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13
Jan
2013
 Chicken Sausage, Peppers, and Onions



When I was a kid, we always used to have sausage and peppers, but I never made it again as an adult. Mostly, I just thought it wasn’t very healthy. But, you can make it packed with vitamins and minerals! The peppers add loads of vitamin C, and the onions add some antioxidants. Believe it or not! Then, I get a chicken sausage to make it as healthy as possible.

And this is what you get:

healthier sausage and peppers

By the way, I really need to get a new camera. If you noticed, all my pictures are crooked because my camera screen is broken. I can’t see what the heck I am doing!

Anyway…

Healthier Sausage and Peppers

Ingredients:

  • 1 large yellow onion (or 2 medium-small), thinly sliced
  • 3 peppers, sliced
  • 1 Tbsp. olive oil
  • 4 cloves garlic, crushed/minced
  • 1 Tbsp. dried oregano
  • 1 Tbsp. dried basil
  • 1 lb. chicken sausage links
  • 1 1/2 cups good tomato sauce (I had some leftover that was homemade)
  • Salt and pepper
  • Parsley for garnish

Directions:

  1. In a large skillet, add your olive oil and heat on medium. Next, add your onions, and cook for about 5 minutes on medium.
  2. Add your peppers, and cook another 5 minutes. Add your garlic, and seasonings. Cook on medium/low until your vegetables have softened.
  3. Push the vegetables to the sides of the pan, and add your sausage in the middle. Turn every few minutes to brown the sides.
  4. Add your tomato sauce, and cover for another 5-8 minutes.

To serve, you can serve by itself, or over top brown rice or pasta, or a whole grain bread. We loved the taste of the peppers and onions, and wish we made more! Next time, I might double the amount of peppers and onions, or use a little less sausage.

22
Jan
2012
 Meatball Sunday



When my Mom makes pasta sauce, she always makes sausage and meatballs. I have always chose the meatballs–never the sausage.

Anyway, I decided to take on the task of making my own turkey meatballs!

Turkey Meatball Recipes
Ingredients:

  • 1 Tbsp olive oil
  • 1 lb. ground turkey
  • 1/2 cup breadcrumbs of your choosing
  • 1 egg
  • 2 Tbsp. ketchup
  • 1/4 cup Parmesan cheese
  • 1 Tbsp. onion flakes
  • Pinch of dried basil, parsley, red pepper flakes, and Mrs. Dash tomato basil seasoning
  • 3 or 4 cloves of fresh garlic, minced

Directions:

  1. Using a large saute pan, heat the olive oil on medium. Meanwhile, in a large mixing bowl, combine and mix all the remaining ingredients with your hands.
  2. Form into palm sized meatballs and add to hot pan. Sear for about 3 minutes per side (until all sides are browned) with a lid on the pan to make sure the inside of the meatballs cook.
  3. Near the end of cooking, add some of your sauce that you are going to use to the pan. Scrape the brown bits from the pan as you add your sauce.
  4. Cover and simmer with the sauce for another 3 minutes.

These meatballs turned out really well because they were moist on the inside and had a crisp outer layer.

Here is the sauce I decided to use:
I don’t use that many jar sauces, but when it comes to jar sauce, I love vodka sauce because it can be a pain to make at home. And this one is all natural!
This meal is a pretty easy week-night meal. Just make sure you use a whole grain or whole wheat pasta ;) And serve with a veggie!

Sunday Menu Planning Ideas:

Reads of the Week: Why Weight Maintenance is Hard

3
Jan
2012
 I Love Taco Salad… When It’s Healthy



Whenever I go to Chipotle, Moe’s, or Willy’s I usually get some form of a taco salad. I love that you can get veggies, high quality carbohydrates (from the beans), protein, and salsa all in one!

But, be careful of some taco salads when they have an edible shell–avoid this because those are deep fried. Also avoid a lot of cheese and full fat sour cream at restaurants because they will give you too big of a portion.

