Steak

For those of you who think red meat can't possibly be healthy, you're wrong. It's all about portion control. One serving of this steak or about 5 oz. is around 360 calories. If you serve it with steamed or grilled veggies it's still under 500 calories. This one is easy and ready to go in 30 minutes...take that Rachael Ray!

What you'll need:
3 Tblsn Olive Oil
2 Tblsn White Wine Vinegar
2 Diced Garlic Cloves
2 Tblsn Dijon Mustard
1 Tblsn Worcestershire sauce
2 Tbln diced fresh tarragon
Pepper
2 5 oz strip steaks

Preheat grill to medium high
Mix first five ingredients in a bowl. Place steak in the bowl and cover with marinade. Allow steaks to marinade in the bowl at room temperature for 20 minutes. Rotate the meat at least once.

Brush off all excess marinade from the steaks. Place the steaks on direct medium heat -- go set your timer and discard the marinade. Cook the meat for approx. 8 minutes* (4 minutes on each side). Allow the steaks to rest for 3 minutes. Slice against the grain.

I served this with steamed squash and zucchini with 1 tablespoon Smart Balance Light butter and 1 teaspoon of shredded parmasan cheese.

Just a note...my steaks were REALLY thin so I should have cooked them for about 6 minutes total for medium rare. Next time!

Goat Cheese Tart

I'm really excited to share this because it's super easy and so good. I have a friend who is an amazing gardener, in fact she completely changed her front yard into a huge garden. Yesterday I went over to her place to go "shopping". I came home with a bag full of squash, zucchini, various tomatoes, onions, and fresh herbs. Nothing beats fresh veggies.

These two tarts are a cinch to put together. The dough is from a Middle Eastern store - it comes in squares and is found in the frozen food section next to the phyllo dough. If you can't get it, puff pastry will suffice.

The base is the same for both of these, I just used two different toppings. This recipe is good for 4 individual tarts -- or you can cut them in four and make sixteen for bite sized servings.

Goat Cheese Spread -
4 oz. Goat Cheese (room temperature)
2 tspn fresh thyme
1 small garlic chopped
1 tspn olive oil
1 tspn pepper
1 tspn course salt

Thoroughly mix all the ingredients together and set aside

Tomato Tart
4 or 5 yellow tear-drop tomato
1 Tbls olive oil - divided
1 tbsn fresh thyme
1 tspn fresh basil
1 tspn pepper
Goat cheese spread

Preheat oven to 375
Slice tomatoes thinly, remove the ends. Spread goat cheese mixture in the middle of the tart square leaving 1/2 an inch on the ends. Place tomatoes on the tart without overcrowding it. Drizzle with olive olive oil and sprinkle pepper and thyme. Roll and pinch each of the tart ends together and rub or brush remaining olive oil. Bake for 30 minutes or until golden brown. Finish with fresh basil.

Zucchini Tart
1/2 zucchini
1/2 yellow or white turban squash
1 Tbls olive oil - divided
1 tbsn fresh thyme
Goat cheese spread

Preheat oven to 375

For each tart slice the tomatoes and zucchini extremely thin. Spread goat cheese mixture in the middle of the tart square leaving 1/2 an inch on the ends. Place zucchini on the tart without overcrowding it. Drizzle with olive olive oil and sprinkle pepper and thyme. Roll and pinch each of the tart ends together and rub or brush remaining olive oil. Bake for 30 minutes or until golden brow.

Salad Fattoush -- my version

Salad Fattoush is a staple Middle Eastern salad. I think traditionally it doesn't have feta cheese in it, and it usually calls for red onions and radishes. I love Feta so I added it. You can also add in cooked diced chicken or maybe some albacore tuna if you want to add more protein.

Ingredients:
1 Small Romaine Lettuce washed and cut
1 diced cucumber
1 diced Roma tomato
1/4 cup mint
1/4 cup parsley
1/4 cup crumbled Feta Cheese
1 sliced shallot
1 toasted pita bread diced in squares
1/2 cup lemon dressing -- or more or less to taste

Lemon Dressing:
Equal parts fresh squeezed lemon and olive oil
1 small clove of garlic
1 tsp. pepper
1/2 tsp salt
2 tsp Sumac (divided)-- this is the star of the salad, it can be found in Middle Eastern stores You can make the salad without it, but it's not as flavorful.


