Caprese Chicken

I love easy, healthy entrees.  This dinner is simple and straightforward to make, yet tastes totally gourmet and looks great too.  My husband's reaction was something along the lines of, "Wow, fancy," which means he was totally impressed.  Did I mention how healthy this meal is?  Lean protein, heart-healthy olive oil, basil, and red peppers in this Mediterranean dish.
Ok, false advertising...this is not really "caprese" chicken, as I used red peppers instead of tomatoes...but it looks very caprese-like.  And it tastes so good, so whatever I'm calling it, just try it.

Ingredients:
1 lb. Chicken Breasts (boneless, skinless; 3-4 breasts)
2 Tbsp. Balsamic Vinegar

3 Tbsp. Extra Virgin Olive Oil, Divided
1 Tbsp. Minced Garlic
1/2 Red Pepper, Cut into Strips
4 Basil Leaves
4 oz. Fresh Mozzarella, cut into 3-4 slices (one per chicken breast)

Directions:
1.  Marinade chicken breasts in balsamic vinegar, 2 Tbsp. of the olive oil, and the garlic for 2-3 hours.
2.  Grill chicken breasts, bake, or sautee on stovetop until cooked through (I baked at 350 for about 15-20 min).
3.  While chicken is cooking, heat remaining 1 Tbsp. olive oil in skillet.  Add red pepper strips and saute for 5-7 minutes, or until soft and cooked thoroughly.
4.  Place one chicken breast on a plate.  Top with a slice of Mozzarella, then basil leaf, then 3-4 red pepper strips.

Serve immediately and enjoy!

Healthy Tomato Pasta Sauce

I'll admit it, I usually just buy pre-made pasta sauce.  However, I wanted to try to make my own, to make it healthier with a variety of organic veggies and reduced sodium (store-bought always have so much sodium).  I adapted a recipe from Jamie Oliver below.  This recipe makes quite a bit of sauce (13-14 cups worth), so have some freezer bags on hand to freeze some (or store in the refrigerator if eating within the month).  This sauce makes for a quick and easy (and healthy) meal topped over whole-wheat pasta with fresh Parmesan cheese on top.  Or, you can use this sauce as a pizza sauce or as a base for Lasagna, Chicken Cacciatore, soup, or a number of other meals.  Feel free to change up the recipe a bit, by adding in some fresh mushrooms, zucchini, or whatever else you think sounds good!  Hope you like it!

Ingredients:

1 Tbsp. Olive Oil

2 Celery Stalks, Chopped

2 Red Bell Peppers, Chopped
2 Carrots, Grated
3 Tbsp. Minced Onion
3 Tbsp. Minced Garlic
1 Small Butternut Squash, peeled, seeds scooped, and grated or cubed
2 - 28 oz Cans Plum Tomatoes (or use 1 1/2 lbs Fresh Tomatoes + 1 Cup Water)
2 Cups Water
1/4 Cup Dry Red Wine
2 Tbsp. Dried Oregano (or 1/4 Cup Fresh)

2 Tbsp. Dried Basil (or 1/4 Cup Fresh)

Sea Salt
Black Pepper

Directions:
1.  In large stockpot, heat olive oil over medium-high heat.  Stir in celery, red pepper, and carrots.  Add onion and garlic and heat for 15 minutes, stirring occasionally.
2.  Add butternut squash to pan.  Stir in tomatoes, water, and wine.  Bring to a boil.

3.  Reduce heat to low and stir in the oregano and basil. Simmer for 40-45 minutes.
4.  Cool then use immersion blender (or regular blender, working in batches) to blend the sauce until smooth.
5.  Season to taste with sea salt and pepper.



Enjoy over whole-wheat pasta for a healthy meal!

Asian Chicken Salad

I was in the mood for something Asian-flavored with peanut sauce (I love peanut sauce and well, all things peanut butter), so decided to try to perfect a Asian Chicken Salad.  Using a combination of chopped peanuts and a soy and vinegar dressing with peanut butter, it has just the right amount of peanut flavor.  I added a little bit of Sriracha sauce, to give it a little kick.  Feel free to add more of it for more spice, but what I added was just enough to give a little flavor (but wasn't spicy at all).

The result is a colorful chicken salad packed with a lot of flavor.  And you can't ignore the nutritional benefits of this salad.  Cabbage is loaded with Vitamins A, B, C, E, and K, fiber, folate, and low in calories.  Bell peppers are loaded with Vitamins A & C and antioxidants and carrots provide carotenoids and Vitamins A, K, and C.

If you want to go vegetarian, you can simply leave out the chicken.  You can also use any type of cabbage you'd like--green is most popular, but I used red cabbage (has more antioxidants and basically, is prettier)  in this recipe.


