Lean Pork "Fried" Rice & Baked Veggie Egg Rolls

So, you're eating healthy, you're eating clean.  Then it hits....you want Chinese food....bad.  You KNOW how much pain your gut will be in if you give into this temptation...so make it yourself at home!!!  This requires quite a bit of prep (time wise) so, make it on a weekend when you have the time.  Or you can prepare ahead of time to make it go by quicker.  Add as many veggies as you want!! This is just the recipe I used.

Lean Pork "Fried" Rice
1lb lean pork tenderloin
2C cooked rice (I used Jasmin, use whatever you like, preferably brown - I just didn't have any) 
1/2 head Napa Cabbage, shredded
2 carrots, chopped finely
1C frozen or fresh peas
1 red bell pepper, chopped finely
1/2 red onion sliced thinly
4 green onions, chopped finely
1 zuchinni, sliced and diced finely
1 whole egg and 3 egg whites, beaten together

Dice pork tenderloin into pinkie-nail sized bites.  Place in pre-heated skillet with 1tsp olive oil and cook until no longer pink.  Push to side of skillet, add egg mixture, stir until cooked.  Mix together all veggies EXCEPT frozen peas and carrots.  Place peas and carrots in separate skillet and "fry" with cooking spray until tendercrisp (approx 5 min).  Mix peas & carrots into chopped veggie mixture.  Add garlic powder, onion salt, ground ginger, and a pinch of cayenne (can omit if you're not a fan.)  Put approx 1/8-1/4 reduced sodium soy sauce in veggie mix bowl - stir to coat.

Set aside 1/2 of veggie mixture to use for egg rolls.  Add other 1/2 of veggie mix to skillet with pork and egg.  Reduce heat to low. 

Baked Veggie Egg Rolls
 1/2 of veggie mixture from "fried" rice
Egg roll wrappers (Nasoya, can generally be found near the tofu at your local grocery.)
A little dish of water.

Preheat oven to 425*.  Spray a large cookie sheet with cooking spray.  Place egg roll wrapper down like a diamond (not like a square).  Place approx 1/4C (I just grabbed a "bunch" between my thumb and 3 fingers) veggie mix in the middle of the wrapper (you can view directions on the back of the package).  Follow rolling instructions and "seal" with a finger dab of water painted on to the remaining triangle.  Place seam side down on 'greased' cookie sheet.  Once cookie sheet is filled (leave a space in between each egg roll approx a finger width apart)  Bake at 425* for 18-20 minutes or until golden brown.

1C=a serving, and 2 egg rolls will complete the meal!  I hope you enjoy this as much as I did!

Ground Turkey & Black Bean Tacos

First word that comes to mind when you eat these?? FRESH! Holy smokes, nothing beat the heat of the hot Oklahoma summer better than these delightful soft tacos!  And they won't derail your diet - check em out - and don't blame me when you can't eat just one (or two, or three....)

Ground Turkey & Black Bean Tacos

1.25lb lean ground turkey (93% or higher)
Can of reduced sodium black beans (drained and rinsed)
Romaine Lettuce
Tomato
Cilantro
Plain Greek yogurt
12 corn tortillas
Cumin, onion salt,pepper, chili powder, garlic powder to taste

Brown ground turkey, drain, rinse, and place back in skillet.  Season with aforementioned seasonings to your taste. I just sprinkled away until I was happy with the taste/smell.

Wrap 6 corn tortillas in foil (you will have 2 packets) and place in pre-heated 250* oven for 12 minutes

Chop tomato and cilantro, combine for fresh salsa.

Heat up black beans for 30 seconds.

Assemble tacos with approx 2-3 TBSP taco meat, 1T black beans, salsa, rip up some romaine, and top with a dollop of plain Greek yogurt in lieu of sour cream and ENJOY YOUR FACE OFF!  These were stinking amazing, easy, and SUPER filling.

Serves 6 (or 3/4....depends on how hungry you are!)
276 calories/2 tacos

30-Day-Shred Challenge

Ok, so I'm taking my blog in a new direction.  A BETTER direction.  So, not only will I share awesome, delicious, healthy recipes with you (I can't let you down!) I am also sharing this as part of my fitness journey.  This will document my journey to get myself to a healthier state of mind, body, and soul.  Glad to have you following along, and I hope along the way you find even a shred of inspiration, or hope!  We're all in this together <3

30-Day-Shred Challenge Deets:
*buy Jillian Michaels 30 Day Shred DVD
*secure a set of weights (I'd recommend 2-5lbs..10lb if you're already at an intermediate fitness level)
*take measurements (shoulders, biceps, chest, waist(narrowest portion above belly button), hips, thighs, calves)
*take "BEFORE" pictures (please have something in the picture that verifies the date)
*on Saturday, July 28th, begin day 1 level 1.  We will complete this a level at a time, so we will do this EVERY DAY for 10 days. We will rest 2 days, then start back up the 2nd level, etc.etc.
*We will take measurements and photos after each level.
*After 30 days (34 technically) we will do final measurements and photos - they will be emailed to me.  The person who has had the MOST change physically and visually will win our challenge!
*Eating healthy and drinking plenty of fluid will be ESSENTIAL!
*Winner will receive a digital food scale and single serve blender with travel lid - because we all know it's 80% what you eat, 20% what you do that gets you where you need to be, and these two items are essentials everyone should have :)
*I have to receive your measurements and pics by midnight on the 28th or you will not be able to participate in the challenge
***GOOD LUCK!!!***