First make the dressing. I use a shaker to mix all the flavors together. Make sure you taste it, add more seasoning if need be. Slice the shallots and put them in the dressing. This takes the bite out of the shallots and marinates them nicely.

Place tomatoes and cucumbers in a bowl, sprinkle with a tablespoon of the dressing, this will also marinate the vegetables and let them soak in the flavor. Add chopped lettuce, mint, parsley, and cheese, toss together. Before serving add in the toasted bread and dressing. Toss and serve chilled.

Filet Mignon w/sauted onions and Grilled Corn

Filet has to be my favorite cut of red meat. When we go out though I usually don't order it for three reasons: 1. because it's usually over seasoned, 2. it's over priced, and 3. We can make it better at home. Tonight's creation was proof positive that it so much better to make at home than out. Yes it's expensive, but it's probably not as bad as some might think.

Costco has great filets -- they come four to a package -- more than we need but we grilled up the two extra and they will be steak sandwiches for tomorrow!!! If you really want to get the right amount I have found Stater Bros. to have a good selection. Just make sure the butcher cuts them thick. Anyway for the four filets it cost around $20.00 -- the two ears of corn were 50 cents. So yes, we had a steak dinner for 10.25. (Okay, maybe a bit more if I include the condiments and spices but you get the idea.)

Here's what you'll need for the entire meal:
Filet
2 thick cut filets
olive oil
1 Tbls Course Salt
1 Tbls. Pepper
1 tspn. Lawry's seasoning

Corn:
2 ears of corn shucked
1 tspn olive oil
1 tspn Course Salt
1 tspn pepper

Sauted Onions
1 large yellow onion sliced
2 shallots sliced
1 small diced garlic clove
2 tspn Course Salt
2 tspn pepper
2 Tbls butter

To Prepare Filet:
Heat Grill to high
While grill is heating drizzle ROOM temperature filets with olive oil. Spread the oil evenly on both sides. Apply the seasoning to both sides of the meat. Place meat on the grill and put the lid down. Grill for about 8 minutes each side for medium. Just like chicken...don't poke it, don't stick it with a fork, don't flip it over more than once, just leave it. *** Watch the grill carefully for flare-ups because of the oil. Allow the meat to rest for about 10 minutes under a loose foil tent.

To Prepare Corn:
Place each ear on foil. Drizzle thoroughly with olive oil. Spread salt and pepper evenly. Roll the the corn in the foil. Place on the grill for about 20 minutes. Rotate the corn about a quarter turn every 4 minutes or so to prevent burning.

To Prepare Onions:
Melt butter in a saute pan until melted. (Make sure the pan is the right size, if the pan is too small the onions will get too mushy.) Place onions in the pan and mix with butter. Add salt and pepper. Allow to cook over medium heat for about five minutes. Add the garlic. Mix together in the pan. Reduce the heat to medium low. Allow onions to get soft. Serve with the filet.

Enjoy!

Jerk Chicken

Super EASY!!!

2 chicken breasts (with bone) I peeled the skin off*
4 Tablespoons of Jerk Seasoning -- if you want to make your own go for it.
1 juice from a lime
1 juice from an orange
1/2 cup tequila or rum (optional)

In a bowl spread the seasoning on the chicken -- press it in with your fingers. Add in the juice from the fruit. Marinate chicken for at least 30 minutes -- or up to 1 day...the longer the better.
Preheat BBQ to 350 **
Grill chicken for about 17 minutes or so on each side. Do not flip the meat more than once...don't open the lid. If you flip it, poke it with a fork (no dirty jokes please), touch it, move it around, it becomes tough.

Serve with spicy beans.

Time saving tip:
Make more than one serving of chicken -- you can use the leftover chicken the next day in a salad or reheat for chicken tacos, or a sandwich.

* If you used boneless you really only need about 11 or 13 minutes on each side...use a timer.

** You can bake the chicken on 350 - for 45 minutes.

Spicy White Beans

This one is not fast -- it actually takes some planning, unless you're in a pinch you can always use canned white beans. If you use canned beans be sure to rinse them thoroughly.

This is also good for large groups -- just double everything up.