Ingredients:
Salad:
6-8 Cups Red Cabbage, Shredded (1 head cabbage)
2 Red Bell Peppers, Cut Into Strips
3/4 Cup Carrots, Shredded
3/4 Cup Peanuts, Chopped
1 Bunch Cilantro, Chopped (roughly 1/2 cup)
1 lb. Chicken Breasts, Cooked and Cubed


Dressing:
1/4 Peanut, Olive, or Canola Oil
1 tsp. Sugar (or Agave Nectar or Honey)
3 tsp. Ginger
1 Tbsp. Minced Garlic
1/4 Cup Low-Sodium Soy Sauce
3 Tbsp. Rice Vinegar (could sub Apple Cider Vinegar)
2 Tbsp. Peanut Butter
1 tsp. Sriracha sauce (to add a bit of spice)

Directions:
1. In a large salad bowl, stir together all the vegetables (cabbage, bell peppers, and carrots), peanuts, and the chicken.  Stir to combine well.
2.  In a small bowl, whisk together the dressing ingredients.
3.  Pour the dressing over the salad and toss or stir well to coat.

Garnish with chow mein noodles, toasted slivered almonds, chopped green onions, or mandarin oranges if you desire!  To make it a vegetarian meal, just leave out the chicken.

Enjoy!

Greek Pasta Salad

I'm always looking for healthy and yummy recipes that are good for work/school week lunches.  It's an added bonus if these meals don't have to be heated, since I have limited portable glassware and heating meals in plastics is a no-no.  So, this recipe fits the bill--heart-healthy Mediterranean foods (olive oil, vinegar, feta, peppers, olives)--and it requires no re-heating.  Plus, we have a fall BBQ at a friend's house this weekend and this will make a nice side dish for the burgers.  Thus, eat this salad as a side dish or as a meal!

Ingredients:
1 Box Whole-Wheat Penne Pasta (or Fusilli, or Falafel, or whatever your heart desires)

1 Red Bell Pepper, Diced

1 Green Bell Pepper, Diced

2 Cans Sliced Olives

1 Can or Jar Artichokes

1/2 Cup Crumbled Reduced-Fat Feta Cheese
1/4 Cup Olive Oil
3-4 Tbsp Balsamic Vinegar (or Red Wine Vinegar)
1 Tbsp. Lemon Juice
2 Cloves Garlic, Chopped (or 2 tsp. Minced Garlic)
1 tsp. Sea Salt
1 tsp. Pepper

Directions:
1.  Cook pasta according to package directions.  Rinse with water and drain.
2.  Combine the diced peppers, olives, artichokes, feta, and pasta in a bowl.
3.  Whisk together the olive oil, vinegar, lemon juice, garlic, sea salt & pepper. Pour over pasta/veggie mixture.   Stir well or lightly toss to coat.  Serve immediately or chilled.

Enjoy!

Sweet Potato Chutney Over Chops with Stuffed Pumpkin

Fall is here!  My FAVORITE season (leaves, pumpkins, Halloween, football, crisp air, apple-picking, cozy sweaters, need I go on?)  Time for pumpkins and other fall goodies!
I was searching for a yummy and healthy fall dinner recipe and found some on Better Homes and Gardens. I didn't tweak the recipes much.  I suggest first measuring out "all of the ingredients" (pun intended, say it out loud and then read my blog title out loud).  Second, start making the stuffed pumpkins.  Third, while your pumpkins are baking (the 1st time), start on the chops (turn to broil after pumpkins are done the 2nd time).  The timing should work well then!
NOTE:  This recipe took me quite a while to make, so if you want to save time, I would serve the potato stuffing not in the pumpkins (save the time cutting, cleaning, and cooking them), but just in the casserole dish.  However, if you're making a dinner for good presentation, this (using the pumpkins) is it!  I  hope you like them!

Sweet Potato Chutney Chops
Ingredients:
1/3 Cup Finely-Chopped Shallots
1/4 tsp. Crushed Red Pepper
4 Pork Loin Chops, about 1" thick
1/4 Cup Brown Sugar
1/4 Cup Apple Cider Vinegar
2 Tbsp. Dried Cranberries
1/2 tsp. Ginger (grated or powder)
1 Sweet Potato, Peeled and Finely-Chopped

Directions:
1.  Turn oven to Broil.
2. Combine shallots and red pepper in small bowl.  Put half aside for now (for chutney).  Rub remaining mixture on both sides of the pork chops.  Place on broiler pan and set aside.
3.  Time for the Chutney:  Combine the other half of the shallot mixture, brown sugar, apple cider vinegar, cranberries, and ginger in a medium saucepan over medium-high heat.  Stir in chopped sweet potato  and bring to a boil.  Reduce heat and simmer, covered, for about 10-12 minutes.  Stir occasionally.
4. While chutney is simmering, broil chops, turning once, about 3-5 minutes per side.  Top with chutney and serve with stuffed pumpkin (below) and some green beans.