Oven "Fried" Chicken

This is Weight Watchers week in my house (I'm currently on Weight Watchers, and thanks to my bestie at 365 Opportunities A Year - I got a brand new WW cookbook with the new point values! YAY! (she's obviously a super friend.)  Anyways, I decided to indulge myself, without all the fat and calories!  We made oven "fried" chicken, and let me tell you: if you are craving fatty, fried, delicious fried chicken...make this.  You won't be sorry, it will saturate that craving with it's crunchy delicious goodness and you'll feel like you polished off some KFC, and you won't regret it in the morning :-)

If you are on Weight Watchers and you'd like to try out this awesome cookbook - you can buy it here: Weight Watchers New Complete Cookbook on Amazon.com


Oven "Fried" Chicken
2lbs chicken pieces (I used 2 breasts cut in half (4 pieces total), 3 thighs, 2 legs (REMOVE SKIN!!)
1/2 C Fat Free buttermilk (or make your own with 1/2C fat free milk and 1 TBSP white vinegar)
1/2C crushed corn flakes
3 TBSP all-purpose flour
salt, pepper, garlic, paprika to taste
2 TBSP canola or olive oil

Pre-heat oven to 400* Pour buttermilk in  small bowl.  Mix dry ingredients together and lay out on wax paper or large cutting board or plate.  Dunk chicken pieces in buttermilk, dredge through cornflake mixture.  Place on cookie sheet sprayed with cooking spray.  Drizzle with oil.
Cook for 30 minutes, turn chicken.  Cook for an additional 5-10 minutes or when juices run clear when chicken is cut.

Enjoy your heart out.  I added some more paprika because it seems like it's just such a wonderful staple to the dish.  I served this with french cut green beans with diced onion and about 1oz diced ham.  Uhhhhhhhhhh-mazing!  Enjoy y'all!
Weight Watchers Point Value per piece of "fried" chicken is : 5 points

Crock-Pot Chicken Wings

Wow...fall off the bone, melt in your mouth GOODNESS going on right here!!!  This is easy...ridiculously easy...and the best part was - you lift up the lid to your crock pot, and *gasp* it smelled JUST LIKE a national unnamed buffalo wing joint! Agh, they were just heavenly, and the entire piece of meat just fell right off the bone into your mouth. Give these a try as an appetizer, or as a meal!

**1 bag of frozen chicken drummies (you can use drummies and wings too, I'm just partial to drummies) thawed, skin removed.

Once skin is removed place on baking sheet and broil for 10 minutes on each side or until golden brown. (approx 20 minutes total)

In crock pot: mix the following:

1C honey (buy local if you can!!)
1/3C reduced sodium soy sauce
1/3C Frank's red hot sauce, or your hot sauce of choice
1/2C ketchup
garlic powder
paprika
pepper
1TBSP Extra Virgin Olive Oil
(I just started throwing in random spices at this point.  I'm pretty sure some applewood maple seasoning made it's way in there too.)

Once broiled wings are nice and golden brown, place in crock pot and stir to coat with sauce. 
Cook on low for 3-4 hours.
Enjoy with some nice baked sweet potato fries! nom, nom, nom, nom, nom!

Chicken Parmesan

Please refer to post "Cook Along!!" to see ingredients list for this dish.

Preheat oven to 400* Coat large cookie sheet/baking sheet with cooking spray.
Heat 2tsp olive oil in skillet over med. heat.
Add onions/bell peppers/garlic and sautee until veggies get soft.

Add 1tsp oregano and cook 30 seconds.
Add tomatoes and tomato paste. Bring to a simmer.  Reduce heat to low, partially cover and cook 20-30 min.

Combine panko, parmesan, remaining tsp of oregano, thyme, salt and black pepper in a shallow dish.  Mix with fork.
Brush both sides of chicken breasts with dijon mustard.  Coat both sides with panko mixture, and place on baking sheet.

Bake for 20 minutes or until juices run clear.
Boil 8oz uncooked pasta until done to your taste.
Top each chicken breast with two to three TBSP of tomato sauce and 2TBSP mozzarella cheese. Return chicken to oven and bake 10 more minutes until cheese is melted and bubbly, and crust is golden brown.
Arrange pasta on serving plate and top with remaining tomato sauce.  Serve chicken with pasta on the side, garnishing with basil.

 I can't wait to hear your reviews and see your pictures of this delicious meal!!!
-Recipe courtesy of the Best of Clean Eating cookbook.-

Cobb Salad

A bit of an update.  I've now lost 17.2lbs since January!! Kicking butt and taking names.  I've been on a bit of a salad kick lately, so I decided to whip up this tasty - ohsoawesomeforyou - Cobb salad.  I also passed on the blue cheese and made up a balsamic vinaigrette to drizzle on top of it - YUM SAUCE!!!

Cobb Salad w/Chicken
1 chicken breast (cooked in skillet w/cooking spray, chopped into 1"squares and set aside)
head of lettuce (I chose red leaf lettuce, but feel free to use green leaf or romaine)
1 avocado peeled, seeded, and chopped into squares
1 large tomato chopped
3 carrots grated
1 cucumber grated or chopped
6 eggs hardboiled - yolks removed
1/4C low-fat feta cheese per serving (I set this aside because my husband doesn't like feta...he's a wierd-o, I know.)

