Healthy Balance, Healthy Life

Posts Tagged ‘low fat

Hummus adds creamy garlic flavor (and protein!) to breaded chicken cutlets.

I tried this recipe from Sabra.com last night. It was such a quick and easy recipe that turned out to be awesome! It’s even boyfriend approved 😉 He was wondering what my “special sauce” was. Who knew hummus could disguise itself so deliciously well! Try this out on a day you’re not feeling too up to a complicated meal–you can whip this one up quickly and easily. Even better, stuff them the night before work so all you have to do is throw them in the pan when you get back. Almost a pre-made meal!

What you need:

  • ½ cup Sabra hummus (choose your favorite variety)
  • 4 boneless, skinless chicken breasts (5-6 ounces each, tenderloins removed)
  • 1 cup unbleached, all-purpose flour
  • 4 large eggs, egg whites only
  • 1 tablespoon water
  • 1½ cups bread crumbs, Panko are the best
  • Salt and pepper to taste
  • ⅓ cup olive oil

What you do:

  1. Place trimmed chicken breast in a large, Ziploc, plastic bag. Pound with a meat pounder or a rolling pin until ¼ inch thick. Repeat with all chicken breasts, each breast should be about 8 inches long and 6 inches wide.
  2. Lay the chicken breasts smooth side down on work surface and season with salt and pepper. Spread evenly about 2 tablespoons hummus on the chicken breasts leaving about ½ inch border all around. Roll each chicken breast and wrap each rolled breast in a sheet of aluminum foil (or plastic wrap works also). Twist the ends like a candy wrapper and chill in the refrigerator about 45 minutes.
  3. Heat oven to 400° degrees. Using 3 pie plates (or shallow dishes) pour the flour in one, lightly whisk the egg whites and water in the other and place the breadcrumbs in the other. Unwrap the chicken breasts and using tongs, roll in the flour (shake off excess), then submerge in the egg whites (let the excess drip off) and then finally place in the breadcrumbs, use your fingers to press the breadcrumbs so that they stick.
  4. Heat 1/4-cup olive oil in a large non-stick skillet until shimmering, about 4 minutes. Place the rolled chicken breasts in the oil, seam side down. Cook until golden, about 2 minutes on all sides. Put the chicken breasts (seam side down) in a baking dish and cook about 15 minutes or until thermometer registers 160 degrees. Remove from oven and let sit for 5 minutes. Using a sharp knife, slice on a bias into 4 or 5 pieces. I like to serve this dish with a side of vegetables, such as sautéed Spinach-see below, or a side of rice for a more filling meal.
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I made this tonight (with my new All-Clad saute pan!!! I looove it) and it’s definitely one of my favorite dishes. Very filling, flavorful, and full of protein and veggies! Those of you who don’t like it hot might want to omit the red pepper flakes and chili sauce but beware, it probably won’t taste as good!

Stir crazy: in progress

Tasty Thai: Success!

What You Need:

1 cup Quinoa
2 cups Chicken stock
¼ cup Low sodium soy or tamari sauce
2 tablespoons Oyster sauce
1 tablespoon Fish sauce
3 tablespoons Sweetener (I used sucanat)
3 tablespoons Peanut Oil
1 Vidalia Onion, halved and sliced into strips
1-1 ½ lbs Chicken, cubed
5 cloves Garlic, minced
¼ cup Chili sauce
2 Bell Peppers
1 cup Baby bella mushrooms, sliced
1 cup Sprouts (Any kind but soy sprouts have tons of protein)
3 Plum tomatoes, cut into eighths
1 ½ cups Fresh basil leaves (Thai is best but I used Genovese)
Ground pepper
Red pepper flakes
1 Lime (or lemon)

What You Do:

  1. Prepare quinoa (Rinse quinoa to remove bitter coating, boil the chicken stock, pour in quinoa, simmer until moisture is absorbed)
  2. In a small bowl, combine soy sauce, oyster sauce, fish sauce, and sweetener. Set aside.
  3. Heat peanut oil in a large skillet or wok over medium high heat. Add onions and chicken.
  4. When onions are fragrant, add garlic and chili sauce and stir for 1 minute.
  5. Add bell peppers, mushrooms, sprouts, tomatoes, and basil and stir-fry until soft.
  6. Turn heat down to medium and add ground pepper and red pepper flakes. Squeeze lime directly over ingredients in pan.
  7. Serve stir fry over a bed of quinoa and a few spoonfuls of sauce from the pan. Enjoy!

Question for the Foodies:

What’s your favorite grain?

Mine is quinoa. I love the texture and the fact that it’s protein packed. Mix it with veggies and you have an easy, well-rounded dinner! I just bought hard red wheat berries today so I’ll be trying those in a recipe for the first time soon. Stay tuned!

May Be of Interest:

Quinoa, my Favorite Grain!

I’ve always liked risotto, except for the rice. Which I know doesn’t really make sense since rice is pretty much the main ingredient. So you can guess how excited I was when I came upon this recipe for Shrimp and Zucchini Barley Risotto on pbfingers.com which she borrowed from health.com. Just like Julie (from Peanut Butter Fingers), I served it over a bed of steamed broccoli.

It smelled and tasted so good and was surprisingly creamy given that there was only a small amount of butter and some parmesan cheese in it. Dan and I had just one serving and we were full.