Stuffed Pumpkins
Ingredients:
4 Miniature Pumpkins
2 Medium Baking Potatoes (remember, organic if you can!), Peeled and Quartered
1/2 Cup Canned Pumpkin (ezier and quickier way)
1/2 Tbsp. Organic Butter
1/8 tsp. Ground Nutmeg
1/4 Cup Fat-free organic milk (or soy milk)
1/2 Cup Shredded Jarlsberg Cheese

Directions:
1.  Preheat Oven to 325 degrees F.  Begin to bring water to a boil on stovetop in medium saucepan.
2.  Cut off the tops of the pumpkins.  Remove seeds and strings from inside the pumpkins (keep seeds for roasting!).  Place pumpkins, cut-side down on an ungreased baking sheet.  Bake for 20-25 minutes or until pumpkins are soft.  Set aside.
3.  While pumpkins are baking, place quartered potatoes into the boiling water and cook for 20-25 minutes or until soft.  Drain potatoes.
4.  Using electric mixer (I love my Kitchenaid!), beat potatoes.  Add in canned pumpkin, butter, and nutmeg to potatoes and continue to mix.  Gradually beat in the milk.  Stir in cheese by hand.  Sprinkle with pepper.
5.  Spoon potato mixture into pumpkin shells.  Put any leftover potato mixture into a small casserole dish.  Place pumpkin shells on baking sheet.  Loosely cover both shells and casserole with foil.
6. Bake for 15-20 minutes (uncover in last 5 minutes).

Add some steamed green beans. Bon Appetit!

Southwest Chicken Salad

Ok, summer's pretty much gone and I promised more salad recipes.  Oops, sorry. I made a lot of salads this summer and didn't post a lot of recipes for them.  I absolutely love how healthy and filling salads are, as well as how great they taste and how good they make you feel (and look).  This recipe is filled with veggies, fiber, lean protein (beans and chicken) and the spiciness is a metabolism-booster.  I know there aren't photos-but I'll post when those when I make it again.  I hope you enjoy it on one of our last warm days!

Ingredients (4 servings):

• 1 Head of Romaine Lettuce
• 1 lb. Chicken Breasts, cut into 1-2" cubes
• 1 Red Bell Pepper, cut into strips
• 1 Green Bell Pepper, cut into strips
• 2 Ears of Corn, cooked with corn cut off
• 1 Tomato, diced
• 1 Can Black Beans, rinsed and drained
• 1/2 cup Cheddar cheese (reduced fat or fat-free)
• 3 Tbsp. Chopped Fresh Cilantro
• 1/2 cup Fat-free sour cream
• 1/2 cup Salsa
• 1 Lime, quartered

Directions:
1. Heat olive oil in skillet over medium-high heat.  Place cubed hicken in skillet and cook for approximately 10 minutes, or until chicken pieces are no longer pink.  Remove from heat.
2. Rinse and cut or tear the romaine lettuce.  Divide onto four plates.
3. Evenly place the red and green pepper strips on each of the salads.
4.  Add the cooked corn (Cooking note: Place ears of corn in boiling water for approximately 5-7 minutes.  Remove from heat.  Once cooled, use a knife to cut the corn off the cob, rotating the corn as you cut each additional row).
5. Add the black beans to the salads.
6.  Place 1/4 of the cheese on each of the 4 salads (1/8 cup each).
7.  Add the cooked chicken to each of the salads.
8. Sprinkle fresh cilantro on each salad.
9. Combine the sour cream and salsa and stir well to create the salad dressing.  Drizzle on top of salad, or place on the side in a small ramekin.

10. Squeeze one lime wedge on each salad.

Serve immediately!  

Sloppy (Turkey) Joe's

This meal was inspired by Adam Sandler and Chris Farley on SNL, doing "Lunch Lady Land."  You know, "sloppy joe, slop sloppy joes."  Watch it for a laugh, or listen while you cook.

Anyway, sloppy joes can be made healthy by using lean turkey meat, fresh tomatoes (instead of ketchup with high-fructose corn syrup), organic bell pepper, and whole grain buns.   

