One Whole Chicken, Three Dinners

Last Thursday, I stayed home from work sick with a fever and a terrible cold. I dropped the baby off at daycare for a few hours so I could sleep and went to Costco to pick up a few essentials. I picked up a whole Rotisserie chicken for $5 which is a great price because not only is it already cooked, but it's also growth hormone free chicken.

Meal 1: Veggie, Chicken and Brown Rice Soup - 6 servings
That night because I wasn't feeling good, I used the chicken thigh and drumstick meat to put in soup.

I started with chopping and sauteing veggies that I had on-hand in produce box: onions, celery, carrots, garlic, zucchini, and kale (here's my easy tip on cleaning leafy greens and lettuce). I added a quart of chicken broth, fresh water, seasoning, and a cup of brown rice. I brought it up to a simmer. After it was simmering for about 45 minutes, I added the chicken pieces at the end since it was already cooked. I kept the pieces of chicken fairly large, but still bite sized. I just pulled the chicken off the bone and added it to the pot.

This soup was very nourishing all weekend for me and it was so easy that it wasn't hard even being sick and by myself with the baby since Aaron was out of town.

Meal 2: Chicken Broccoli Casserole - 6 servings
On Sundays, I make a big batch of food so this casserole was great. I ate it for dinner by myself and then Monday night it was easy to reheat for us after a day at the office. I used fresh broccoli and a few other veggies since I felt I didn't have enough broccoli (only 1 pound). I used the chicken breasts and chopped them in large bit-sized pieces and combined the chicken and veggies. The recipe called for a white sauce (flour, butter, and milk with cheese and seasonings added). Then it said to soak bread pieces in a 1/2 cup of milk. It baked in the oven for about a half hour.

Make your favorite chicken casserole and serve with rice. I served mine with slices of fresh Roma tomato.

Time-saving tip: reserve the small leftover pieces from the chicken in a container and store in the refrigerator for green salads or my meal #3....

Meal 3: Chicken, Veggie, and Cheese Potato - 3 servings
Last night's dinner was really easy. We made an easy favorite meal that takes just minutes - Chicken, Broccoli, and Cheese Potato (here's the recipe). Except last night, I didn't have any more broccoli, so I used fresh steamed cauliflower. Green beans work, too. It's a baked potato with cooked chicken, broccoli/cauliflower, cheese and a dab of sour cream. I like to add sliced green onion on the top of mine.

So there you go. I used a $5 Rotisserie whole chicken and made 3 meals all week and they were all tasty and healthy. Add your favorite easy meals with using Rotisserie Chicken in the comments if you want to share!

Easy Weeknight Dinner: Leftover Enchilada Casserole, Homemade Coleslaw, and Spicy Guacamole

Tonight, I made a really easy dinner for a very busy weeknight. I work in the office on Monday's so by the time I picked up the baby from daycare and got home and nursed her, I had a very short window for meal prep. Thank goodness I planned ahead for the busy week. I made Enchilada Casserole last night for dinner, which makes 6 servings and tastes great for leftovers. I love the concept of "planned-overs," a trick that I often use to make the weeknight even easier. You can pack up servings of this casserole in individual containers so it's easy to grab-and-go or reheat for a meal at home.

To fresh it up from last night's meal, I made Coleslaw with Homemade Poppy Seed Salad Dressing. Last night, I took the extra few minutes to quickly make the salad dressing and set it aside to use tonight. The coleslaw is super simple and has just a couple ingredients. To make the coleslaw, I shredded a small head of (cored) green cabbage, 2 shredded carrots, and about 1/2 cup of Homemade Poppy Seed Salad Dressing, with a dash of sea salt and fresh ground pepper.

Don't be this girl...Yesterday, I was at the grocery story and I saw a women with a bag of avocados and a Guacamole seasoning packet. I thought "WHAT A WASTE OF MONEY!" My goodness! I never waste money on those things. Instead, I use fresh ingredients and spices on hand to achieve an even-better result. I buy a lot of avocados and eat them with turkey sandwiches, eggs, tacos, burritos, etc. I whipped this up and it was so good, that I couldn't even take a picture! There's only a few dollops left for my eggs in the morning. Next time I'll take a picture for the blog. Here's the recipe so you can make authentic Mexican Guacamole adapted from my mom. She doesn't like heat, but otherwise, she'd really like it.

Spicy Guacamole - Makes enough for1 family dinner
1 large (or 2 small) avocado
2 tbs minced seeded tomato
1/2 large minced, seeded jalapeno (to taste)
1 squeeze of lemon or lime (no fake bottle juices, please)
1 garlic clove, grated
1 tsp red onion, grated
Dash fresh ground pepper
1/4 - 1/2 tsp sea salt (to taste) - you need to salt liberally to accent the avocado
Chopped cilantro (handful)

Mash avocado and mix ingredients gently in a shallow-wide bowl (which you can also use for serving - fewer dishes to clean). Do not over-mix. Taste as you go to ensure you don't have too little or too much salt.

A little planning ahead really gives you the edge to be healthier. I don't have much time at night for meals because I have a 5-month old that likes to nurse a lot with her mama since we've been apart all day. I literally throw good stuff together from the seasonal, fresh produce in the fridge and stocked pantry and call it dinner!

