I Love Sesame Oil

Sesame oil is one of my favorite oils to cook with because it's full of healthy fats, but also packs a lot more flavor than traditional cooking oils.  Tonight, I went out for a nice run (2 miles!) and was starving when I returned, so I sauteed 5 oz. chicken breast, 1 cup string beans, 1.5 cups broccoli, and 1 cup water chestnuts in 1 tsp. of sesame oil and a bunch of garlic powder.  Then I added 1/4 c. whole wheat couscous and mixed it all up for a healthy alternative to traditional stir fry.  It was flavorful, light, and delightful.  It packed 550 calories (which sounds like a lot, but is perfectly reasonable for dinner, especially post-workout), 72g carbs, 43g protein, 11.8g fat, only 154mg sodium, and 15g of fiber.  Such a perfect recovery meal :)

Clean Cuisine

I'm sure many of you are familiar and/or in love with the lettuce wraps on the menu at PF Changs and the Cheesecake Factory.  However, for a seemingly healthy alternative to a sandwich or tortilla-type wrap,the nutritional information is astounding.

For one order of PF Chang's Chicken Lettuce Wraps (which are typically eaten as the appetizer BEFORE the meal!), be ready to spend:

• Calories:  640
• Fat:  28g
• Saturated Fat:  4g
• Sodium:  2600mg
• Carbohydrates:  68g
• Protein:  32g
• Fiber:  8g

The sodium level alone is enough to make me cringe.


And if you think that's bad, get ready for the nutritionals on the similarly named dish from the Cheesecake Factory:

• Calories:  1536
• Fat:  6g
• Saturated Fat:  6g
• Sodium:  2346mg
• Carbohydrates:  114g
• Protein:  96g

Gagging yet?  Well, tame your gag reflex for a minute, and try my clean, healthy take on Chicken Lettuce Wraps.  Ideally, you want to use Iceberg lettuce for this dish, but I only had Romaine, so I worked with it.

Ingredients:

• 10 large lettuce leaves
• 1 boneless, skinless, chicken breast (about 4-5oz)
• 1/4 c. whole wheat couscous
• 1 c. frozen, chopped broccoli
• 3/8 c. water (or just a little under 1/2 cup)
• 1/2 tsp. sesame oil
• Garlic Powder
• Black Pepper

Thoroughly wash lettuce leaves, and leave soaking in cold water for 1-2 hours prior to assembling/serving wraps
Preheat the oven to 450
Prep a baking pan with foil and cooking spray
Place the chicken breast on the pan and season with garlic powder and black pepper
Bake approximately 25 minutes or until thoroughly cooked
While the chicken is cooking, bring water and frozen broccoli to a boil in a small pot with garlic powder and sesame oil.
Add the couscous, cover, and turn heat off.  Let sit for 8 minutes, and then fluff with a fork
When the chicken is done, shred it using 2 forks
Assemble your wraps with small amounts of chicken and the couscous/broccoli mixture
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Not only does this taste amazing, but the nutritional information is much prettier than the restaurant versions, and you can play around with different spices to create totally different flavors.

Nutritional information for the entire dish:

• Calories:  410
• Fat:  7g
• Saturated Fat:  0.4g
• Sodium:  94mg
• Carbohydrates:  45g
• Fiber:  10.3g
• Sugars 3.8g
• Protein:  42g
• Vitamin A:  194%
• Vitamin C:  121%
• Calcium:  10%
• Iron:  22%

 
 ...a little bit more bang for your nutritional buck, no?  And it's ridiculously filling.

Be sure to soak the lettuce leaves for at least an hour so they won't break when you roll them...and definitely use Iceberg over Romaine

Shred the chicken using 2 forks if it's too hot to shred by hand

Couscous and Broccoli Mixture

Finished Product!

YUM!

Hope you all enjoy!!

Sugar and Spice...

I love having something for breakfast to kick-start my day.  As tempted as you might be to reach for a pop-tart or a nutri-grain bar, why not try to make something that's sweet, but that will also fuel your morning?

I always say you cannot go wrong with oats in the morning.  I buy Old Fashioned Oats and make my breakfast the night before so they can soak up all the liquid and be extra flavorful and delicious in the morning.

Today's concoction:

Ingredients:

• 1/2 medium Gala apple, diced
• 1/4 cup Old Fashioned Oats
• 1/2 cup unsweetened Almond Milk (I used Almond Breeze)
• 1 scoop vanilla whey protein (use what you like, but I use MRM All Natural Vanilla Whey...only 1g sugar)
• Lots of cinnamon!