Assembling the salad is self explanatory.  This is what mine looked like before I added egg whites and chicken:

Now, to make vinaigrette:
2tsp extra virgin olive oil
1tsp honey
1tsp Dijon mustard
3TBSP balsamic vinaigrette
1 clove garlic minced
whisk together, drizzle over salad once on plate (this serves approx 4)

Add the chicken, add the egg whites - VOILA!  I had to hold myself back from using my fork as a shovel. No lie.

Cook Along!!!

Per a good friends suggestion, I am hosting a "cook along."  This is where anyone who wants to participate, cooks the same meal with me, on the same night.  We all take pictures of our final product, and we discuss the dish...ways to improve it, things we'd do differently, etc.  I am SO EXCITED about this - I really hope you''ll be just as excited, and join me on this.  I'll be posting everyone's comments and pictures, so we can compare and contrast.

Now for the good part.....the meal is coming from my Clean Eating cookbook - it's Chicken Parmesan with Pasta.  Please see recipe below - go to the grocery store if you need to - "Cook Along" will be Tuesday night March 20th!

Chicken Parmesan with Pasta
cooking spray
2tsp olive oil
1/2C diced onion (I prefer yellow, but use whatever you like best)
1 green bell pepper, seeded and diced
2-3 cloves of garlic, minced (or 4-5 if you're a garlic lover like I am!)
2tsp dried oregano
1 28 jar of crushed tomatoes (organic if you can find it!)
1Tbsp organic tomato paste
1/2 C whole-wheat panko bread crumbs (you can make your own whole wheat bread crumbs from toasted bread put in a food processor)
1Tbsp grated reduced-fat parmesan cheese
1/2tsp dried thyme
1/4tsp sea salt
1/4 tsp black pepper
4 (4oz) boneless, skinless chicken breasts, pounded to 1" thickness
1Tbsp dijon mustard
1/2 shredded part-skim mozzarella cheese
8oz cooked whole wheat penne pasta (8oz is the dry weight, but please cook the pasta :)  )
1/4C chopped fresh basil

Many of these things will probably be pantry staples.  If you can't afford to go buy some of this stuff, make due the best you can with what you have.  I don't want anyone breaking their bank over this!  Can't wait to talk to you all Tuesday morning when I'll post the recipe!

Flank Steak Pinwheels and Cauliflower "pops"

No no, it's not what you're thinking.  I didn't have cauliflower lolly-pops, or Popsicle, or anything of the equivalent.  It's roasted cauliflower, and you roast it to the point it gets crispy, and brown. And THEN!! you season it with salt and pepper...and it's the most amazing thing.  I nearly ate half the batch waiting on my pinwheels to cook...I'm not lying.
The steak pinwheels are absolutely wonderful.  I prefer my steak medium, hence why you can still see pink.  I recommend cooking for longer than my recommended time in the event you do not like your steak cooked to this level of done-ness.
Enjoy, this meal is hard to not just wolf down.  I had to pace myself....now I want more...

Flank Steak Pinwheels
1.5lbs lean flank steak - pound out to 3/8" thickness....the thinner the better here actually.  Beat that puppy as thin as you can. I failed on getting this as thin as I wanted. I'll be better prepared next time.
5oz frozen chopped spinach - thawed, drained.
1/4C fat free sour cream
1/4C reduced fat Parmesan cheese

After thinning out steak, mix together remaining 3 ingredients.  (I added onion powder and dried chopped onion) spread on steak.  Roll steak up, and secure with toothpicks.
Broil for 10 minutes on each side. (My broiler was set to 500* because I'm a weenie and afraid of setting my oven on fire...but this explains why it was on the broiler so long)

Cut into 8 servings.  ENJOY!

Cauliflower Pops
I totally snagged this recipe on Pinterest from: DelightedMama  Her instructions are impeccable - and the recipe itself is such a super low-carb alternative, and a GREAT way to sneak in servings of veggies on unsuspecting kiddos!! They do bear a strong resemblance to the taste of french fries (yes, I ate mine with ketcup.)

This was probably one of my favorite meals by far - and not to mention - since Jan. 1st, I have now lost 15lbs!!  YAY!  Healthy eating is the bomb!

Beef Stroganoff

I have started trying to cook recipes with as few ingredients in them as possible.  Mainly to see how it pans out on my budget.  Tonight's dish was a beef stroganoff paired with a simple garden salad.  Make sure you get the right kind of meat.  Lean round steak cooks up nice and tender, and you won't be stuck chewing forever....the cut makes ALL the difference!!

Beef Stroganoff
1.5lb lean round steak cut into strips (4"long)
1C fat free sour cream
1 package Lipton Onion Soup Mix (the one with the roasted potatoes on the front of the package)
1 package of fresh mushrooms, rinsed, dried.

Brown steak strips in skillet - keep skillet covered to retain all juices.
Once steak is browned, add onion soup mix and mushrooms, stir, and continue cooking for about 10 minutes or until mushrooms are tender.
Add 1 C sour cream, stir and reduce heat to lowest setting.
Serve over whole wheat egg noodles (1C=1serving) - the stroganoff itself makes 6 servings.  Garnish with freshly chopped green onion.

BBQ Biscuit Cups

These are another comfort food classic in my book.  Paired with some sweet potato fries (I prefer the spicy ones, but Alexia makes some great options including waffle cut - and best of all, they are baked - not fried!)
I could have made these healthier than they already are, but I was running on limited resources, so I made the best of what I had and they turned out GREAT!