Easy Weeknight Turkey Cheese Burger

I went to Yoder's, my favorite meat shop, this weekend while we were up in Northern Indiana and stocked up on local, hormone free meat. We brought the frozen meat home in the cooler and one of my ground turkey packages partially defrosted so I had to think of something really easy to cook for dinner with the ground turkey. So I decided to make turkey burgers since I already had buns. We don't have a grill yet for the house (we needed too many other things first) so I just made these burgers on a cast iron skillet. But, try my recipe on the grill.

Is that a carrot in my burger? Yoder's is a family business with high quality meat. Their ground turkey is very moist, but I still wanted to add something to keep it moist since I was cooking it on the stove. I used shredded carrot and it added a slightly sweet dimension. Aaron doesn't like onions too much so I thought the carrot would work perfectly. I took two bites before I decided it was good enough to blog about! I served it up with frozen sweet potato fries from Trader Joe's. My favorite hamburger buns are from Trader Joe's, too. They're very hearty, whole wheat buns that have a slightly sweet flavor. We added a slice of American cheese (from Yoder's! - love that place...) and a little mayo and ketchup and we were good to go.


Amanda's Easy Weeknight Turkey Cheese Burger
Make 4 burgers

• 1 pound high quality ground turkey (maybe get a mix ground thigh with ground breast)
• 1 tbs crushed garlic
  
• 1 tsp Montreal Steak Seasoning
• 1 large shredded carrot
• 1 tsp Worcestershire sauce
• 4 whole wheat buns
• 4 slices cheese
• Favorite condiments, such as - mayo, ketchup, bbq sauce, mustard, lettuce, tomato, sliced onion, avocado, sweet relish, sauteed mushrooms, etc
  

Preheat cast iron skillet or grill on medium heat.

Mix ingredients in a bowl with your hands. Score the meat mixture in 4 even sections. With your hands form a patty, flattening evenly.

Cook burgers about 5 minutes on each side. Make sure to use a meat thermometer if you have any doubts to ensure that the turkey is cooked.

Assemble the burger and enjoy!

Quick and Easy Dinner: Crispy Fish with Lemon-Dill Sauce

This week, I made a really good and fast fish dinner, inspired by the fresh dill that I had in the fridge. And you can see from this picture that I enjoyed it with a glass of Kim Crawford Sauvinogn Blanc. Unfortunately, I had to scarf it down because the baby was hungry and she wanted to nurse. It's always a short window that I have to eat these days with the baby!

I used the Cooking Light April 2010 recipe Crispy Fish with Lemon-Dill Sauce. The fish is coated with panko, Japanese-style breadcrumbs, and smoked paprika, then topped with a freshlemon-dill tarter sauce. It's a great recipe, but I didn't use a broiler pan, which made my fish soft. I should have used that to ensure that the fish would crisp. The air flow under the pan helps makes the fish get crispy.

Easy Prep: Here is a picture of the breading process. I setup a station on the countertop from left to right. 1) the fish seasoned with salt and pepper, 2) buttermilk or egg, 3) seasoned breadcrumbs, and 4) coated, prepped baking sheet.

I served the fish with steamed snap peas and brown rice. The fish I used is Orange Roughy from Trader Joe's. It's in the frozen section and the fish comes in an orange bag. I stay away from farm-raised fish to avoid mercury exposure and this fish is wild caught. It reheats well for leftovers without turning hard or gummy. Many times, I'll use this Orange Roughy for fish tacos because it flakes easily.

Delicious Spring Meal: Ham-Asparagus Pancake with Cheese

This week, I experimented with a new recipe in my Simply in Season cookbook in the Spring season section. I love this cookbook because, they focus on eating local, seasonal whole foods and provide suggestions for altering the basic recipe.

Every other Tuesday, we get our organic produce box delivery and I was expecting asparagus. Luckily, the Simply in Season cookbook has many suggestions for that springtime veggie. I chose the Asparagus Pancake (p. 62) and added my own flair, including leftover Easter ham (thank you to my in-laws for making a great meal and leaving us the leftovers!). I added the ham to make the entree more substantial and ham compliments asparagus so it was a win! Aaron was skeptical, but in the end, he said he liked it.

Pancake for dinner? The word "Pancake" might be confusing. This is a savory pancake, similar to a German Apple Pancake, so it is more like a souffle. I added seasoning and my favorite cheese on top - Amish Butter Cheese. You can substitute that cheese for a high quality herb goat cheese, Fontina, or sharp white cheddar. This spring entree is really easy (maybe 35 minutes start-to-finish) and I made it while the baby was happy and fresh from nursing.

Ham-Asparagus Pancake with Cheese (serves 3)
I served this entree with a green salad, toasted pita wedges (super easy, see below), and a glass of red wine. I felt very French for some reason! Ha!

Ingredients:

• 3/4 lb asparagus, ends snapped off
• 1 cup chunks of ham (or cooked smoked turkey would be good, too)
  
• 1 tbs butter
• 3/4 cup lowfat buttermilk (or milk)
• 2/3 cup flour
• 2 eggs
• 1/4 tsp salt
• 1 tsp Mural of Flavor salt-free seasoning (or substitute for herbs such as thyme, parsley, and garlic)
• 1/2 cup shredded cheese (I used a mild Amish Butter Cheese) - see above for suggestions

Preparation:

• Blanch asparagus - see my post for instructions. DO NOT OVERCOOK! It should be bright green.
  