Combine all ingredients in a tupperware, put the lid on, and shake vigorously to blend.  Store in the fridge overnight, and enjoy the next morning either cold or hot.

Protein Monster

After my workout tonight, my body was craving protein.  The resultant dinner was Garlic and Cayenne Pepper Tilapia over Quinoa with broccoli, edamame, tomatoes, and onions.

Ingredients:

• 1/2 c. water
• 1/4 c. quinoa
• 1/2 c. organic salsa (with chunky onions and tomatoes)
• 1 c. frozen, chopped broccoli
• 1/2 c. edamame (shelled)
• 4 oz. Tilapia fillet
• Garlic Powder and Cayenne Pepper

Preheat oven to 425
Coat Tilapia with garlic powder and cayenne pepper
Bake Tilapia for 8-12 minutes until white and flaky
In a small pt, bring water, quinoa, broccoli, salsa, and edamame to a boil.  Reduce heat, cover, and simmer, 15 minutes or until all water is absorbed and quinoa is fluffy.

Mix together and enjoy!

Clean, Low-Carb, Southwest Chicken Soup

Another long absence from blog-land, but here's a recipe I just made up, and thankfully remembered to write down...

Ingredients:

• 2 lbs. Extra Lean Ground Chicken
• 1, 15 oz. can Diced Tomatoes
• 1, 15 oz. can No Salt Added Corn
• 1, 15 oz. can Low Sodium Chick Peas
• 10 oz. Salsa
• 1 medium Onion, chopped
• 1, 4 oz. can Chopped Jalapenos
• 2 cloves Garlic, minced
• 2 cups Water
• 14.5 oz. Low-Sodium Chicken Broth
• 3 cups Spinach, roughly shredded by hand
• 2 large Zucchini, roughly chopped
• 2 medium Yellow Squash, roughly chopped
• 2 large Bell Peppers, chopped (I used green and orange)
• 3 cups Frozen Chopped Broccoli
• Garlic Powder, Chili Powder, and Red Pepper Flakes to taste

In a large pot, saute chicken, onions, garlic, and broccoli with garlic powder, until chicken is fully cooked
Add all other ingredients, and stir well
Bring to a boil
Reduce to a simmer, cover, and cook for 30 minutes

Makes 8 Hearty Servings

Calories:  262
Macros:  29g Carbs, 2g Fat, 36g Protein

Protein Pancakes and Other Deliciousness

Well, as usual, I am always trying to come up with ways to incorporate more protein in to my diet while avoiding protein powders whenever I can.  My old friend Amie gave me a recipe for a protein pancake that turned out just delicious, and I am of course adapting the recipe to make new and exciting versions.

Here is the traditional version:  3/4 cup liquid egg whites, 1/2 cup old fashioned oats, 1 tbsp. ground flaxseed, 1/2 cup blueberries, lots of cinnamon.  Mix it all together, spray a pan with nonstick spray, pour, flip, and eat!

Ridiculously Huge and Ridiculously Filling

Last night, I decided to put a little Fall twist on the protein pancake.  I upped the protein to 1 cup of liquid egg whites, upped the oats to 3/4 cup, added 1/2 c. pureed pumpkin, lots of cinnamon, and 1 tbsp. ground flaxseed.  It was autumnal and delicious.  I didn't photograph the finished product, but here it is while it was cooking

Last Sunday, I spent all day in the kitchen making all kinds of good food for the week.  Now that I have given up my vegetarianism, I'm trying to find ways to make poultry appealing.  Jamie Eason has a recipe for "Turkey Meatloaf Muffins."  This just makes me want to gag on so many levels.  First...meatloaf...ew.  Second....meatloaf in muffin form...double ew.  Nonetheless, these are a great source of protein and easy to eat on the go, so I decided to use the recipe (but use ground chicken instead of turkey) and to make them into patty form instead of muffin form.  They came out really delicious.  Her recipe makes 12 muffins, with a serving being 2.  I made 6 burgers, so still same serving size.  Here is her recipe:

Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard (I didn't have any, so I used 2 tsp. of spicy brown mustard)
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray baking sheet with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Form the mixture into 6 fairly similarly sized patties
5. Bake for 40 minutes.

