May 30, 2014

Quick Lemon Chicken with Rice

This meal is so easy to make and very satisfying. You can throw this together after a long day at work and have dinner on the table in under 30 minutes. 

(Photo from Women's Health Magazine)

Adapted from: Women's Health Magazine
Makes 4 Servings

Stars of the Show:
  • 1 tbsp olive oil
  • 1 lb boneless, skinless, chicken breasts, cut into thin strips
  • 2 cloves garlic, minced
  • 1/2 cup onion, chopped
  • 1 carrot, grated
  • 1 lemon, juiced
  • 1 can (14.5 oz) chicken broth
  • 2 tbsp black olives, sliced
  • 2 cups quick cooking white rice
And Action:

Warm the oil in a large skillet over medium-high heat. When hot, add the chicken and cook for 5 to 10 minutes, or until no longer pink and the juices run clear. During the last few minutes of cooking, add the garlic and onion.

When the chicken is done, stir in the carrot, lemon zest, broth, parsley, olives, and rice. Bring to a boil, then remove from the heat, cover, and let stand for 5 minutes. Fluff with a fork before serving.

Nutritional Facts per serving

CALORIES375.8 CAL

FAT5.8 G

SATURATED FAT0.9 G

CHOLESTEROL65.8 MG

SODIUM592.8 MG

CARBOHYDRATES45.9 G

TOTAL SUGARS1.8 G

DIETARY FIBER2.4 G

PROTEIN31.3 G


May 21, 2014

Miso Salmon

Omega-3 rich salmon that is sweet, salty, and heart healthy. Salmon is one of my favorites and this entree is easy to prepare especially on a work night.


Makes 4 Servings

Stars of the Show:
  • 3 tbsp white miso
  • 1 tbsp mirin
  • 8 tsp low-sodium soy sauce
  • 1 tsp canola oil
  • 4 (6 oz) salmon fillets, about 1 1/4 inch thick
  • 1 tsp toasted sesame seeds
And Action:

Preheat oven to 400 degrees.

Whisk miso, mirin, and soy sauce in a small bowl until well blended. 

Add oil to a large nonstick ovenproof skillet over medium high heat. Add salmon, skin side up, and cook until lightly browned, 2 to 3 minutes. 

Flip fish over, brush salmon with the miso blend and place skillet in the oven. Roast salmon until it reaches desired degree of doneness, 6 to 8 minutes.

Sprinkle with sesame seeds and scallions (optional). 

Nutritional Facts per serving

CALORIES365 CAL

FAT16.1 G

SATURATED FAT2.4 G

CHOLESTEROL120.8 MG

SODIUM931.5 MG

CARBOHYDRATES5.7 G

TOTAL SUGARS2 G

DIETARY FIBER0.8 G

PROTEIN45.5 G

May 05, 2014

Thai Beef Lettuce Wraps

Meals such as, Penne with Chicken Marengo and these Thai Beef Lettuce Wraps have made the 30-Day Bikini Body Meal Plan less of a struggle to demonstrate willpower. I've made it to day 9 of 30 and find myself looking forward to the next meal even when it's a salad or veggie tray as a snack. In these 9 days I've lost 2.3 lbs. That loss is solely focusing on diet alone, not the intentional plan, but how it worked out this week. I need to get my ass back to the gym in order to maximize the weight loss results. On a side note, for anyone who thinks eating healthy costs a lot of money... they are wrong! We shop at Whole Foods and this week's grocery bill was $207. Imagine how much less it would be if we went to Kroger. 

These lettuce wraps are perfect for entertaining and have a balance of sweet, heat, and acid. I set up the ottoman with the steak in a bowl and the lettuce leaves and toppings on a plate for a DIY assembly. Whenever a craving for Thai food hits, I've got this recipe to come back to, and since leaving the Pacific NW I haven't found a gem yet here in Houston. 

(That's not blood, it's the Sriracha sauce.)


Makes 2 Servings

Stars of the Show:
  • 12 oz flank, skirt, or sirloin steak
  • 1 tbsp Sriracha
  • 1 jalapeƱo pepper, thinly sliced
  • 2 tbsp fish sauce
  • 1/2 red onion, thinly sliced
  • salt and pepper to taste
  • 2 limes, cut into wedges
  • 1/2 cup chopped fresh cilantro
  • 1 carrot, peeled and grated
  • 1 head bibb lettuce, washed and dried, leaves separated

And Action:

Heat the grill or grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper and toss it on. Cook for about 4 minutes on each side, until it's firm but yielding to the touch. Let it rest for 5 minutes.

Combine the chili sauce, fish sauce, and juice of one lime in a small saucepan over low heat.

Slice the steak thinly (if it's skirt or flank steak, be sure to cut against the grain) and drizzle half of the warm sauce over it. Set out the jalapeno and onion slices, cilantro, carrot, lettuce, and remaining lime wedges and sauce. Use the leaves like tortillas to wrap up the steak slices with the other ingredients. (Save some lime and sauce to use on your wrap as you eat.)