• Preheat oven to 400 degrees. Add 1 tbs butter to a pie plate and put in the oven for 3-4 minutes as the oven is preheating. This step really saves time!
  
• While asparagus cooks, cut ham into chucks. In a medium mixing bowl, whisk buttermilk, flour, eggs, salt, and herb seasoning.
  
• Drain asparagus and slice into 1-inch pieces.
  
• Pull out the pie plate from the oven. Using an oven mitt, carefully swirl the pie plate with the melted butter to coat the bottom and the sides of the plate. Place ham chunks and blanched asparagus spears. Pour pancake batter evenly over the ham and asparagus.
  
• Cook pancake mixture in 400 degree oven for 20 minutes. If you have a convection setting, you can use that to cook the pancake evenly.
  
• While it is baking, shred cheese and prepare salad.
  
• When the pancake is done cooking, it will be puffed up. Make sure the pancake is set and cooked through. Cover evenly with shredded cheese, cut into 3 pieces and serve immediately.
  

Toasted Pita Wedges: When I finished making the salads, I prepped the pita wedges. Slice the pitas in wedges and place on a cookie sheet. Coat evenly with cooking spray and sprinkle with sea salt and the same seasonings you used for the pancake. Love that Mural of Flavor for that! When you pull the pancake out of the oven, change the setting to broil and place the pita wedges in the oven for 2-3 minutes. Serve immediately.

Easy Tips for Weeknight: Spaghetti and Meatballs

Tonight I made a quick and easy version of spaghetti and meatballs.

Out of breadcrumbs, no problem! When I pulled out my ingredients, I remembered that I'm out of breadcrumbs. Not to fear! I used the heels from the whole wheat bread loafs that we already have on hand. You drop in the bread in the food processor and give it a whirl for about 1 minute until you have crumbs. Using fresh bread, your crumbs will be soft, moist, and airy. Even better, you can avoid the additives found in traditional store-bought breadcrumbs like hydrogenated fats and use better quality ingredients that you might throw away anyway! That's cost savings that is good for your health, too!

Easy meatballs under the broiler. Check out my previous post for a foolproof method for making meatballs under the broiler. For tonight's meal, I made them the same way in that post, but I didn't have fresh herbs on hand. I used dried Italian herbs, 2 tsp crushed garlic, 1 tbs tomato paste, minced onion, 1 egg, breadcrumbs, and salt and pepper. Check my recipe on the post for the breakdown of ingredients. It's always easier for me to make meatballs under the broiler because they hold their shape and cook so quickly.

Comfort food in a snap! This meal was not only healthy, quick and easy, but also kid-friendly. Here is how it came together:

Mix and form the meatballs with the ingredients and placed them on a foil-lined baking sheet. Cook meatballs under the broiler, see my original recipe post. While forming meatballs bring 2 medium pots filled with water to a boil.

Pour a jar of your favorite marinara sauce in a large pot and warm it slowing on the back of the stove.

Add veggies such as sugar snap peas in a pot too blanch (4-5 minutes) and add 8 oz of pasta to the other pot and cook per package instructions. I used whole wheat pasta for my meal.

Flip the meatballs to the other side and cook about 2 more minutes. When ready, add to the large pot with marinara sauce.

Drain pasta and veggies. Season veggies with a small amount of butter, salt and pepper. Serve it up! The entire meal takes about 45 minutes start to finish.

Plan ahead for leftovers: For tonight, I made enough for 4 servings so we have 2 servings in the fridge for a quick meal to reheat. Aaron and I put the leftovers away in individual servings so it's easy to grab the meal and go!

Been Super Busy! My Healthy Tips for a Crazy Schedule

It's been a month since I've had the chance to blog! I didn't mean to be quiet for so long, but Aaron and I have been so insanely busy that I haven't had time. Remember back in June, we decided to move to Indianapolis? We've been busy looking for a house for the past month. We're not just going to buy "any home" either. We're buying "the" house to raise our family and settle into our new city. Aaron is the king of thorough research so by the time we've been actually looking at the homes, he's already scoped out all of our desires and balanced against our budget. Once we were approved for financing, we went out with our realtor. Then last week, we visited my family and friends in the Bay Area for Thanksgiving and one last trip to CA before the baby is born! This picture with my mom and aunt is from my baby shower that my friends hosted while were were out visiting in CA. While the girls were visiting at the shower, Aaron went golfing with the guys.

During our trip, we negotiated with a buyer and now we're under contract to close on our future home on Dec 22! We are so excited because it's a new home in an older neighborhood, not far from downtown. Life has been very hectic because evenings and weekends were devoted to house hunting and traveling.

Here's a few things that I've been doing this past month, even with a crazy schedule....

• Getting 8-hours sleep is still a top priority to stay healthy, especially with my pregnancy. Sleep helps rejuvenate your body and balance your metabolism.
• I pack snacks when we're on the go. I cut up apples and put them in my purse in case I get hungry.
  