When I heated these up throughout the week, I put a teaspoon of Lawry's Buffalo Barbeque Sauce on them.  SO GOOD

Many of you may not know this about me, but I ABSOLUTELY DESPISE RAW TOMATOES.  They gross me out beyond anything.  I non-affectionately refer to the disgusting insides as "the goopies" and will not even kiss my fiance if he's had a tomato in the last hour or so.  However, since they happen to be one of his favorites, I suck it up in the name of domesticity and this past weekend, I made him a lovely fresh bruschetta.

Ingredients:

• 4 medium sized roma tomatoes, seeded and diced (REMEMBER TO THROW THE GOOPIES AWAY WHEN MAKING BRUSCHETTA)
• A handful of fresh basil, finely chopped
• 1 tsp. olive oil
• fresh ground pepper and celtic sea salt to taste
• fresh bread, toasted with a bit of olive oil brushed on top

To go along with the bruschetta, I made him a healthier version of chicken parm using fresh mozzarella (unsalted) and whole wheat bread crumbs, and baking the chicken instead of frying it.  For myself, I used un-breaded chicken, rubbed with garlic and oregano and topped with spinach leaves and fresh mozzarrella.  I served both over pasta

Lastly, I made vegetarian chili this week, similar to the recipes I've posted previously, but this time I added a new ingredient....Textured Vegetable Protein.  I'm still not sure how I feel about it.  It smells kind of like dog food before you add it in to the recipe, and the texture is kind of weird.  I'll try it in other recipes before I make my final decision though.

Well friends, that's all for now.  I think I'm going to try to do weekly posts to summarize the things I make throughout the week.  I find a lot of what I make is repetitive, but we'll see how it goes :)  Happy eating!

Food for Thought...

Julia Child once said, “The only time to eat diet food is while you're waiting for the steak to cook."  While I can't agree with her on the steak part, I cannot stress enough how important it is to enjoy what you eat while understanding that in long run, it's nothing but fuel to keep you going.  That being said, diets don't work.  Plain and simple.  Understanding what foods your body prefers to use as fuel is key to both losing and maintaining weight.  Additionally, lets not forget the whole "calories in vs. calories out" thing.  If you're not burning more than you're eating, you will gain weight.

In my seemingly neverending struggle with my weight, I have hit plenty of bumps in the road, but I think I'm finally at a point where I can appreciate food for the things that it does for me, and realize that the rest doesn't matter.  My body will decide how it wants to look and what it wants to weigh, and I am simply along for the ride.  That doesn't mean that I won't continue to care about everything I put into my body, it means that I need to respect my body more for what it has done for me, and for what I am asking it to do for me.

As most of you know, I adore Jamie Eason.  She has just launched a 12-week fitness training program on bodybuilding.com, and I am currently in the middle of Week 1.  It is a somewhat traditional periodization approach to weight training, along with a guide for food and nutrition.  I always enjoy a good workout, so I am all good on that front, but what I am struggling with is the food part!  Approximately 50% of my calories must come from protein, so I have given up my vegetarian ways (probably temporarily) for the sake of improving my body composition.

So far, I have been full, satisfied, and not craving anything, but I must say I'm glad that this way of eating is only meant to be sustained for the short term, as my tummy does not appreciate all the protein I have been giving it...particularly when my last small meal of the day consists of a smoothie made of raw liquid egg whites (pasteurized), blueberries, and spinach.  It doesn't taste all that bad, but knowing what's in it is enough to make me gag, and I have decided that it's just not worth it.  I will incorporate more protein in other parts of my day and forgo this smoothie terror for now.


And now for the reason you all read this blog anyway...the food!

First, baked tilapia over quinoa with steamed broccoli.

Ingredients

• 8 oz. Tilapia (yes, I ate 8 whole ounces!  proteeeeein)
• 1/4 cup quinoa
• 1/2 cup steamed broccoli
• 1/2 cup low-sodium vegetable broth
• 1 tbsp. low-sugar barbeque sauce

Preheat the oven to 425.  Spray a baking sheet with nonstick spray and place the Tilapia fillets on the sheet.  Spread the low-sugar barbeque sauce over the fish and bake for approximately 15 minutes or until white and flaky

Pour the quinoa and vegetable broth into a small pot and bring to a boil.  Cover and reduce heat to a simmer for 15 minutes or until all broth is absorbed and you can see little squiggles in the quinoa grains.

Place the broccoli with 2 tbsp of water in a small pyrex and microwave for 3 minutes.

Combine and enjoy!