Ingredients: 

• 1 Tbsp. Olive Oil
• 1 lb. Ground Turkey (99% lean is what I used)
• 2 tsp. Minced Onion
• 1 Organic Green Bell Pepper, diced
• 1 tsp. Garlic Powder
• Coarse salt and ground pepper, to taste
• 1 can (8 oz) Organic Tomato Sauce
• 1 can (14.5 oz) Organic Crushed Tomatoes (or use fresh)
• 2 Tbsp.  Brown Sugar
• 1 Tbsp. Cider Vinegar
• 1 Tbsp. Worcestershire Sauce
• 4 Whole-Wheat Hamburger Rolls

Directions:

1. Over medium heat, heat oil in a large saucepan.   Cook the turkey and onion until turkey is no longer pink.
2. Add diced bell pepper and cook for another 1-2 minutes.
3. Reduce heat to simmer.  Drain meat and put back in pan.
4. Add in next seven ingredients (garlic powder, salt/pepper, tomato sauce, tomatoes, brown sugar, cider vinegar, and Worcestershire.  Simmer for 10 minutes, stirring occasionally.
5. Serve on buns with Baked Sweet Potato Fries (see BBQ Chicken with Sweet Potato Fries Recipe) and Fresh Steamed Green Beans  (Steam with 2 Tbsp. Water for 5 minutes on stovetop while meat is simmering.  Or, my favorite, use the Pampered Chef microwave steamer. Top with a little melted organic butter) for your side dishes. 

For Freezing: You can freeze the Sloppy Turkey Joe meat for up to 3 months.  Just store in an airtight plastic bag (double bag) and be sure to label/date the bag.  Let defrost in the refrigerator during the day.  Then, put in skillet and cook on low for 10-15 minutes, until hot.

Sweet 'n Sour Chicken Stir-Fry

You've gotta love stir-fries.  They are really fast and easy to make and also one of my favorite ways to get my daily dose of a variety of vegetables--the more color, the healthier (and of course, I used all organic and encourage you to do so also).  Plus, stir-fries taste so good; it doesn't even taste like you're eating healthy.  

Ingredients:

16 oz Boneless Skinless Chicken Breasts (Organic!)
1/4 cup Cornstarch
2 Tbsp. Reduced-Sodium Soy Sauce
1 tsp.  Ground Ginger
1 tsp. Garlic Powder
1 cup  Chicken Broth
1/3 cup Sweet 'n Sour Sauce (try to find one with high fructose corn syrup and too many preservatives!)
3 Tbsp Cooking Oil, divided
2 cups Broccoli Florets
1 cup Sliced Carrots (about 3 carrots)
1 Red Bell Pepper, cut into strips
1 Green Bell Pepper, cut into strips
4 oz. Mushrooms (I used canned, but fresh also works)
Whole-Grain Brown Rice

Directions:

1.  Cut chicken into approximately 1-in. squares; place in a bowl (or plastic bag) with cornstarch and toss to coat.

2.  In a separate bowl, combine soy sauce, ginger, garlic powder, sugar, and chicken broth. Set aside. 

3. Over Medium-High to High heat, heat 2 Tbsp. oil in a large skillet or wok.  Once oil is warm, add chicken and stir-fry 3-5 minutes (or until no longer pink).  Remove from skillet/wok. 

4.  Add remaining oil. Stir- fry broccoli, carrots, bell peppers, and mushrooms for 5-7 minutes or until crisp-tender.  

5.  Add chicken to the skillet.  Pour in chicken broth mixture and sweet and sour sauce. Cook and stir until thickened and hot.

6.  Serve over a bed of whole-grain brown rice (I made instant brown rice, bowling water while I cut chicken and adding rice after chicken was cooked and before I stir-fried the veggies). 

Turkey-Stuffed Peppers

I love this recipe for so many reasons.  Turkey-stuffed bell peppers are filled with lean protein and vitamin and nutrient-packed veggies.  They're also low in carbs, fat, and calories.  And of course, they're tasty, filling, and look gorgeous.  Be sure to look for low (or no) sodium/salt for your tomato sauce to keep this dish heart-healthy as well.  

A few words on peppers.  They're delicous raw as a snack and add a lot of flavor to prepared dishes.  Peppers are full of vitamins A, C, and K.   They're loaded with antioxidants, lycopene, and fiber.  