• Homemade trail mix is a easy when you stock your pantry. In a plastic bag, I throw in a handful of nuts (cashews, peanuts, or almonds), some dried fruit (dried cranberries, apricots, or raisins), and honey whole wheat pretzels from Trader Joe's. I put in a single serving and drop it in my bag and go!
• Stocking the basics: whole wheat bread, sliced low-sodium turkey or ham deli meat, eggs, milk, sliced cheese, fresh fruits and veggies. Instead of takeout when we get home really late from house hunting or traveling, I make all natural tomato soup (box from Trader Joe's) and a grilled cheese and ham sandwich. Or you can always cook eggs and toast for dinner! If you have carrots in the fridge, it's easy to peel and cut them for a quick snack for later in the day.
• A frozen meal works in a pinch. Trader Joe's has better-than-most frozen meals that I can pack for lunch for me or Aaron in the morning with fruit. There have been many nights lately that I didn't cook the night before and there's no time to make lunch before bed. I select the higher vegetable quantity, lower fat/sodium varieties like spinach lasagna for example.
• This Monday, I made dried pinto beans in the crockpot (see my recipe from dried black beans). I picked up pre-cooked chicken breast from yes, Trader Joe's, but you can get a rotisserie chicken from any grocery store. I made corn tortilla chicken tacos with tomato, avocado and lettuce (from my produce box) and served the beans on the side. It was a healthy and easy meal that produced a lot of leftovers.
• Don't skimp on vitamins. I take my prenatal vitamins and fish oil caps daily, but when I'm feeling extra tired or when I'm fight a bug, I use Emergen-C to boost my vitamin C and electrolytes.

These are some strategies that have helped me, if you want to share your tips, please add a comment!

Asian Vegetarian Noodle Bowl Hits the Spot!

Even though it's summer, I seem to be on a soup craze! That's what air conditioning is for, right? My friend told me her father, who was from the South where it's quite muggy, always wanted to eat chili in the summer because he said the heat from the chili made him feel cooler. I don't know if it's true, but it's worth a try.

For tonight's dinner, I was inspired by lots of fresh ginger and Napa cabbage that I got in my produce box. I made a Tofu, Veggie Soba Noodle bowl. I used mushrooms, Napa cabbage, fresh ginger, and chopped cilantro at the end. Soba noodles are Japanese buckwheat noodles are a complex carbohydrate with fiber, ideal for slow-burning energy. Check out this Cooking Light recipe for additional info on Soba noodles and quick summer salad entree idea - Soba Noodle Salad with Citrus Vinaigrette

This quick recipe is really easy because you can take advantage of pre-made soup and sliced mushrooms from the store. Tofu only needs a quick chop and it's ready to use. This hearty, vegetarian meal is packed with nutrition of the fresh ingredients and though it doesn't have meat, your not going to miss it!

Tofu, Veggie Soba Noodle Bowl (about 4-6 servings)

Ingredients:

• 1 medium onion, chopped
  
• 8oz pre-sliced mushrooms (cut smaller, if desired)
• 8 leaves Napa cabbage, stems sliced separately and leaves reserved
• 14oz container of extra firm low-fat tofu, drained and chopped
• 1 tbs olive oil
• 1 tsp crushed garlic
• 2 tsp grated fresh ginger
• 3 cups water
• 32oz container of prepared miso soup (prefer Whole Foods 365 brand)
• 8oz Soba noodles (Japanese buckwheat noodles)
  
• 1/4 cup fresh chopped cilantro

Preparation:

• Preheat large stockpot or dutch oven to medium heat. Chop onion and slice Napa cabbage stems. Reserve leaves. I cut on an angle, like a triangle along the line of the stem.
• Add olive oil to pot and onion and cabbage stems with crushed garlic. Saute for 2 minutes, then add chopped mushrooms. Grate fresh, peeled ginger over the vegetable mixture. The vegetables will be very fragrant, which helps flavor the tofu.
  
• Drain and chop tofu into bite-size pieces. Add to the vegetable mixture when the mushrooms have released their moisture, about 4-5 minutes.
  
• To the pot, add 3-4 cups water and miso soup. Increase the heat to high to bring to a boil.
  
• After water is up to a boiling temperature, add soba noodles and reduce heat to medium-high. After 5 minutes, add sliced cabbage leaves and chopped cilantro.
• When the noodles are tender, the noodle-soup bowl is ready to serve. Use tongs to serve the noodles in the middle of a large shallow bowl and then the soup ladle to grab broth and veggies.

Optional Seasoning: instead of adding salt, add low-sodium soy sauce or my favorite, Liquid Aminos, which adds soy sauce-like flavor without adding lots of sodium. You can buy it at health food stores and for the best price, Whole Foods.

Nutrition Information (estimates using The Daily Plate): 386 calories, 5g fat, 20g protein, 68g carbs, 8g fiber, 900mg sodium, and 0g cholesterol.

NOTE: This meal may need to be balanced with lower sodium foods throughout the day. Miso soup has a lot of sodium overall. I tried to add water to thin it out per serving.

Frozen Spinach, a Nutritional and Budget Bargain For the Pantry

I've professed my love for pasta many times on this blog! Tonight, while cooking dinner I added frozen spinach to my sauce, something I do regularly, and I thought I should share the tip. Tonight, I made ground turkey and spinach marinara with a spaghetti. It's really simple and you can throw it together in 30 minutes.

Spinach is a highly nutritious food, providing fiber, vitamin C, and folic acid for only 45 calories per cup! Many times kids request marinara pasta, but adding chopped frozen spinach takes the nutritional factor up to a higher level.

