Monday, March 10, 2014
Wednesday, February 5, 2014
This chicken dish does take a few minutes longer than sautéing it on the stove top or baking it plain, but it will leave your tastebuds happy. Pair with your favorite vegetable (I chose sautéed brussels spouts) and some roasted potatoes and dinner is complete.
1 cup frozen chopped spinach, thawed
2 tsp olive oil
2 cloves garlic, chopped
2 tomatoes, diced
1/4 cup chopped kalamata olives
2 slices of provolone, halved
1/3 cup plain breadcrumbs
2 Tbsp parmesan cheese
1/2 tsp garlic powder
1/2 tsp dried basil
Pepper, to taste
1. Preheat oven to 350 degrees.
2. Heat oil in a large frying pan. Add garlic and sauté for 1 minute. Add spinach, tomatoes, and olives and cook for 3 minutes.
3. Place 1/2 of the filling in each breast, place provolone on top. Fold the chicken breast over to make a pocket.
4. Sprinkle breadcrumbs over the top and bake for 40 minutes, or until internal temp reaches 160 degrees.
Nutrition facts: 1/4 of recipe
275 calories, 10 g fat (4 g saturated), 11 g carbohydrates, 3 g fiber, 34 g protein, 670 mg sodium
*To learn how to butterfly chicken breast click here
Friday, January 31, 2014
Wednesday, January 29, 2014
How to defrost frozen shrimp: It’s easy! Shrimp can be placed in a colander under cold, running water for a few minutes, until soft. It can also be pulled out the night before and defrosted in the refrigerator overnight. Once defrosted, shrimp should not be re-frozen. Take out what you know you will use for the meal or for the next day.
As far as pasta goes, portion control is key; especially for people with diabetes or those watching their weight. 1 cup of pasta doesn’t seem like a lot, but it contains 240 calories and almost 45 g of carbohydrates. Whole wheat pasta has more fiber, making it a more filling and better choice. If you have tried several brands and haven’t found one you like, consider a variety with added fiber. One of my favorites is Dreamfield’s pasta; it tastes almost like regular semolina pasta.
Pesto Shrimp with Sun-dried Tomatoes over Linguine
1.5 pound large frozen shrimp, thawed
2 Tbsp olive oil
3 garlic cloves, chopped
¼ cup prepared pesto
½ cup low sodium vegetable broth
1/3 cup white wine (optional)
½ cup chopped sun-dried tomatoes, without oil
1 pound pasta (whole grain/high fiber preferred)
1. Bring pot of water to a boil for the pasta, cook as directed. Meanwhile, heat oil in a large frying pan over medium heat. Add garlic and sauté.
2. Add shrimp, pesto, vegetable broth/wine, and sun-dried tomatoes and simmer for 5 minutes.
3. Serve shrimp and sauce over pasta and enjoy!
Nutrition Facts: 1 1/3 cups pasta w/ 4 oz shrimp and sauce
440 calories, 11 g fat (2 g saturated), 61 g carbohydrates, 10 g fiber, 27 g protein,145 mg sodium, 870 mg sodium
Wednesday, January 22, 2014
It is perfect to pack for lunches and freezes extremely well, for those busy nights when you don’t have time to cook. I try not to prepare ham too much due to the nitrate and high salt content, but when I do, I most definitely enjoy it.
Usually I let my split pea soup simmer for hours on the stovetop, but I didn’t have time this weekend to do that. Instead of putting it off another week I decided to try it in the slow cooker. After serving baked ham and mashed sweet potatoes the night before and freezing half, I had my leftover ham bone with plenty of ham still left on it for the soup. Using the ham bone and marrow gives the soup a lot more flavor than cubed ham, but if in a pinch, will work.
Dried beans, lentils, and legumes are inexpensive ingredients that go a long way! They can be featured in vegetarian meals or go alongside the meat entrée as the starch for the meal. Split peas are a great source of cholesterol-lowering fiber; in fact, 1 cup provides 16 g fiber (about 40% of daily value). One cup contains 240 calories, but is a great source of carbohydrates, protein, and minerals such as folate, potassium, and manganese.
I put the slow cooker together the night before to save me time in the morning. That way all I have to do is pull it out of the refrigerator, set it, and GO. If you prepare it ahead of time, leave the broth out until you are ready to cook it.
Slow Cooker Split Pea Soup
Makes 12 servings
4-5 hours on high or 8-10 hours on low
16 oz bag of dried split peas
1 meaty ham bone (about 1 pound)
1 yellow onion, diced
1 cup carrots, sliced
3 celery stalks, sliced
1 tsp chopped garlic
1 bay leaf
7 cups of low sodium chicken broth
Pepper, to taste
1. Place split peas in the bottom of the slow cooker. Place the meaty ham bone on top on the peas.
2. Spread the onion, carrots, and celery evenly. Add garlic, bay leaf and pepper. Pour broth on top. Do not stir.
3.Cook on low for 8-10 hours or high for 4-5 hours. Pull out the ham bone. Cut off the ham and dice or shred (depending on how tough it is). Add diced ham back to soup and serve hot.
Nutrition Facts: 1 Cup
170 calories, 1.5 g fat (0 g saturated), 26 g carbohydrate, 10 g fiber, 14 g protein, 500 mg sodium