Ingredients (4 servings):

1 lb. Lean Ground Turkey 

3 Large Green Peppers (2 with tops, seeds, and core removed, 1 chopped)
3 Large Red Peppers (2 with tops, seeds, and core removed, 1 chopped)

2 Tbsp. Olive Oil
2 Medium Garlic Cloves, chopped (or 2 tsp. minced garlic)
1 cup fresh Mushrooms, sliced (or 1 4-oz. can sliced mushrooms)
1/2 tsp. Garlic Powder
2 tsp. Basil
2 tsp. Oregano  
1 Ripe Red Tomato, diced (or 1 Can Diced Tomatoes, no Salt Added) 
2 small cans (or 1 Large-14-15 oz) low (or no) sodium Tomato Sauce

1/3 cup Parmesan or Mozzarella cheese (I used some of each cheese; Also, I use Fat-Free Mozz, but 1-2% is also healthy with a little more flavor)

Extra Parmesan or Mozzarella cheese (for sprinkling on top)

Directions: 

1.  Preheat oven to 350 degrees.

2.  In medium skillet, brown turkey.  Drain and set aside.

3.  Heat oil in medium skillet over medium-high.  Add mushrooms, chopped Green and Red Peppers, and garlic.  Sauté about 4-5 minutes.

4.  Turn heat to low.  Add turkey, seasonings (basil, oregano, garlic powder), diced tomatoes, and tomato sauce to skillet with veggies.  Stir to mix well.  Stir in cheese.

5.  Spoon 1/4 the mixture into each of the 4 Peppers.  Set on baking sheet lightly sprayed with butter cooking spray (be careful your peppers don't topple over!)  If you have extra filling, save it to eat by itself or over rice or pasta for leftovers.

6.  Sprinkle remaining cheese on top of each Pepper.

7.   Bake for 35 minutes.

Serve immediately!

For Freezing:  Wrap each individual bell pepper in plastic wrap and then aluminum foil (be sure to label/date each pepper).  Thaw in refrigerator during the day.  Once thawed, place in greased baking dish and bake at 350 for about 30-35 minutes.  They should freeze for up to 3 months.    

Note:  I omitted onions from this recipe, although adding 1/4 to 1/2 cup chopped onions (during Step 3) would be perfectly acceptable and would add more flavor.  I personally don't like onions though.  

Tofu Bok Choy Stir-Fry

First of all, let me say that this is another recipe that looks (ok, maybe not in MY photos) and sounds gourmet and time-consuming, but is really quick, easy, and best-of-all: healthy!  


Bok choy (Chinese cabbage), from the Brassica familiy (including cabbage, cauliflower, broccoli, turnips, etc), is used in a lot of Chinese recipes.  It's great because it's tasty, crispy, and full of nutritional value.  It's rich with antioxidants calcium, potassium, beta-carotene, and vitamin A.   Tofu, or bean curd, also has Chinese origins.  It doesn't have a lot of flavor by itself, but tastes well in flavorful dishes (like stir-fry).  Tofu is also low in calories.  Additionally, tofu offers plenty of iron, protein, and calcium and is a great alternative to meat.  There are two types of tofu: silken and regular.  Both types come in soft, medium, firm, and extra firm.  Be sure to use regular in firm or extra-firm for stir-fries.


I actually ate the Crispy Tofu at Zengo  in Washington DC a few weeks ago (delicious), which inspired me to come up with a tasty Tofu Stir-fry recipe of my own.  


Ingredients:
1 lb firm or extra-firm regular Tofu
2 Tbsp. Canola Oil
1 Red bell pepper, cut into strips
2 Cloves Garlic, minced (or 
1.5 Tsp. Ginger
1 lb Baby Bok Choy, stalk/stem cut into pieces, large leaves cut in half, small leaves left as is (see photo below)
1/4 cup water
1 Tbsp. low-sodium Soy sauce
1/2 Tsp.  Crushed Red Pepper
1 Tbsp. Sesame Seeds
1 Tbsp. Cilantro


Directions:
1. Drain the tofu and blot with paper towels to dry.  Cut the tofu into pieces, about 1/2" thick and 1" long. 
2.  Heat 1 Tbsp. of oil on medium-high heat in Wok (or large skillet).  Add the tofu and stir-fry until light gold.  Set aside on paper towels.
3.  Add remaining oil to wok.  Toss in Red pepper, stir for 4 minutes.  Add Garlic, Ginger, Baby bok choy stalk/stem pieces.  Stir-fry about 1-2 minutes.  Add the leaves.  Stir fry another 1-2 minutes.
4.  Pour the water into the wok.  Stir until the water evaporates.  Add in the golden tofu, Soy sauce, crushed red pepper and stir for 1-2 minutes.
5.  Remove from heat.  Sprinkle cilantro and sesame seeds on top of dish and serve immediately!


Optional:  Pair with 1/2 cup white sticky rice, brown rice, or Chinese noodles if you'd like more substance.  

Note:  You are correct (if you noticed).  The photos don't include my sprinkling of cilantro and sesame seeds!  Oops--I'm human.  When I make it again, I'll take new photos.