Fresh spinach is fantastic for pasta or side dishes, but it can strain a family's budget. Chopped frozen spinach is less than $2.00 for a 16-oz bag where I shop and no cleaning required! I opt for the pesticide-free version at Trader Joe's. The easy thing is that I just put in the sauce frozen and let it work directly into the sauce! This particular brand seems to have less water than others I've tried. Other brands may need to be thawed in the microwave and squeezed dry with a clean dishtowel or sturdy paper towel.

Practical and Delicious Uses for Frozen Chopped Spinach:

• Egg Frittata or Quiche: use defrosted, drained spinach in eggs for a Florentine-inspired egg frittata or quiche with shredded mozzarella cheese and sun-dried tomatoes. Serve for breakfast, lunch or dinner with roasted potatoes and fruit.
  
• Spinach-Parmesan dip from Cooking Light made with yogurt and fresh basil. I served it with fresh cut veggies.
  
• Creamy Spinach-Feta dip from Cooking Light I made this earlier this summer and served with pita chips and veggies for a family get together. It was delicious!
• Ground Turkey and Spinach Marinara: Cook ground turkey with chopped onion and add garlic, dried oregano, basil, crushed red pepper and salt. Add frozen spinach and stir until thawed and then add a can/jar of marinara. I prefer the Trader Joe's all-natural marinara sauce because it's lowfat and lower sodium. Serve over spaghetti or any pasta.
  

Quick, Affordable Meal Solution: Adobo Chicken, Mexican Rice, and Steamed Veggies

I made this meal for dinner last night and there was enough for leftovers tonight! The authentic Mexican Rice dish is how my family made it when I was a kid. So, this is the real deal! No box rice-kits in this house! This meal is really easy and it can be on the table in about 30 minutes.

The trick is to cook the chicken under the broiler in the oven, but grilling the chicken works as well. I used chicken thighs because I had them on-hand.

Buying chicken thighs is more affordable than skinless chicken breasts. For example, I buy organic chicken and the price for 1-pound of chicken thighs is about $2.99 per pound versus $4.99 per pound of chicken skinless breast. This price is an example, but in general, chicken thighs are more affordable. I've said before on the blog that I buy my meat from a small shop in Northern Indiana and they use only local meat so the prices are better than buying them in the city (see my previous post for buying healthy ingredients on a budget).

I served this with steamed green beans, but also try broccoli, asparagus, cauliflower, or if your grilling the chicken, try throwing zucchini squash on the grill at the same time. Grilled squash is so good and you're not washing more dishes! Go for the veggie that looks fresh and in-season that day at the market. In-season produce is more affordable because it usually comes from more local sources and it's more abundant!

Ingredients:

• 1 pound skinless, boneless chicken thighs
• 1 tbs Adobo Seasoning (I prefer Penzey's - includes cumin, oregano, Chile, and other Mexican spices). Use a mix of cumin, Chile powder, and oregano to substitute.
• Olive oil (enough to coat the pan)
  
• 1 cup white rice (I prefer Jasmine)
• 1-14 oz can fire roasted diced tomatoes with chiles
• 1 small onion, diced
• 1 tsp minced garlic (go for the jar for quick use)
• 1/2 tsp salt
  
• 1 pound fresh vegetable such as green beans, broccoli, zucchini
• 1 tsp butter
• 1/4 tsp salt and 1/4 tsp pepper
  

Preparation:

• Defrost chicken thighs. Line a baking sheet with aluminum foil and coat with cooking spray for the chicken. Sprinkle chicken thighs on both sides with adobo seasoning.
  
• Preheat medium to large saucepan on medium heat. Chop onion.
• When saucepan is heated, drizzle with olive oil and add onion and minced garlic. Saute for 1-2 minutes and add rice (without adding liquid). Keep the rice moving with a spatula in the saucepan.
  
• While rice is cooking, clean the vegetables and add into your steamer basket. I use a saucepan with an steamer basket insert (it looks like a double broiler). Vegetables will be ready in 10-15 minutes. Check with a fork and stir while it is cooking. Cook until fork tender and the vegetables are vibrant and not falling apart to the touch.
  
• When the rice is golden after a few minutes, start to add liquid. Open the can of tomatoes. Drain the liquid into a measuring cup and add water until it is 1 cup. Then add an additional 1 cup of water (for 1 cup of rice, you need 2 cups of liquid). Add tomatoes, 1/2 tsp of salt, and stir into the rice and water mixture. Bring water to a boil, and reduce heat to low and cook for additional 15 minutes, until rice is cooked.
  
• While rice is cooking, preheat broiler. Place chicken thighs on the oven rack near the top of the oven for best exposure to the broiler. Cook on first side for 10 minutes. Then flip chicken and cook for an additional 5-minutes. Too keep them warm, you can turn broiler off and put the chicken on a lower rack or cover with aluminum foil.
  
• Drain vegetables and stir in about 1-2 tsp of butter, salt, and pepper.

Now you're ready to serve up this super affordable and healthy meal. If you work on your timing of the steps, you can improve your efficiency in the kitchen, which saves you TONS of time!!! Let me know what you think!

Try this 5-Minute Healthy Breakfast: Smoked Salmon on Toast

Vitamin D is attributed to helping you achieve optimal health (see my previous post) and salmon is one of the few foods that has it naturally. Two ounces of smoked salmon has about 15g of protein and 120 calories. If you're watching your sodium intake, balance smoked salmon with lower sodium foods throughout the day.