BBQ Biscuit Cups
2 cans of refrigerated buttermilk biscuits (the cheap 4 pack in the biscuit section)
1lb extra lean ground beef (I used 96%)
1/2-3/4C light BBQ sauce (Kraft makes a good sauce)
5oz reduced fat or fat free cheese. (for this batch I used 2% Velveeta)
typical favorite seasoning (pepper, garlic powder, etc.)

Press biscuits into UNGREASED muffin tin (regular cupcake size)  Press up the side walls of the muffin tin to form a "cup"
Brown ground beef, drain.  Mix in BBQ sauce and seasonings.  Divide evenly amongst the 12 biscuit cups.
Sprinkle with cheese.  Bake according to biscuit instructions. (mine were 400* for 8 min)
Voila! it's just that easy!

Broiled Dijon Porkchops

I am LOVING eating clean!!  I have lost 13lbs since the beginning of the year, and honestly, it's 100% due to changing my eating habits!!  I haven't felt bloated ONCE.  I haven't felt "uggghh" after eating ONCE.  This has been an incredible decision, and we are all benefiting from it!  My husbands pants are too big for him, and my son is just as healthy as can be (he eats what we eat.)  So, make these, and enjoy!

Broiled Dijon Porkchops
5- 4oz pork tenderloin chops (minimal fat, trim if necessary)
3 Tbsp dijon mustard
1 tsp dried thyme
pepper to taste

Place pork chops on cookie sheet.  Brush with half of dijon mustard.  Sprinkle with half of thyme and season with pepper to taste.  Broil approx 6in from broiler for 10 min.
Flip porkchops, brush with remaining mustard and dust with remaining seasoning.
Broil for another 10 minutes. Remove, enjoy.

Red Rice

Red Rice is "oh so nice!"  This was a super easy crock pot meal and is WAY low in calories - I was amazed, especially for the hearty 1C serving size.  This is an awesome meal on a chilly, windy evening.  You can make it as "peppy" as you'd like.

Red Rice
5 pieces turkey bacon
1C diced ham
2 15-16oz cans of no salt added diced tomatoes
1C long grain brown rice
1 onion, diced
dried oregano
dried parsley
garlic powder
salt & pepper to taste
hot sauce to taste

brown turkey bacon in skillet, set aside.
cook onion until translucent in same skillet (it has some remnants of the bacon (I had no grease) but it still added a super yummy flavor to the onion!)
crumble bacon - add bacon, onion, ham, tomatoes and rice to slow cooker.
add seasonings, stir.  Cook on low for 6-8 hrs.
NOW - **IMPORTANT** I had to add a cup of water around 4 hours into cooking because my rice was starting to stick and it needed more moisture.  Mine cooked in about 5 hours....with an additional cup - so keep an eye on it - and if you are going to be gone all day while it's cooking, I'd add 2 C of water just to be safe and set your crock pot to turn to "warm" setting after 5 hours.  Enjoy!

Chinese Chicken Salad

This salad was AWESOME!  It is sweet, it's tangy, it's spicy - it's an awesome combo and SUPER low calorie thanks to no oil in the dressing - I can't recommend this salad enough.  It's really filling too - but I had two bowls because it was SO SO good!

Speaking of awesome food - I have managed to cook a new meal nearly every night this entire year so far (spare the nights I was out of town.)  It has been an incredible experience so far, and I have managed to lose over 11lbs in the past 5 weeks!!  Eating healthy has been one of the best decisions we have made, and I don't see us ever looking back.  As long as I have cookbooks, and as long as I find meals we haven't cooked before - I will keep on cookin'!

Chinese Chicken Salad
Marinade
3 cloves of minced garlic
3 TBSP reduced sodium soy sauce 
2 TBSP honey
1TBSP fresh ginger, grated
1/2 tsp or less of dried red pepper flakes (+/- depending on how spicy you like your meal.  We added 1tsp and it was quite spicy)
2lbs boneless skinless chicken breast (you could probably lower this amt, it seemed to have a lot of chicken in it)
Combine all ingredients.  Place chicken breasts in crock pot and cover with marinade.  Cook on high for 3-4 hrs, or low for 6hrs (or as always, until internal temp. indicates it's "done")
Dressing
1/2C Rice wine vinegar
1 clove garlic, minced
1tsp fresh ginger, grated
1TBSP honey
Combine all ingredients and set aside or chill.  You will use this right before serving.
Salad
 I used one large bag of "hearts of romaine"
2 carrots julienned
1/4C cilantro, chopped
Can of "La Choy" brand rice noodles

Once chicken is cooked and "done"- remove from marinade and either shred or cut into bite sized pieces.
Add chicken, cilantro, carrots, and rice noodles to lettuce in large bowl, mix together.  Drizzle dressing over top of salad right before serving.
Next time I get around to making this, I'll add some mandarin oranges, drained for an added oomph of flavor!
prep time: 10 minutes
cook time: 4 hours, but it's crock pot, so it's not like you're really "cooking:"

Shredded Pork Tenderloin Pockets

Tonight was not planned.  I was out of town for a few days - and this weeks meal plan went out the window.  I did however throw this together with a handful of ingredients, and about 40 minutes total - and it was fantastic! 

Shredded Pork Tenderloin Pockets
1 pork tenderloin (you know, the long kind in the meat dept at the grocery?) pick your favorite flavor - but preferably something that goes with BBQ
8 whole wheat dinner rolls (think "sliders")
1/2C favorite BBQ sauce (I use the reduced sugar type)
1/3C apple cider vinegar

Bake or Braise pork tenderloin according to package instructions (generally 30-40 min or until internal temp has reached "done-ness")...and again, I braised so trap as much fluid in there as possible.
Take tenderloin out and place on cutting board, shred.
Add 1/2C BBQ sauce and 1/3C apple cider vinegar to drippings in skillet.  Add shredded pork, stir to fully coat, and let simmer for 5 minutes or until hot.
Cut dinner rolls in half and squish them so they "hollow out"
Fill with shredded pork and serve with your choice of sides!