Mmmmmmm

(Makes four 1-cup servings)

What You Need:

  • 3 1/2 cups fat-free, less-sodium chicken broth
  • 1 tablespoon olive oil
  • 2 cups chopped zucchini
  • 2 cups chopped onion
  • 1 cup lightly pearled barley
  • 1/4 teaspoon salt
  • 1/2 pound medium shrimp, peeled and deveined
  • 1/2 cup grated fresh Parmesan cheese
  • 1 teaspoon butter
  • 1/8 teaspoon freshly ground black pepper

What You Do:

1. Bring broth to a simmer in a medium saucepan; keep warm.

2. Heat oil in a large non-stick skillet over medium-high heat. Add zucchini and onion; sauté 5 minutes or until tender, stirring frequently. Add barley; cook 1 minute, stirring constantly.

3. Stir in 1 cup broth; cook 5 minutes or until liquid is nearly absorbed, stirring frequently. Stir in 1/2 cup broth and salt. Add remaining broth, 1/2 cup at a time, stirring frequently until each portion of broth is absorbed before adding the next (about 25 minutes). Add shrimp; cook 4 minutes. Stir in cheese, butter, and pepper.

Nutritional Information: Calories 387, Fat 9g, Protein 26g, Carbs 52g, Fiber 10g, Cholesterol 97mg, Iron 3mg, Sodium 653mg, Calcium 200mg

World’s Healthiest Foods: Barley – WHFoods.org

7 Healthy Risotto Recipes – Health.com

Feel Like You're Cheating, but You're Not!

I just threw together the yummiest breakfast food; It tastes like pumpkin pie but you’re really being quite healthy! Steel cut oats have so much fiber in them and they are whole grains. The spices and pumpkin add antioxidants into the mix and the Splenda is calorie free. And it’s filling too. PERFECT, right?

Here’s What You Need:

  • Canned Pumpkin (Which is already cooked. I didn’t know that before researching it!)
  • Splenda or whatever sweetener you want
  • Pumpkin pie spices (I used just cinnamon and nutmeg but you could use anything you want)
  • Vanilla Extract
  • Steel Cut Oats

Here’s What You Do:

  • Cook steel cut oats according to the directions. My box said to boil 3 cups of water, add 1/4 teaspoon of salt, add 1 cup of oats, simmer and cover. Then stir occasionally for 10 (al dente) to 20 (creamy) minutes. Let sit for 2 minutes. It didn’t say to strain it but I did since there was some water left.
  • Scoop 1 cup of oats into a bowl and save the rest for later (cold oats are yummy).
  • Add 1/2 cup pumpkin, 1/4 teaspoon of vanilla extract, a packet of splenda (or two packets of regular sugar), and several shakes of spices.
  • ENJOY!!

Let me know what you think.

Of Possible Interest:

Health Benefits of Pumpkin – Suite101.com

Spices and Herbs, Unexpected Sources of Antioxidants – HealthCastle.com

Top Fresh and Dried Herbs and Spices for Antioxidants – Eating Well Magazine


Two clean cookie recipes and a raw (that means no bake!) blueberry tartlet. I can’t eat these yet (starting phase 2 of South Beach tomorrow) but man am I looking forward to it!

Chocolate Lover’s Cookies

Oatmeal Chocolate Cookies

Blueberry Tartlet

Simple and easy recipe for a simple chili! Takes about 20 minutes tops to make this and it’s chock full of veggies too. Fills you up!

Serves 6

Ingredients:

  • 1/2 lean ground beef
  • 1/2 pound ground turkey
  • 1/2 cup chopped onion
  • 1 green pepper, chopped
  • 2 8 ounce cans of tomato sauce (2 cups)
  • 1 16 ounce can of kidney beans (2 cups)
  • 1 tsp of salt
  • 1 tsp of chili powder (I like a bit more)

Preparation:

  1. In a medium saucepan, cook together onion, green pepper, and meat until it is lightly browned. Spoon off excess fat and throw away.
  2. Stir in tomato sauce ; cook over low heat for 5 minutes.
  3. Stir in kidney beans and salt. Cook until heated through.
  4. Stir in chili powder.
  5. Enjoy!

This dinner is so quick and easy to make but it tastes like you slaved away for hours!

Since cream is swapped out for olive oil, this garlic shrimp, broccoli, and fettuccine dish won’t leave you feeling sick like the usual heavy creaminess of scampi does. And I think it tastes better!

4 Servings (dinner for two people)

Ingredients

Half package Fettucine, preferably whole grain! *You can also use a quinoa-corn blend. See my comment below for the link*
1 pound Shrimp, peeled, deveined, de-tailed, and cut in half
½ cup Extra Virgin Olive Oil
¼ cup White Cooking Wine
4 cloves Garlic, minced
1 Lemon (juice of)
2-3 Garlic cloves
2 Broccoli crowns, chopped

Preparation

1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente. Drain, and transfer to a large serving bowl.

2. Preheat oven to 400 degrees. Place the olive oil and white wine in 9×13 inch glass baking dish with broccoli and place in oven.

3. Stir the shrimp, garlic, and lemon juice into the baking dish. Return dish to oven. Bake for 3 minutes.

4. Remove from the oven, and season with salt, pepper, and Romano cheese; continue baking until shrimp are opaque, about 2 minutes longer.

5. Spoon the shrimp and sauce over the linguini, and toss to coat the pasta. Serve immediately.

Ingredients

Half package

Fettucine

1 pound

Shrimp, peeled, deveined, de-tailed, and cut in half

½ cup

Extra Virgin Olive Oil

¼ cup

White Cooking Wine

4 cloves

Garlic, minced

1

Lemon (juice of)

2-3

Garlic cloves

2

Broccoli crowns, chopped


Welcome!

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I am a 22 year old social work graduate student living in beautiful Burlington, Vermont. I love do-it-yourself projects, being active, and cooking delicious, healthy food! Feel free to leave comments or email me at AlixandraWest@gmail.com. You can also anonymously ask me questions at http://www.formspring.me/HealthyBalance1 I would love to hear from you!

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