I made this smoked salmon on toast breakfast last week in 5-minutes and it was refreshing, nutritious, and really hit the spot after my workout. I often eat this breakfast with slices of tomatoes, which makes it a bit heartier. Serve this with a side of fruit and you have a balanced breakfast!

Smoked Salmon on Toast with Cream Cheese and Fresh Dill

Ingredients:

• 2 oz smoked salmon
• 2 tbs light cream cheese
• 2 slices whole wheat bread (I used seed, multi-grain from Whole Foods)
• 1 slice red onion
• 1 tbs chopped fresh dill (or 1/4 tsp dried)
• 1 lemon wedge
• Fresh pepper
• Optional: tomato slices

Preparation:

• Toast bread. Chop fresh dill.
• Spread cream cheese on toasted bread. Top with onion slices. Add smoked salmon.
• Sprinkle with fresh ground pepper. Serve with lemon wedge and tomato slices, if desired.

Entertaining Idea: This is a wonderful brunch item to serve guests for a party. You can put out a platter of smoked salmon and garnish with lemons, red onion and tomato slices, capers, and fresh dill. Your guest can assemble their own creations. You can serve a variety of breads or bagels and move your toaster to the buffet table. Also serve fruit on the side like orange slices, strawberries, or melon. For beverages, serve with mimosas, coffee, and water with lemon slices.

Eat 1, Pack 1: Cooking For One Time Savings Strategy

I hear over and over again, from people that live alone, that they do not cook meals for themselves because they'd rather cook for others. Seriously! On the occasions that I'm cooking for myself, I like to go all out like a restaurant meal because I like to treat myself to something tasty and I don't have to worry what my husband might like. He's a bit picky.

Here's a great time savings tip: make 2 servings of a meal and eat 1 serving and pack the other serving for a lunch or dinner during the week. I do this a lot when I make salads for work. I make two salads at once. It saves TONS of time.

Last Saturday night, I was cooking for 1 because Aaron was out of town. I was inspired by a bunch of Swiss Chard and decided to make pasta with heirloom cherry tomatoes, which gave the dish a bright flavor. I used the sprouted whole grain pasta from Trader Joe's. It was tasty with a glass of Chardonnay. The best thing is that it only took me 30 minutes to make this meal! Yep, that's right my own personal 30-minute meal!

Swiss Chard, Fresh Tomato, and Sausage Whole Wheat Pasta Serves 2 - Eat 1, Pack 1

• 1 tablespoon olive oil
• 1 bunch Swiss chard stems removed, sliced in thin strips (see my post for tips on washing greens)
• 1 small onion, diced
• 1 tablespoon garlic, minced
• 1/4 teaspoon crushed red pepper
• 2 chicken sausage (try Trader Joe's Chicken and Portabella Mushroom Sausage)
• 4 ounces whole wheat pasta
• 1/4 cup fresh basil sliced
• 2 tbs grated Parmesan cheese
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Preparation:

• Preheat medium pot for the chard and small skillet for the sausages. Bring water for pasta up to a boil. Chop onion and slice swiss chard. Drizzle olive oil in the pot. Add onions and cook for 2 minutes. Add garlic and crushed red pepper flakes.
• Add water to skillet and add sausages. Water should come up halfway to the top of the sausage. Bring water to a boil uncovered on medium, then cover and cook for 10 minutes.
• While sausage is cooking, add chard to pot with onion with a 2 tbs of cooking liquid from sausages. Cook swiss chard covered for 5 minutes. Add fresh tomatoes on the top of the chard to warm. Add pasta to the boiling water and cook per instructions.
• Slice fresh basil. When pasta is cooked to al dente, drain and add to chard and tomato mixture. Toss with fresh basil. Serve with grated parmesan cheese.

Make Pesto in Minutes and Try It Three Ways

Ready for fresh, lighter spring flavors? Making pesto takes a few short minutes in a food processor or blender and can freshen up your quick meals for the new week. Pesto is nutritious containing vitamin A & C from the fresh herbs and lemon, and heart-healthy monosaturated fat from the olive oil.


I made this pasta Saturday before our condo showing when Aaron and I got back from errands. We had limited time for lunch since we had to get the house "show-ready" and squeeze in lunch. This healthy lunch was made possible by a bit of creative thinking and using items I already had on-hand. Here's how I did it. You can too!

• First Meal: Make Pesto & Spice Up Steamed Veggies - Add it to cauliflower, green beans, or roasted potatoes, then store in the fridgerator in a resealable container (shown in the picture)


• Second Meal: Whip Up Chicken-Pea-Pesto Pasta - cook the pasta and frozen peas at the same time. Recipe below.


• Third Meal: Spread Pesto on a Turkey Vegetable Sandwich - Instead of mayonaise, smear leftover pesto with smoked turkey and spinach, cucumbers, and tomatoes on whole wheat bread or wheat pita.

Pesto (Makes approx. 1 cup prepared sauce)

Ingredients:

• 2 cups loosely packed basil leaves (pull off leaves from the stems)
• 1 cup loosely packed parsley leaves
• 1 tbs fresh lemon juice
• 2 cloves garlic minced
• 1/4 cup grated parmesan cheese
• 1/4 cup walnuts (or pinenuts)
• 1/4 cup olive oil

Need: food processor (preferred) or blender

Fill a medium bowl with cold water. Add parsley to the water and soak for 5 minutes. Drain and set-aside. Pull basil and parsley leaves from the stems.