This is what 49 grams of delicious protein looks like

Next, chicken steamed in a mixture of lemon juice and balsamic vinegar with green beans over couscous with corn on the cob on the side....this was ridiculously filling


Ingredients:

• 2 large chicken breasts (this meal was for 2)
• 1 cup frozen cut string beans
• 1 cup couscous
• 3/4 cup fresh squeezed lemon juice
• 1/2 cup balsamic vinegar
• 2 tsp. Splenda

Cut defrosted chicken into cubes and set aside.

 Prepare the mixture of lemon juice, balsamic vinegar, and Splenda and place it in a large Ziplock bag.  Add the chicken and let marinate approximately 30 minutes

Prepare the couscous according to package directions, but add garlic powder, black pepper, a bit of sea salt, and oregano to the water

Preheat the oven to 450 and create a foil pack with the chicken and string beans inside.  Close up the pack and cook for 30 minutes.

Assemble your meal, and enjoy!

Perhaps one of the most delicious things I've ever made...Pineapple Chicken over Couscous.


Ingredients:

• 2 chicken breasts, cubed
• 6 tbsp. reduced-sodium soy sauce
• 1 large can of pineapple chunks, packed in its own juices
• 1 tsp. rice vinegar
• 2 tbsp. Ideal brown sugar
• 3 tbsp. water
• 1 1/2 tbsp. cornstarch
• 1 tbsp. sesame oil

Place the chicken breasts in a large Ziplock bag with 3 tbsp. of the soy sauce and let it marinate for 30 minutes

While the chicken is marinating, open up the pineapple and pour the juice into a cup.  Add the other 3 tbsp. of soy sauce, the rice vinegar, the sugar, and the water and stir until the sugar dissolves

In a small cup, mix the cornstarch with a little water and set it aside

Heat the sesame oil in a large pan.  Once hot, add the chicken and stir fry until cooked through and slightly browned.

Remove the chicken and set aside.

Without cleaning the pan, add the pineapple chunks and stir fry 5-6 minutes

Add the mixture of pineapple juice to the pan and put the chicken back in the pan and cook for 5-6 more minutes

Add the mixture of cornstarch and water and stir to thicken the sauce

Cook the couscous according to package directions

Spoon the chicken, pineapples, and sauce over the couscous and enjoy!

Ridiculously Delicious

Next up, Salsa chicken over quinoa and green veggies....this one is super easy.  Use the recipe for quinoa and green veggies from my last post.  Make a foil pack for the chicken with 3 tbsp. of your salsa of choice.  Seal it up and bake at 450 for 30 minutes.  YUM

Now, an excellent side dish...Roasted Purple Potatoes seasoned with sea salt, pepper, and rosemary.  Purple potatoes can be hard to find, so I jump on them when I find them.  They taste like a normal potato, but are lower in starch and FULL of antioxidants.  Slice them thinly and place in a large Ziplock with 1 tbsp. of olive oil and the spices.  Spread in a single layer on a baking sheet sprayed with nonstick spray.  Bake at 400 for 25 minutes or until slightly crispy.

Lastly, 2 of my newest obsessions....

This is a hybrid of a pear and an apple.  Crunches like an apple and tastes like a pear....could this get more delicious?

Teddie Natural Peanut Butter with Flaxseed...super delicious and super healthy :)

Well, that's all for now.  I hope you all continue to enjoy what you eat and fuel your bodies with yummy clean foods :)

Green and Proteiny

My dinner tonight is a Veggie and Quinoa Stir Fry...completely delicious, and for those of you Weight Watchers enthusiasts, it's only 5 points for that whole dish!

Ingredients:

• 1/4 cup Quinoa
• 1/3 cup chopped onion
• 1/2 large green bell pepper, diced
• 1/2 cup frozen peas
• 1/2 cup frozen green beans
• 1/2 cup frozen chopped spinach
• 2 tsp. minced garlic
• 1 cup low sodium vegetable broth
• Spices to taste - garlic powder, paprika, black pepper

Spray the bottom of a large pan with cooking spray.  Add garlic, onion, and green bell pepper and saute over medium heat for 7-8 minutes.  Add all other vegetables and continue to saute another 5-6 minutes.  Add vegetable broth and quinoa and bring to a boil.  Reduce heat and cover and let simmer for 15 minutes until all water is absorbed.

ENJOY!