Here is my version of homemade taco salad:
Healthy Taco Salad Recipe

Ingredients:

  •  1 lb. extra lean ground turkey
  • 1-2 Tbsp. extra virgin olive oil
  • 1 yellow onion, diced
  • 1 large red pepper, chopped
  • 1 tsp. minced garlic
  • 1 can original Rotel
  • 2 Tbsp. taco seasoning
  • 1 tsp. ground cumin
  • 1 can black beans
  • 1 tsp. onion powder
  • 2 tsp. cilantro (I use these cute little frozen cubes that I find at Trader Joe’s)
  • 1 head of romaine, chopped
  • Salsa, reduced fat cheddar cheese, and light sour cream or Greek yogurt for toppings

Directions

  1. Saute the onions in a large saute pan for about 5 minutes with the olive oil. Add a pinch of salt and some pepper. Then, add the red peppers and good for another 1-2 minutes.
  2. Add the ground turkey and seasonings, and cook for another 3-5 minutes.
  3. Meanwhile, start the black beans in another small sauce pan. Drain some of the juices off the can, and then add the entire can to the small saucepan. Cook on medium-low, and add the onion powder and a pinch of cumin.
  4. Open the Rotel can and add some of the liquid to the black bean pan. Then, add the rest of the Rotel to the turkey mixture.
  5. Allow the Rotel’s liquid to cook off and reduce. After, add the garlic to the turkey mixture, and the cilantro.
  6. To assemble: Put the romaine in a bowl, then the black beans, then a few pinches of cheese, then the turkey mixture, then top with salsa and sour cream.
    Note: I also heated up some whole grain/high fiber torillas to serve on the side for some crunch.

19
Nov
2011
 Spinach Chicken Strudel



I finally made one of the recipes from the Clean Eating magazine I get.
Well, since it included phyllo dough, my fav, I couldn’t resist!

I modified the recipe slightly, and when it comes to folding the phyllo dough, I just did whatever I wanted so that it folded enough to hold the meat filling inside. I wasn’t looking to create a pretty presentation.

Spinach Chicken Strudel
Ingredients:

  • 1 package whole wheat phyllo dough (if you can find it, if not, you would have to use white flour regular phyllo dough)
  • 1 Tbsp. olive oil
  • 1 yellow onion
  • 1 lb. lean ground chicken
  • 1 Tbsp. fresh garlic, minced
  • 1-2 Tbsp. Italian seasonings: oregano, parsley, basil, rosemary
  • 8-10 oz. frozen spinach, thawed and squeezed with paper towel to get rid of extra moisture
  • 1/2-1 cup fat free ricotta
  • 2/3 cup reduced fat feta cheese, or another cheese you like
  • salt and pepper
Directions:
  1. Preheat the oven to 350, and take out your phyllo dough from the freezer a little before you start cooking to let thaw.
  2. Slice the onion and saute in a large saute pan. When the onion is cooked and starts to turn golden brown, add the chicken, seasonings, and garlic. Cook and break up the chicken until it is cooked through.
  3. Add the spinach, and continue to cook until combined. Season with salt and pepper.
  4. Open up your phyllo dough. The sheets will be rectangular. You can cut the rectangle in half , or just use the whole sheet to wrap up the meat mixture. Place a spoonful of ricotta and a spoonful of feta cheese on a few sheets of phyllo dough, and wrap like a buritto, or however you like!
  5. Place on a baking sheet (spray the baking sheet first with cooking spray), and bake for about 20 minutes until golden brown.
    *You can brush a little olive oil on top of the phyllo dough if you like. It helps the folds stay down when you place it on the baking sheet.

This is not the complete healthiest dish, but it is definitely healthier than any strudel type dish you would get at a restaurant! Chew on :)

13
Sep
2011
 Now That’s A Loaded Baked Potato!



I always seem to stock up on ground turkey because it makes easy meals during the week. This week I decided to make it a topping for baked potatoes! I deem this man-friendly as well since it is a meat and potatoes dish. I don’t normally eat that many white baked potatoes because I just prefer the taste of sweet potatoes.
We often forget that white potatoes have good nutrition as well. If you want to get the full nutrition benefits, make sure to eat the skin as well. The skin is the part that has more of the vitamins, minerals, and fiber.