Sausage Frittata

Had a great "breakfast for dinner" night!  We had a turkey sausage frittata with fat-free blueberry muffins from Krusteaz (you can find them at your local grocer.)  Easy, delicious, and under 200 calories per serving!

Sausage Frittata
turkey breakfast sausage (I grabbed the tube from Wal-Mart)
3oz shredded reduced fat cheddar
6 egg whites
2 eggs
1/2C light ricotta cheese
1.5C broccoli florets (you can use froze, but I'd recommend fresh)
1 bunch of green onions chopped
1/2 green bell pepper diced

in 9-10in skillet, spray generously with non-stick spray
cook turkey sausage, broccoli, onions & green pepper until sausage is no longer pink.

In a separate bowl, whisk ricotta, egg and egg whites until very few lumps are left.
Once sausage is cooked, pour egg mixture over the top (you may have to spread). Cover, and cook for approx. 7 minutes or until mixture begins to set.
Sprinkle cheddar and cover for another 2 mintues to melt cheese.
Once egg has set, slide frittata out of skillet, cut into 6 servings and enjoy!

Cobb Salad Style Sandwiches

There were so many flavors exploding in my mouth with every single bite, this was probably one of the most enjoyable dishes I've had so far this year!

Cobb Salad Style Sandwiches
2 chicken breasts (boneless, skinless) cut in half horizontally
2 slices of low-sodium deli ham
1 tomato sliced thinly
1/2 avocado sliced
red-leaf or romaine lettuce leaves (only need 2)
whole grain bread (I used the whole grain sandwich thins by Orrowheat)
fat-free mayo & dijon mustard mixed together

Cook chicken breasts in skillet with olive oil spray until there is no more pink in the center (when they're done)  Remove chicken from skillet and add two slices of ham, cook until they start to lightly brown.
toast bread
Layer as follows:
toasted piece of bread
1tsp mayo/dijon mustard mix
lettuce
tomatoe
ham
chicken
avocado
toasted bread

ENJOY - there seriously is just SO MUCH FLAVOR packed in this little sandwich!  I chose to serve mine with a tomato mozzarella salad tossed in basil and balsamic.

Simplicity - thy name is Roasted Turkey Tenderloin & Roasted Cabbage

Yum, Yum, YUM!  This was yet another simple and completely filling "comfort" food.  It was a bit more time consuming, but not in prep time, in baking time.

 Roasted Turkey and Roasted Cabbage
1 turkey tenderloin (I chose rotisserie)
1 head of green cabbage
olive oil

Preheat over to 325*
Place turkey tenderloin in foil lined baking dish (I used 8x8)
add whatever herbs your heart desires

Bake uncovered for 50-60 minutes or until meat thermometer reads 165*

Crank up the heat to 400*
Lightly brush (or spray) a cookie sheet (with a lip) with olive oil or olive oil spray
cut off butt of cabbage, slice cabbage into 1" circles
arrange on cookie sheet
lightly brush tops with olive oil
sprinkle with sea salt & pepper (I used spicy sea salt, pepper, garlic powder)

Bake for 40 minutes or until cabbage has turned a light brown and is tender.

ENJOYYYYY!

Roasted Salmon & Steamed Asparagus

This was clean, it was simple, it was amazing.  This follows the "Clean Eating" principles, which means no processed food - just FRESH FRESH FRESH!

Roasted Salmon
4 6oz salmon filets
sea salt, pepper, thyme, dill, parsley, chives
green onion, chopped
olive oil

Preheat oven to 450*
place salmon on baking tray or dish
brush with olive oil
sprinkle with sea salt and pepper, top generously with green onions, squeeze juice of 1/2 lemon on top
Bake for about 10 minutes (I wound up having to cook mine for about 12 minutes)

Sprinkle generously remaining herbs - serve hot.  I chose to serve mine with tender crisp asparagus - sprinkled with the remaining half of lemon juice.

Turkey Waldorf Salad - Lunch.Dinner.Whenever!

This.was.amazing.  I really enjoyed this, and would recommend it for lunch, or for dinner.  This even makes an easy lunch to take to work with you if you're so inclined (just make sure you pack bread separately - or even better - take a few romaine lettuce leaves for a low-carb lettuce wrap!)

Turkey Waldorf Salad
1.5lb extra lean turkey breast (I used the turkey breast cutlets)
4 celery stalks, chopped
1C red apple, peeled and cored, chopped
1 bunch of green onions chopped
1/2C chopped walnuts
1C grapes, quartered
1C fat free mayo, or yogurt cheese
bunch of romaine lettuce for "wraps" (they actually turn out more like tacos, haha.

cook cutlets until done (no pink), let cool, chop into small chunks (think approx the size of your thumbnail)
combine all ingredients and stir until coated
Serving size 1C (don't overstuff your cup, or the servings will not work out to 6)
6 servings

Poached Bay Scallops

This was  quick, easy, and super light dinner!  I served this over brown rice, and combined them with a steamed cauliflower/broccoli/carrot vegetable blend.  The smells, and the tastes made me pine for a day on the east coast with a nice glass of Riesling!