Have a Healthy 4th of July! :)

Hello All!  I bring you some deliciously healthy, vegetarian, and summery dishes to spice up any summer party:

First, here is a Quinoa Black Bean Salad (serves 8):

Ingredients:

• 2 cups uncooked Quinoa
• 1 can low sodium black beans
• 4 stalks celery, diced
• 1 green pepper, diced
• 1 red pepper, diced
• 2 handfuls sugar snap peas, halved
• 1/2 small red onion, diced
• 2 tbsp. minced garlic
• 1 medium sized carrot, peeled and diced
• 1/2 cup extra-virgin olive oil
• 4 tbsp. lime juice
• chili powder
• cumin
• black pepper
• garlic powder
• celtic sea salt

Instructions:

• Bring 4 cups of water to a boil; add Quinoa and reduce heat to simmer; cover and simmer 15 minutes until all liquid is absorbed; set aside
• Place all vegetables and garlic in large skillet with 2 tsp. olive oil and lightly saute for 3-4 minutes to release flavors (vegetables should remain crispy).  During last minute of saute, add cumin, black pepper, garlic powder, and a dash of sea salt (all spices are to taste)
• In a small container, make the dressing:  whisk the remaining olive oil with the lime juice, chili powder, garlic powder, and black pepper
• In a large container (or serving bowl) mix the quinoa, veggie mixture, and dressing together
• Refrigerate and serve chilled

sauteeing the veggies

Quinoa is such a cool looking grain...additionally, it is high in protein and in fiber

Finished Product!

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 Next up is a chilled lentil salad with spinach, broccoli, zuchini, and red onion in a lemon-garlic vinaigrette (serves 8).  Lentils are great because they have the highest protein content of any legume and they also don't require pre-soaking like most other dried beans

Ingredients:

• 2 cups dry lentils, uncooked
• 2 handfuls baby spinach, shredded by hand
• 1 cup chopped broccoli 
• 1 small zucchini, shredded
• 1/2 small red onion, diced
• 1 oz. feta cheese, finely diced
• 3 tbsp lemon juice
• 1/4 cup extra virgin olive oil
• 1 tsp. lemon zest
• 2 tbsp. minced garlic

 
 Instructions:

• In a pot, place the lentils in enough water to cover them by 1 inch; bring to a boil and then simmer uncovered for 20-25 minutes, until lentils are tender (this should be done slightly in advance to allow the lentils to cool)
• Whisk together lemon juice, lemon zest, olive oil, and minced garlic
• In a large container, mix the lentils, spinach, onions, zucchini, broccoli, and feta
• Add the dressing, and stir to mix
• Serve chilled!

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Another delicious summer salad, inspired by my friend Dan, is a 5-Bean Salad with Orzo:


Ingredients:

• 1 can low sodium Pinto Beans, rinsed and drained
• 1 can low sodium Black Beans, rinsed and drained
• 1 can low sodium Kidney Beans, rinsed and drained
• 1 can low sodium White Beans, rinsed and drained
• 1 can low sodium Garbanzo Beans, rinsed and drained
• 1 can low sodium Golden Corn, rinsed and drained
• 1/2 small red onion, diced
• 4 celery stalks, diced
• Fresh cilantro, finely chopped
• White Pepper
• 1/4 cup Balsamic Vinegar
• 1 package of Orzo, cooked according to package directions

Instructions:

• Whisk together white pepper and balsamic vinegar
• Mix the cooked orzo with the beans, cilantro, and onion
• Pour the dressing over and mix gently
• Serve chilled!

Hope these delicious recipes inspire you to bring a little health and clean eating to your next barbeque or party!

Happy Independence Day!!

More Healthy Deliciousness

Last week I tried a new recipe that I tweaked from one I found online, and the result was fantastic.  Pumpkin Applesauce Bread.  It was a huge hit at work, and I will definitely be making it again!

Ingredients:

• 1 1/2 cups all-purpose flour
• 2 cups whole wheat flour
• 2 teaspoons baking soda
• 1 teaspoon salt
• 1/2 teaspoon baking powder
• 2 cups Splenda
• 1 cup No-Cal Brown Sugar
• 1 teaspoon ground cinnamon
• 1 teaspoon pumpkin pie spice
• 1 cup  unsweetened applesauce
• 1 cup egg beaters
• 1 (15 ounce) can pumpkin puree
• 1/4 cup water

Preheat oven to 350 degrees.  Mix all dry ingredients together in a large bowl.  Add the wet ingredients and mix just until blended.  Pour into 2 9x5" loaf pans and bake 45 minutes or until toothpick comes out clean

Enjoy!