May 04, 2014

Penne with Chicken Marengo


Chicken Marengo has a history that dates back to Napoleon's chef who legend has it made this for the General after a battlefield victory. That dish was chicken braised with tomatoes and garlic. This recipe kicks it up a notch with citrus in the sauce. Served over penne this makes a well rounded meal for any solider in your family. 

Makes 4 Servings

Stars of the Show:
  • 8 oz penne
  • 1/2 cup sundried tomatoes
  • 1/2 lb boneless, skinless chicken breasts, cut into 1/2" cubes
  • 1 tbsp all-purpose flour
  • 1/2 tsp dried thyme
  • 1/4 tsp black pepper
  • 1 tbsp olive oil
  • 3 cups sliced mushrooms
  • 1/2 cup chicken broth
  • 1 can (15 oz) crushed tomatoes in puree
  • 1/2 cup orange juice
  • 1 tsp brown sugar
  • 1/8 tsp salt
And Action:
1.
Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a colander and transfer to a warmed serving bowl.
2.
Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When softened, drain and chop coarsely. Set aside.
3.
Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms are barely softened and have begun to release their juices.
4.
Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits. Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are blended.
5.
Pour the mixture over the pasta and toss to coat well.

Nutritional Facts per serving

CALORIES389.9 CAL

FAT5.8 G

SATURATED FAT1 G

CHOLESTEROL32.9 MG

SODIUM513.8 MG

CARBOHYDRATES61.6 G

TOTAL SUGARS9.5 G

DIETARY FIBER5.4 G

PROTEIN25.7 G

May 02, 2014

Spinach Chicken Parm

(Image from Women's Health Magazine)

Makes 1 Serving

Stars of the Show:
  • 1 tbsp olive oil
  • 1 boneless skinless chicken cutlet
  • 1 tbsp italian seasoned breadcrumbs
  • 1 tsp grated parmesan cheese
  • 1/4 cup marinara
  • 1 garlic clove, minced
  • 3 handfuls baby spinach
  • salt and pepper to taste
And Action:

Heat the oil in a nonstick skillet over medium high heat. As the oil is heating, mix the breadcrumbs, cheese, salt, and pepper in a shallow dish. Pressing the chicken into the mixture to get the crumbs stick. Place in the pan with the garlic and saute for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about 6 minutes).

Nutritional Facts per serving

CALORIES366 CAL

FAT17.4 G

SATURATED FAT2.9 G

CHOLESTEROL70 MG

SODIUM806.3 MG

CARBOHYDRATES21 G

TOTAL SUGARS6 G

DIETARY FIBER4.1 G

PROTEIN32.1 G

May 01, 2014

Steamed Snapper with Pesto

(My photo does not do this justice.)

Makes 4 Servings

Stars of the Show:
  • 6 cups baby spinach
  • 1 red bell pepper, thinly sliced
  • 4 snapper fillets (about 6 oz each)
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 4 tbsp pesto - I used sundried tomato pesto.
And Action:

Preheat oven to 450 degrees. Coat one side of four 12" x 20" sheets of foil with nonstick spray.

Top each half of foil sheet with 1 1/2 cup spinach, 1/4 of the bell pepper, and 1 snapper fillet. Sprinkle with salt and pepper. Fold the other half of each foil sheet over the filling and crimp the edges tight.

Arrange the packets on a large baking sheet. Bake for 10 to 12 minutes or until the packets are puffed. Transfer each packet to a serving plate. Carefully slit the top and let the steam escape. After a minute, peel back the foil to reveal the fish and make sure the fish flakes easily. Top each serving with 1 tbsp of the pesto. 

Nutritional Facts per serving

CALORIES264.7 CAL

FAT9.5 G

SATURATED FAT1.6 G

CHOLESTEROL64.4 MG

SODIUM581.5 MG

CARBOHYDRATES6.7 G

TOTAL SUGARS1.4 G

DIETARY FIBER2.9 G

PROTEIN37.4 G



April 29, 2014

Hilary's Eat Well "World's Best" Veggie Burger


I'm on day 3 of 30 of the 30-Day Bikini Body Meal Plan and on today's menu was a ham and egg microwave breakfast (effin' terrible!) that tasted like rubber and also a veggie burger that was a success!

Sunday morning I planned ahead by mapping out of my meals for the week and made my grocery list before going to Whole Foods. A veggie burger... hmmm... I have never made/bought a veggie burger and had no idea what to expect. I took to the Internet to find some direction and came across a blog, Yum Veggie Burger, and scrolled through until I saw a post about a veggie burger made from a frozen patty. This sounded like an easier approach then making my own veggie patty or not being in control of the calorie count by ordering one out.

I followed the inspiration from the blog and pan fried the patty then dressed it up with sauteed garlic spinach, roasted red pepper, and a black pepper mayo.

This is a filling burger without giving you an overstuffed feeling. The patty fries up nicely getting a crispy coating and it is absolutely tasty. As far as the "world's best" veggie burger... well it's the best I've ever had. Ha!


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