Poached Bay Scallops
1/4c dry white wine or lemon juice
1T minced shallots or scallions (white part only)
1lb bay scallops

Over medium heat in large skillet combine liquid and scallops.  Cook for approx 3 minutes and add scallops.  Bring to a boil, reduce heat to low and cook 4-5 minutes or until scallops are tender and loop opaque.  Drain.
Serve with whatever you decide to serve it with and enjoy.

 

Skillet Meatloaf

Ok, we all live and learn right?  Tonight was the first night I had a recipe not go as I had planned.  The good news is, it's a simple fix that I get to share with you, so you don't have to go through the same "ACK!" moment that I did....you're welcome :-)  Without further adeux, I give you....

Skillet Meatloaf
2oz reduced fat (or fat-free) shredded cheddar cheese (I bought a block and shredded my own)
1 medium sweet potato peeled & shredded
1 small onion chopped
1C reduced sodium tomato sauce
2lbs extra lean ground beef or 99% FF ground turkey
1/2C egg substitute
salt & pepper & all your other favorite "go to " seasonings (I prefer onion powder, garlic powder and a generic no-salt "table blend" seasoning)

Mix together meat, shredded potato, onion, 1/2C tomato sauce, 1/2C egg substitute, and seasonings.
Pat down into a 10inch skillet (that has a lid)
Cook on medium heat for 35 min. or until meat thermometer reads 170* (well done)
Remove lid and add shredded cheese.  Let cook another 5 minutes to melt cheese.
***Before serving: DRAIN fat from skillet!!  If you are able to remove meatloaf from skillet do so, and serve on a platter, cut into 8 servings and enjoy!  I paired this with a mashed sweet potato (a nice alternative to regular mashed potatoes.)

Week 1 Grocery List

This week was full of delicious, amazing new foods. And you know what the best part is?  I never had that bloated "oh my gosh I'm SO FULL" feeling.  I felt content.  I didn't feel bad after a meal one single time.  I LOVE having that feeling, knowing I didn't overeat, and I didn't load my body up with high-sodium, high-calorie, high-fat food!  My body certainly thanked me for it! I was down 5.8lbs on the scale this morning!  Drinking plenty of water, being more active (wearing my pedometer again) and being aware of what I'm putting in my body for fuel has made quite the initial impact!!  With that being said, if you'd like to try this weeks recipes, listed below is the grocery list you'll need to take to the store with you to accomplish it! (Please keep in mind, this is only for the main dish, any side dishes you prepare with this are not included in this grocery list)

8oz top sirloin steak
8oz cod fillet (please buy fresh if you have access, if not frozen will do just fine)
6 chicken breasts
8oz salmon fillet (fresh or frozen)
1 bag of 40-55 medium shrimp (cooked)
4 pork tenderloin chops
egg substitute (one container of egg beaters or generic equiv. will do fine)
16oz diced ham
1 "bunch" of green onion
1 green pepper
1 red bell pepper
2 medium russet potatoes
1 medium sweet potato
2 medium vidalia onion
1 small bunch of fresh Italian parsley (or regular parsley if your grocery doesn't stock the Italian version)
bag of carrots
2 bags of spinach
bag of lemons (these are always handy to have around, I buy them every week!)
craisins (you can use any of the "flavored" varieties as well)
1 container of mushrooms (I used sliced)
2 cans of chicken broth (buy reduced sodium)
2 slices of deli-swiss cheese
low-fat ricotta cheese
small bag of shredded low-fat mozzarella cheese (or I recommend a very small block to shred yourself)
Small block of 2% reduced fat cheddar (or lower if you can find it)
can of navy  beans
1 box of cornbread mix
8 small whole grain tortillas (small means fajita sized, nothing bigger!)
2  small cans of tomato sauce
1 can of diced tomatoes

Pantry Staples
These are things I already had in my pantry - and you might too!! If not, please include them in the grocery list:
Paprika
Steak Sauce 
Olive oil
salt & pepper
minced garlic
garlic powder/salt
NoSalt - or other salt-free seasoning alternative such as Mrs. Dash 
Rosemary
Nutmeg
Balsamic vinegar
Fiber One original cereal - this makes a fantastic "breading" substitute
Bay leaf
BBQ sauce
dried minced onions


Please let me know if you've made any of my recipes listed this past week - I'd love to hear about your experience with the dishes - I sure hope you had as much fun in the kitchen, and in your mouth!

Ole! Clean Eating Chicken, Spinach & Ricotta Quesadillas

This posting is from a fellow blogger, mommy, meal-planner and friend - Katie Statler who is writing her own healthy eating blog at 365 Opportunities a Year .  Please take a moment to go check out her blog, follow her! She's got GREAT recipes, and we bounce ideas off each other all the time.

Chicken, Spinach & Ricotta Quesadillas (Clean Eating)

8 oz boneless, skinless chicken breast

2.5 tsp olive oil

sea salt & fresh pepper

1 medium onion, finely chopped

1 medium red bell pepper, diced

1 bag spinach (6 to 8oz)

3/4 cup low-fat ricotta cheese

1/2 cup navy beans, drained and rinsed

3/4 cup shredded low fat mozzarella cheese

1/4 cup fresh herbs (flat leaf parsley and rosemary) -- I actually used dried, a pinch of each

Juice of 1/2 lemon -- again, I used the pampered chef juicer, TOTALLY worth the money!

pinch of nutmeg

8 small whole grain tortillas

Preheat oven to 350

Lightly coat chicken with half teaspoon olive oil. Season with salt and pepper. Place chicken on parchment-lined baking sheet and roast 20 minutes, or until fully cooked. Remove from oven and let cool.