Add all ingredients in the food processer, except for the olive oil. Process until smooth and well-mixed. Through the "shoot" (removeable opening of the food process), while the food process is running, slowly drizzle olive oil. Process until combined.

Tip - for extra lemon flavor add grated lemon peel where the essential oils are in the lemon.

Chicken-Pea-Pesto Pasta (15-minute meal) - Serves 2

Ingredients:

• 6-8 oz cooked chicken breast (or chicken thighs, shredded roast chicken)
• 1 cup frozen peas
• 3-4 oz whole wheat rotini pasta
• 1/4 cup pesto sauce

Preparation:

In a medium saucepan, bring water up to a boil. Add salt to the boiling water and add pasta. 5 minutes later, add frozen peas to pasta and continue to cook for 3-4 minutes until pasta is al-dente. While pasta is cooking, reheat chicken. Cut chicken in bite-sized pieces. Drain pasta and peas in a strainer. Add pasta, peas, and chicken to hot pot and stir in pesto sauce. The heat from the pasta while warm the sauce and the meal is ready to be served.

Save Time and Money, Pack Your Lunch

Packing a lunch for work, school, flight or family outing is a convenient if you do a bit of planning ahead. Think of the last time you were at the airport. Would you rather have your favorite lunch packed for your flight or eat the random fast food in the food court? I'll take a homemade lunch anyday!

By spending a few minutes before you leave the house, you can reap huge rewards!

• Save money by not eating convenience foods, which by nature of being "convenient" are priced higher.
• Save time and hassle of waiting in long lunch lines, deciding where to eat, traveling to the restaurant, etc.
• Be better to your body because convenient foods are often high in fat, calorie dense, filled with sugar, and in general offer little nutritional value.
  

Here is one of my favorite quick lunch salad recipes that you can make quickly the night before.

Mediterranean Tuna Salad (Serves 1)

2 cups baby spinach

1/2 6-oz can tuna in spring water, drained and flaked

1/4 cup kidney or white beans, rinsed and drained

4 Kalamata olives, sliced

1/4 cup sliced cucumber

1/4 roasted red pepper-halves, chopped

1 small tomato, chopped

1 tbs chopped red onion

1 tbs crumbled feta

1 tbs thinly sliced fresh basil

2 tbs roasted unsalted pepitas (pumpkin seed kernels)

Fresh cracked pepper

Vinaigrette Dressing:

Whisk together 2 tbs balsamic vinegar, 1 tbs olive oil, and 1 tsp Dijon mustard for a quick dressing. Note: I prefer less oil than traditional vinaigrette. Experiment with your quantities or make a larger batch ahead for several salads.

Directions for Lunch Packing:

Pack the salad in a large resealable container. I prefer the Tall Entree from Gladware. Pack the dressing in an Mini Round resealable container. Pack pepitas in a small snack plastic bag and assemble just before serving.

For more packable lunch recipe ideas, check out this article from the March 2009 issue of Cooking Light.

Quick Healthy Meal for People that Have NO Time!

Want a meal in 15 minutes....no problem.

I came up with this idea for a quick meal when I was working 6 days a week and still making lunches for me and Aaron every day. It packs well for lunches and you can make it very quickly. I like to serve with this with fruit.

A couple make-ahead ideas can really help you for quick weeknight meals. On Sundays, I cook chicken breast under the broiler and keep it on-hand for the coming week for meals like this or salads. To help you during a crazy week, you can also wash and cut broccoli into florets and store in a sealed plastic bag for later use. Or sometimes, I blanch broccoli ahead of time and use for salads or other quick meals.

Broccoli, Chicken, and Cheese Baked Potato
Serves 1

Ingredients:

• 1 medium golden potato
• 1 1/2 cups broccoli florets (if using frozen, defrost)
• 4 oz cooked and seasoned chicken breast
• 1 oz shredded cheddar cheese
• 1 tbs sour cream
• 2 tsp butter
• Salt and pepper to taste

Preparation:

1. In a small saucepan, add water and heat on high to bring to a boil.
2. Scrub potato and pierce with a fork. Cover in wax paper and cook in the microwave using the "Baked Potato" setting. If you don't have it. Try for 5 minutes and add more time until the potato is soft.
3. When water is boiling, add broccoli. Cook until bright green 3 minutes. Drain and add back into pan. Season with a small amount of butter and salt and pepper to taste.
4. When potato is cooked, season with butter and salt and pepper and put on a serving plate.
5. Add cold, cooked chicken and cooked broccoli to the potato. Spinkle with cheese and warm in the microwave or under the broiler until the cheese has melted.
6. Serve with a drop of sour cream and you're ready to eat.

TIP: my favorite chicken seasoning is Mural of Flavor from Penzeys Spices and it's also salt-free. The seasoning has a spring-like fresh flavor. When you buy from their site, they send you a small free sample.

Try this Tasty and Healthy Quick Meal for Busy Nights

This is very quick meal that I made last week. The twist is that often times you see taco salad recipes that use bottled salad dressing and taco seasoning that has MSG. My version is very quick and easy to prepare. You can set aside some of the dressing and salad ingredients separetely in plastic containers for lunches if you don't plan to eat this all at once. This meal is very kid-friendly, too.