Ingredients:
1 cup of soaked white beans (soak overnight in 4 cups of water)
Approx. 4 cups of water - divided
1 shallot diced
1 serrano chili diced
1 small tomato diced
1 small garlic clove diced
2 Teaspoon cheyenne pepper
1 teaspoon cumin
2 teaspoon pepper
1 tablespoon sea salt

On medium heat saute shallots, tomato, chili, and garlic for about 5 minutes in 1 TBLS of olive oil. Add in beans, toss for about 5 minutes. Add water to cover the beans. Add spices -- but don't include salt. Bring to a boil, then simmer and cover. Check the water level, the beans should never be dry. Continue to add water if needed. Cook for about an hour or until beans are soft. 10 minutes before serving add salt and stir.

We ate this with a grilled jerk chicken* (See post for recipe)

If anyone tries this using a crockpot let me know.

Grilled Veggies

I love vegetables. I could probably be a vegetarian if I didn't love pork so much, and the occasional In-N-Out. Another one of Morgan's favorites are these grilled veggies. We serve them a lot when we have people over for dinner. I usually do all the prep in the morning so I don't have to worry about it later.

There are a lot of ways to cut the veggies, but after years of trial and error it seems that the best way to slice the veggies is by making long strips. Chunking them for skewers is good but it's not as flavorful.

1 - 2 zucchini
1 - 2 yellow squash
1 - 2 yellow onions
Asparagus
mushrooms
1 cup olive oil
1/4 cup balsamic vinegar
sea salt
pepper

Line the veggies in a deep pyrex pan -- or jelly roll pan (anything that has a lip so the oil won't drain out). Once one layer is in the pan drizzle with Olive Oil. LIBERALLY apply pepper and sprinkle salt. Drizzle a dash of vinegar on the veggies. Repeat process until all the veggies are seasoned.

If you're not cooking immediately, put a damp paper towel over the veggies and put in the fridge.

Over medium heat place the veggies on the grill -- or if you have a BBQ basket use that. Grill veggies, flipping (carefully) once, about 15 - 20 minutes.

Enjoy!

Place

Cucumber Salad

This is one of Morgan's favorites. It's super easy, and healthy. Sometimes this is what we have for dinner!

Ingredients:
1 - 3 peeled cucumber (preferably English)
1 small onion
Chinese Garlic-Chili sauce
Diced Jalapeno
Pepper to taste
Approx. 1 Cup Rice Wine Vinegar

Thinly slice cucumbers and onions at the same width. Toss in ingredients 1 - 5 in a bowl. Cover the vegetables in vinegar. Make sure there is enough vinegar that the veggies are completely covered. Toss one more time. Chill in the refrigerator. It's good for about 3 days.

Healthful dinner in a flash

So last night I thought Morgan wouldn't be home for dinner. Around 6 he called to let me know he'd be home and to ask what's for dinner. At first I said whatever you want it to be -- I had my heart set on a frozen meal...actually it was more my effort level since I just scrubbed the sink. Morgan offered to go pick up Subway, but after a moment's hesitation I realized that since I'd been sitting in front of the t.v. all day, I should at least make some dinner. Not wanting to go the grocery store I hunted through the kitchen to figure out what I could whip up. I've been slacking on the grocery shopping so there wasn't much to choose from. We're trying to be healthy so I didn't want something high in calories.

Here's what I had:
Pork Chops
Onions
Canned green beans
Parmesan cheese
bread crumbs
Trader Joe's aioli mustard

The pork chops we frozen solid so I had to thaw them in a water for about 15 minutes. I prepped the veggies while the PCs were thawing.

My grandma used to make this dish...it was a childhood favorite - although I never ate the onions, she'd put a can of tomatoes but since Morgan can't stand them I omitted them.

1 can green beans - drained
1 sliced small onion
1 Tbs. olive oil
1 tsp. dried thyme
Sea Salt
Pepper to taste

Saute onions in a pan. Add salt and pepper.

While the onions are sauteing preheat broiler and prep pork chops.

Pork Chops.
1 cup of bread crumbs -- season with salt and pepper
1/4 cup parmesan cheese
1/2 cup mustard

In a bowl bread crumbs and parmesan. Spoon out mustard on one side of the chops. Place mustard side down on bread crumbs. Spoon out mustard on the other side and flip the chop. Place the chops in a broiler safe pan (I used a pie tin - line it with foil for easy clean up). Place in broiler - 6 minutes each side.

While the pork chops are cooking stir the onions. Once the onions are soft add green beans. Stir in thyme.

Pork should be brown on the top and juicy on the inside.

Enjoy!

Dinner was ready in 30 minutes. It was great - best of all it was all under 500 calories.