Meanwhile, heat 1 tsp oil in large saute pan. When oil is hot, add onion and red pepper, stirring frequently until softened - 2 to 3 minutes. Add spinach to pan and stir to combine, until spinach is slightly wilted. Remove mixture from pan, and pour into paper towel lined bowl, set aside and allow to cool.

In large bowl, combine ricotta and beans, mashing beans slightly. Add mozzarella cheese, herbs, lemon juice and nutmeg. Season with salt and pepper. Stir well to combine.

When chicken is cool enough to handle, dice into half inch pieces, and add to cheese mixture. Then add spinach into cheese/chicken mixture.
Lay out tortillas and scoop about 1/3 cup mixture into one side of tortilla. Fold over, pressing slightly. Bake 10 minutes at 350, until heated through.

In Katie's words "The quesadillas were AMAZING! AMAZING! AMAZING! Seriously, make them. You won't be disappointed. They were the perfect dinner to eat while watching the wildcard playoff games! :)"  On that note, I will be eating these at the end of the month when I have 3 free-days I haven't planned a meal for - you can count on that!

Potato Ham Skillet

Ok, this has to be one of my favorite recipes not only this week, but that I've ever tried! I was amazed at home much the flavors just POPPED in your mouth.  Delicious enough to be enjoyed for breakfast, or dinner.  We chose to eat this as is, as it is pretty filling.  You COULD pair it with some delicious whole grain toast and sugar-free jam/jelly, or perhaps a small bowl of fresh fruit!
I can already tell a difference in how I feel this week now that I've been focusing on what I'm putting into my body, and every day has been a very conscious effort towards my diet.  I can't wait to see what the scale says tomorrow!  I should also mention that I'm drinking 100oz of water a day (or more), and eating 4-6 small meals throughout the day to keep my metabolism going strong.  I've started working out again, and wearing a pedometer - so this healthy cooking adventure is just a key piece in the big puzzle.

Potato Ham Skillet
2 medium russet (or any) potato
1 medium sweet potato (this is CRUCIAL to this recipe's flavor index!)
7 green onions chopped
1/2 vidalia onion chopped
1T butter (I use the kind made with olive oil)
1/2C reduced fat or fat-free shredded cheese
1.5C diced ham (they sell these in little packages at the grocery in the deli meat section)
1C egg substitute
salt, pepper & garlic powder to taste

Peel 3 potatoes and slice thinly (this is key, if they are too thick, they won't cook enough in the time allotted)
Chop all onions, shred cheese if you didn't already buy shredded
Melt butter in 10in skillet over medium heat
Layer HALF of potatoes, ham and onions. Add salt, pepper, garlic.  Repeat layers including dry seasoning.
Cover and let cook for 10 minutes.
Pour egg substitute over potato/ham/onions and recover, cook for 3 minutes or until eggs have started to set.
sprinkle cheese over the top, cover and cook an additional 3 minutes or until eggs have fully set.
Let cool for about 5-10 minutes, cut into 6 servings, and EN-JOY!
prep time: 15 minutes
cook time: 17 minutes
I'd love to know what YOU think of this dish after you enjoy it as well!

Southwest Summer Pork Chops

I could easily picture myself sitting on a patio under the stars dining on the fresh, light, and a hint of spicy dish!  I paired it with a fresh and crispy side salad and fat-free ranch dressing - my palate is wishing for the warm months of summer already!
Southwest Summer PorkChops
1lb boneless center cut pork tenderloin chops
1/4C BBQ sauce (I use a reduced sugar version)
entire lemon's worth of juice (approx 3-4TBSP)
4 tsp chopped dried onions
2tsp dried cumin
1tsp cornstarch
1 tsp chili powder
1t garlic powder
1/2t dried oregano
1/2t paprika
1/4t cayenne pepper

Mix all dry seasonings together, rub on both sides of chops.  In large ziplock back, mix BBQ sauce and lemon juice. Add pork chops.  Let marinate for 1-2 hours in the fridge.  (I did not remember to do this and they still turned out great!) Discard marinade, and here you can either grill them, or bake them at 350* for 25 minutes or until internal temp reaches 160*. Enjoy y'all!
Prep time: 10 minutes
Cook time: 25 minutes

È squisito! Chicken Marsala

Viva Italiano! Chicken Marsala was on the menu today - I felt exquisite eating it, it was delicious, and it was restaurant quality! It was a snap to prepare, and actually BAKES for the most part, so the actual cooking process wasn't very involved, so that left plenty of time for easy clean-up.

Chicken Marsala
20oz worth of chicken breasts - tenderize to 1/2" thickness
1C fat-free italian dressing
1lb sliced mushrooms
3T fresh chopped parsley
1C Marsala cooking wine
2T olive oil
1 clove of minced garlic
2T flour
paprika, garlic powder, No-salt & pepper (add as much of each as you'd like, this coats the chicken)

Tenderize chicken breasts to 1/2" thickness (I did this by putting chicken in a gallon ziplock and beating the feathers off of it with a rolling pin...great stress relief!)
add 1 C italian dressing and let marinate for 8 hours or overnight
When it comes time to cook:
take chicken out of ziplock with marinade, place on plate
sprinkle both sides of chicken with flour and seasoning mixture
place in pre-heated skillet with 2T olive oil, cook for 3 min or until browned on both sides.
remove chicken from skillet.  Add Marsala wine & scrape bottom of skillet to get up any "tasties" that were stuck to the bottom.
bring to a boil, boil for 3 minutes. drain into a separate bowl, add mushrooms to remaining oil in skillet and sautee until they get soft.  Combine sauce with mushrooms, heat until warm.
Place chicken in an 8x8 baking dish and pour sauce/mushroom mixture over the top.  Sprinkle 3T fresh chopped parsley and bake at 350* for 20 minutes or until juices in chicken run clear.
prep time: 15 minutes
cook time: 20-30 min.