Nutrition Facts of 1 Medium Potato: 130 calories, 30 g carbohydrates, 3 g fiber, 3 g protein, excellent source of vitamin C, good source of B6, folate, potassium, and manganese.

Ingredients in Recipe: For this ground turkey potato topping recipe I used ground turkey (a little more than 1 lb.), 1 can Rotel, 1 can diced tomatoes, 1 medium onion, plenty of chili powder, oregano, chipotle powder, cumin, garlic powder, and seasoned with salt and pepper. All you have to do is cook all these ingredients together for about 10 minutes or so, and it is done! Before you start cooking, you can heat the potatoes in the oven (or toaster oven) for about 30 minutes.

It turned out really well. But, you can’t really go wrong when you add a spoonful of sour cream as well :) I was going for more of a chili topping while still keeping it healthier. I even used it the next day to eat on top of a salad–like a taco salad!

29
Jun
2011
 Garden Turkey Burger



Instead of meatless garden burgers all the time, I created meaty turkey garden burgers. I used Rachel Ray’s recipe as inspiration.

The best part about this recipe is the combination with the portobello mushroom on the bottom, and juicy turkey burger on top. I baked the mushroom with some herbs and balsamic vinegar which is a key ingredient. The turkey burgers are made with mushrooms, peppers, onions, fresh parsley, tomato paste, Worcestershire, and herbs and spices. Top with tomato, red onions, and mozzarella cheese and you have one fancy burger full of veggies!

One issue I had was a lot of moisture cooking out of the burger. Do not cover these burgers while cooking or you will end up braising your burgers, and they will not get crispy. Leave the lid off, and the excess liquid from the veggies will evaporate. If anything, it just makes the burgers more juicy.

OK, so this isn’t really a true burger because there is no bun, but you get the idea. And it makes me feel gourmet when simply eating a burger.

15
May
2011
 Make at Home Gourmet Sandwich



I don’t make a whole lot of sandwiches at home because there is something tasty about a sandwich that someone else makes for you.

But, today I had all the key ingredients for making a gourmet, at-home sandwich!

  • Pesto from Costco: Delicious! And the first ingredient is basil. Now of course this is a high calorie item, but contains all healthy monounsaturated fats from olive oil and pines nuts. And you only need 1-2 tsp.
  • Whole wheat bread
  • Tomato slices
  • Trader Joe’s herbed turkey (nitrite free!)
  • Spinach leaves
  • Cheddar dill cheese (from Farmer’s Market)

And voila! You have an at-home gourmet sandwich.

18
Apr
2011
 Healthy and Easy Sloppy Joe’s



I am a ketchup lover. So, since sloppy Joe’s are primarily made with a ketchup sauce, I love them. And sloppy Joe’s can be a healthy quick dinner–just a little messy.

Ingredients:

  • 16-20 oz. lean ground turkey
  • 1/2 cup ketchup (I don’t measure. I just squeeze some in until it seems a little saucy)
  • 1/4 cup yellow mustard (must be yellow mustard, or it won’t come out right)
  • 3 Tbsp. reduced sodium Worcestershire sauce
  • 1 medium onion, chopped
  • 2 tsp. garlic powder
  • salt and pepper

Directions:

  1. In a large saute pan, cook the chopped onions until lightly golden.
  2. Add ground turkey, and break apart with spatula.
  3. Add ketchup, mustard, Worcestershire, and garlic powder. I don’t measure, I just go by taste and what looks right.

And that’s about it! It’s so easy and delicious. I use whole wheat buns to serve it with, and have a vegetable side like broccoli dipped in light ranch. It reminds me of being a kid.