Beef and Bean Taco Salad
Serves 6-8

Ingredients:

• 1 pound ground lean beef (or turkey/chicken)
• 1/2 large onion
• 2 cloves, crushed garlic
• Salt and pepper to taste
• 1 tsp cumin
• 1 tsp dried oregano
• 1 tsp chili powder
• 1/4 to 1/2 tsp cayenne pepper
• 1 cup frozen corn
• 1/2 cup tomato sauce
• 1 head lettuce
• 1 cup shredded sharp cheddar cheese
• 1/2 cup sliced black or green olives
• 14 oz can kidney beans, rinsed and drained
• 1/2 cup salsa (your favorite)
• 1/2 cup plain non-fat yogurt
• Corn chips

Preparation:

1. Finely chop onion. Pre-heat a medium skillet on medium heat. Spray skillet with cooking spray or drizzle with olive oil when skillet is heated.


2. Cook ground beef with onions and garlic.


3. When beef is almost cooked, add salt, pepper, cumin, oregano, chili powder. and cayenne. When fully cooked, add frozen corn and tomato sauce. Cook on medium for another 2-3 minutes. Keep warm.


4. While beef is cooking, wash and dry lettuce. Tear lettuce into a large salad bowl.


5. Rinse kidney beans and drain. Add drained beans to lettuce in the salad bowl. Add sliced olives, shredded cheese.


6. In a small mixing bowl, whisk yogurt and salsa. You may want to add fresh lime juice.


7. Add beef and corn mixture to the salad bowl. Add 2 oz of corn chips. Toss with the dressing and serve. Garnish with additional corn chips.

Tip: Serve with fruit such as pineapple or mango to round out the meal. You can spice this up by adding fresh chopped cilantro, sliced bell peppers, avocado, or cucumbers.

Prepare A Freezable Meal Now for Busy Weeknights

I had dinner this week with my friend, Amber, who often prepares freezable meals for families in need with her church group. I told her about a recipe that I found really easy and delicious! For those busy weeknights that you have evening events, it's great to have meals prepared in the freezer that are ready to go!

It takes a bit of preparation (1 hr) to make the recipe and to wrap it for the freezer. Don't forget to write the date on the freezer bag.

Make these calzones now. Reheat them on a night when you're on the go and serve with extra marinara sauce, and a side of fruit, or green salad, or steamed veggies.

You can reheat them straight from the freezer while you're doing other projects around the house. I used pre-made pizza dough for this recipe when I made it. Making the dough from scratch is easy with a stand mixer (using the dough hook).

Sausage and Pepper Calzones

Cooking Light May 2007

Makes 8 servings

Ingredients:
2 3/4 cupss flour, divided

1 cup warm water

1 package dry yeast

Dash sugar

1 tablespoon olive oil

3/4 teaspoon kosher salt

Cooking spray

1 teaspoon olive oil

2 cups thinly sliced red bell peppers

1 cup chopped onions

2 cloves garlic, minced

1 pound chicken apple sausage, cut into 1/4 inch slices

3/4 cup shredded mozzarella cheese

1/2 cup tomato sauce

1/4 cup cottage cheese

2 teaspoons parmigiano-reggiano cheese, grated

1 teaspoon dried oregano

1/2 teaspoon salt

1/4 teaspoon crushed red pepper

To prepare dough, lightly spoon flour into dry measuring cups; level with a knife. Combine 1/2 cup flour, 1 cup warm water, yeast, and sugar in a large bowl; let stand 15 minutes. Gradually add 1 3/4 cups flour, 1 tablespoon oil, and 3/4 teaspoon salt; stir until a soft dough forms. Knead until smooth and elastic (about 8 minutes); add enough of remaining 1/2 cup flour, 1 tablespoon at a time, to prevent dough from sticking to hands.Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)

To prepare filling, heat 1 teaspoon oil over medium-high heat in a large nonstick skillet. Add bell pepper, onion, garlic, and sausage; sauté 10 minutes or until tender. Spoon mixture into a bowl; cool slightly. Add mozzarella and remaining ingredients to sausage mixture; stir well.

Preheat oven to 450°.

Punch dough down; cover and let rest 5 minutes. Divide into 8 equal portions. Roll each portion into a 6-inch circle on a lightly floured surface. Spoon about 1/2 cup sausage mixture onto half of each circle, leaving a 1/2-inch border. Fold dough over filling; crimp edges of dough with fingers to seal. Place calzones on a large baking sheet lined with foil and coated with cooking spray. Pierce the tops of the dough once with a fork. Lightly coat the calzones with cooking spray. Bake at 450° for 14 minutes or until browned. Remove from oven. Cool completely on a wire rack.
Coat a sheet of foil with cooking spray. Place 1 calzone on coated side of foil; seal. Repeat procedure with remaining calzones and cooking spray. Place calzones in a heavy-duty zip-top plastic bag; freeze.

Preheat oven to 450°.

To reheat, place foil-wrapped, frozen calzones on a large baking sheet. Bake at 450° for 40 minutes or until thoroughly heated.

Yield 8 servings (serving size: 1 calzone)

Nutritional InformationCALORIES 327(30% from fat); FAT 10.7g (sat 3.5g,mono 2.4g,poly 0.6g); PROTEIN 16.3g; CHOLESTEROL 49mg; CALCIUM 124mg; SODIUM 680mg; FIBER 4g; IRON 3.2mg; CARBOHYDRATE 42g