I chose to serve this with steamed broccoli with fresh lemon juice squeezed on top - it was a perfect complement! I don't have any pictures as this was whisked away to my husband at work, and by the time it occurred to me to try and snap a picture, we had all devoured our food - there were no leftovers - I'll take that as a compliment to the chef!

Ahoy! Seafood Soup!

Seafood soup...the name nearly intimidated me right off the bat, but I told myself "this is about trying NEW things, new recipes, what's the worst that can happen?"  It turned out AMAZING, and is going to be a comfort-food go-to in the future.

Seafood Soup
1 onion chopped
1 green pepper chopped
2 carrots coined
1 garlic clove minced
1 15oz can of tomato sauce
1 can diced tomatoes
3/4C white wine
2C chicken broth (I used sodium free organic)
1 bay leaf
1/2t dried oregano
1/4t dried basil
1/4t pepper
1/2t No-Salt
3T minced fresh italian parsley
2 4oz salmon fillets cut into small chunks
1 bag of medium shrimp (cooked or raw, de-veined, just take the tails off of them)

Sautee onion, green pepper and parsley in stock pot with 2T extra virgin olive oil.  Once onion and green pepper start to get tender, add garlic and carrots.  Sautee for 3 minutes.
Add tomato sauce, diced tomatoes, white wine, chicken broth and all seasonings.  Bring to a boil.
Reduce heat to simmer, cover - cook for 30 minutes stirring occasionally.
Add salmon & shrimp, cover and cook an additional 15 minutes or until fish is fully cooked (stir occasionally)

I served this with a cornbread made in a cake pan.  GREAT for a cold winter night.

Oven "Fried" - say what?

How many of you know you can "fry" things in the oven?  That's right! You can give some of your favorite foods a "fried" flavor by simply baking them - it's awesome!  This time I decided to make oven "fried" fish nuggets.  I chose to serve this over a bed of fresh organic spinach with cherry craisins, torn up half slice of Swiss cheese (leftover from the balsamic steak recipe) and a homemade lemon vinaigrette.  The flavors just POPPED in this dish, and it was just a real delight to eat.

Oven "Fried" fish nuggets With Spinach Salad
4 3-4oz cod fillets thawed and cut into 2" chunks
2C fiber one original cereal ground up finely
3T low-fat Parmesan cheese
1/2t No-Salt
1/4t pepper
garlic, and any other seasonings you really like (I added garlic powder, and onion powder and Mrs. Dash table blend)
Butter Flavored cooking spray

In shallow bowl or pie pan, combine ground cereal, Parmesan cheese, and seasonings. Line a cookie sheet with foil and spray with non-stick cooking spray as well.
Spray each individual chunk of fish with cooking spray, dredge through dry topping to coat evenly, place on cookie sheet.
Bake in pre-heated 375* oven for 15-20 minutes until fish flakes easily with fork.

Salad
As much fresh spinach as you desire
1/2C per serving cherry craisins
1/2 slice per service swiss cheese, torn into tiny pieces
Vinegarette
 1/3C extra virgin olive oil
2T fat free or light mayo
1.5 lemons juiced (approx 1/4C juice) or 1/4C white wine vinegar
1 clove garlic, crushed
pepper (to taste)
(blend all ingredients in a shaker and drizzle over salad)

This was all so wonderful especially with some fresh lemon squeezed over the top - great, refreshing and best of all, HEALTHY!

Balsamic Steak

My first episode into healthy cooking started New Years day.  I decided Balsamic Steak sounded delicious, and I'd never had balsamic anything - so it seemed like a nice adventurous way to start things off. I decided to pair this with a baked Russet potato with fat free sour cream, some NoSalt & pepper.
(please be aware, all measurements are approximate...I don't really use measuring spoons/cups)
Balsamic Steak
2 T balsamic vinegar
2 t steak sauce (I used A1)
(2) 8oz boneless top sirloin steaks  (sirloin is a good lean cut that requires little to no fat trimming)
1 slice of deli-swiss cheese cut in half

In a small bowl, combine balsamic vinegar and steak sauce.  Rub steak down with coarsely ground pepper.  I then decided to tenderize my steak, and place it in a tupperware container with the vinegar/steak sauce mix and let it marinate all day.  If you're in a pinch, it will be fine without marinating. If you marinate, make another batch of vinegar/steak sauce to drizzle over steak while it's cooking.
When it's time to cook the steak:
Turn on broiler - place steak on broiler pan and drizzle mixture over steak.
Broil for 7 minutes
Turn steak over, drizzle more sauce
Broil another 5-7 minutes depending on your desired doneness.  Mine broiled for another 5 for a lovely medium. (Medium rare 145*, medium 160*, well done 170*)
Take steak out, add half slice of swiss cheese to each piece of steak, stick back in oven and broil for 1 minute to melt cheese.

You choose how to serve this. You can cut it in slices, you can cut each steak in half for the perfectly sized portion!