8
Oct
2010
 Easiest Chicken Recipe Ever



Sometimes I feel like it takes forever to cook a piece of meat, and lately I have been getting sick of chicken. 

I came across a crock-pot recipe for BBQ chicken. Why didn’t I think of that before? Using a crock-pot–duh! Crock-pot cooking is so easy. You just throw everything into the pot and go about your day until you’re ready to eat. How bad can that be (Blatant Barefoot Contessa reference)?

If you use this recipe (see above link from All Recipes) with a light Italian dressing, it counts up to be about 270 calories, and 5 grams of fat per cup.

My boyfriend makes a mean coleslaw with shredded cabbage, light mayo, sour cream, apple cider vinegar, and honey. We had the bbq chicken on some whole wheat buns, and it was perfect!
And did you know that it cost less than $1 to make a whole large bowl of coleslaw?! A head of cabbage is super cheap, and all you have to do is shred it yourself and add a few common ingredients you probably have laying around the kitchen.
Each whole wheat bun cost about $0.16,  the chicken was probably about $1.99 per pound or less, and the bbq sauce/ingredients was about $3. This makes the total meal cost less than $10 for about 4 servings. Impressive.

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22
Aug
2010
 Best Chicken Ever



When traveling to Costa Rica with my family this summer, we stopped by possibly the best restaurant in Costa Rica, Lemon Zest. A few of us ordered “the chicken” dish (they only have a few select items on their menu, and with good reason–they are perfected). Not knowing what to expect from this small little American family-run restaurant, we were pleasantly surprised with our meal.
The chicken came with some pretty red cabbage that looked like purple flowers (can’t really tell with this picture). It was lightly breaded with a balsamic reduction, and topped with tomatoes, red onions, basil, and mozzarella.

So far my Mom, my sister (who doesn’t cook complicated meals–that says something), and I (with my boyfriend’s culinary assistance) all tried to re-create this dish because it was so delicious. I may have come closest to the original, but can not get my chicken to be as tender and juicy (any hints or suggestions are welcome!).

Lemon Zest Famous Chicken Recipe Re-Creation:
Ingredients:

  • 1/2 Head red cabbage, cut
  • 1/2 Red onion, sliced
  • 4 Red tomatoes, sliced
  • 1/4 C. Fresh basil
  • 6 oz. Fresh mozzarella (can be reduced fat), sliced
  • 1 C. Balsamic vinegar
  • 2 TB. Sugar
  • 1 TB. Chopped garlic
  • 1 tsp. Lemon zest plus juice of 1/2 lemon
  • 6 Kalamata olives pitted and finely chopped
  • 1 TB Dried oregano
  • 1/4 C. Olive oil (for cooking)
  • 1 C. Panko bread crumbs
  • 1 Egg
  • 1.5 lbs. Boneless skinless chicken breast
  • Salt and pepper

Directions:
1. Bring balsamic vinegar to a simmer in a medium saute pan. Reduce about 10 minutes. Fumes from vinegar will be potent, so you may need to leave the kitchen while the balsamic reduces.
2. Add garlic, sugar, lemon zest and juice, oregano, chopped olives, and 1 tomato (diced) to the balsamic reduction. Continue to simmer while chicken is prepared, about 5 minutes.
3. Heat a large saute to medium-high with olive oil. Pound chicken so that it is equal thickness throughout. Add a pinch of salt and pepper. Bread chicken by dipping in egg (that has been beaten), and then panko bread crumbs. Place breaded chicken in saute pan, and cook on both sides about 4 minutes until golden brown.
4. Once the balsamic reduction has thickened, decrease the temperature to low.
5. In a medium baking dish, place the cooked chicken. Top with balsamic reduction, red onions, tomato slices, basil leaves, and mozzarella. Add red cabbage slices around the chicken. Bake at 350 for about 7-10 minutes until cheese is melted, and chicken reaches 165.

My 14 year old brother with his cool shades at the restaurant.

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