Monday, November 18, 2013

Monday night soup

First day at the new job and I come home wanting soup! Spicy, warm, delicious soup. I decided to make buffalo chicken soup. I didn't have a recipe but I had hot sauce so why not?

Ingredients (feeds 4):
1lb chicken, cubed 
4 cups low sodium chicken broth/stock
1 cup Franks Red Hot wing sauce
1 red onion, diced (white is fine too)
2 stalks celery, diced
4 garlic cloves, diced
1 tbl olive oil
1 tbl butter
1 tbl corn starch
Salt and pepper
Crumbled feta/Bleu cheese (optional)

Heat large pot to medium and add both butter and oil. Stir in onions and celery until the onions are translucent. Add garlic and cook for 3 minutes. Add stock and hot sauce and mix well. Add the chicken, reduce to medium low, and cover. Cook for about 8 minutes or until chicken is cooked. Add salt, pepper, and cornstarch to thicken. Turn down to low and let sit for about 5 more minutes. 

Garnish with cheese if you want!

Enjoy :)

Thursday, September 12, 2013

Chicken and Spinach Soup

Fall is upon us, which means that we can eat soup every day without anyone looking at us funny. I am extremely picky when it comes to soup, which is why I prefer to make it myself. I've actually never made chicken soup before but I had time on my hands so I figured, why not!

Chicken and Spinach Soup

Ingredients (makes 6 servings):
1 chicken breast, cut into cubes or bite sized pieces
2 cups of low sodium chicken broth
2 cups of water
3 garlic cloves
1 white onion, diced
1 10oz bag of frozen spinach (I used about 8oz)
1 14oz can of cannelini beans, rinsed and drained
1 14oz can of sliced stewed tomatoes
1 rind/heel from romano or parmesan cheese (or 1/2 tsp salt)
1 tsp black pepper
1/2 tsp cayenne pepper (optional)
1 tbl olive oil

Heat oil in a large soup pot and add garlic and onions. Cook for about 5 minutes. Add broth and water and cook for an additional 5 minutes. Add the spinach, tomatoes, cheese/salt, and spices and simmer for 10 minutes. Add the chicken and beans, cover the pot, and let sit for an hour so the chicken gets cooked and the flavors come together.

Enjoy :)

Nutrition Facts:
Calories: 121
Total Fat: 4.3g
Cholesterol: 17mg
Sodium: 313mg
Carbohydrates: 10.8g
Fiber: 3.4g
Sugars: 2.4g
Protein: 9.4g

Monday, August 19, 2013

Sunday Cravings

I try to be productive on Sundays, but sometimes it just doesn't work out. I managed to do laundry this past Sunday but didn't quite make it to the grocery store and I didn't make any food for the week. I was really in the mood for Kraft Mac and Cheese (or Annie's) but neither myself nor my roommates had any. I could have walked 0.2 miles down to the quick mart but I ended up just making it from scratch. 

I've done mac and cheese in the crock pot before but I did not have the patience for that. Scratch mac is super easy and quick if you don't do the whole bread crumb topping-bake in the oven procedure. This is by no means one of my healthy dishes but everyone deserves to go crazy every once in a while!

Sunday Mac and Cheese

Ingredients (serves 1):
1/2 cup of whatever pasta you have on hand (I had whole wheat shells)
1 Tbl flour
1 Tbl butter
1/2 cup milk (I used 1%)
1/4 cup cheddar (I used Cabot Seriously Sharp)
1/4 cup Parmesan or Pecorino (really makes a huge difference!)
1 tsp mustard powder
1/2 tsp cayenne pepper
1/2 tsp black pepper
1/4 tsp salt

Boil water and add your pasta. Cook for 8-10 minutes. Meanwhile, in deep saute pan, melt the butter. Whisk in your flour until combined and a bit clumpy looking. Add the milk and cook on medium high. When the milk/roux mixture is to your desired thickness, add the cheese and spices. Drain your pasta and add it directly into the sauce. Put it in a bowl and devour. 

Easy, cheesy, and so good. I probably used way more cheese than I should have but I don't regret eating this one bit! I'm not going to list the nutrition facts since I really don't want to know how many calories I ate!

Enjoy :)

Thursday, August 8, 2013

A Healthier Take on Sausage and Beans

I'm really not a fan of most sausages do to the fact that they contain fennel or caraway seeds. However, I love turkey sausage, chicken sausage, and the more international types (Polish, Spanish, Portuguese). This recipe oddly came to me when I bought mushrooms at the grocery store yesterday. It's earthy, savory, and will be a great dish to make in the fall (or today, who cares!).

Turkey Kielbasa and Black Beans with Marinated Mushrooms

Ingredients (serves 4):
2 Cups mushrooms (I used whole button mushrooms)
1 Package of Hillshire Farm Turkey Kielbasa
2 cans of black beans, drained and rinsed
1 Tbl butter
1 Tbl Balsamic Vinegar
2 Tbl Extra Virgin Olive Oil
2 cloves of garlic, crushed or finely diced
1 Tbl fresh rosemary, finely diced
2 tsp of dried Thyme
1/3 cup of diced scallions

Heat oven to 450º. Using a wet paper towel, wash the dirt off of your mushrooms. Place them in a plastic bag and add vinegar, oil, garlic, rosemary, thyme, a teaspoon of black pepper, and 1/2 teaspoon of salt. Mix well and let marinate until the oven is ready (for me that's about 20 minutes). Cook the mushrooms for 15-20 minutes in a shallow container or casserole dish, stirring occasionally. 

Meanwhile, add butter to a medium sized pan and head to medium high. Add your kielbasa (you can chop, dice, puree, or whatever you feel like) and cook for about 5 minutes or until they are 2 shades darker in color. Add the beans, turn the heat to low, and cook for 10 minutes. You can use a potato masher to mash the beans for a smoother consistency, or you can lightly grind them in a food processor prior to adding them to the pan. 

When the mushrooms are done, quarter them and add them to the sausage and beans. Add additional salt and pepper if you feel that the flavors are lacking. The best part is when you add the liquid from the roasted mushrooms to the bean mixture! After you have served your hungry guests, top each bowl with fresh scallions.

You could serve this over rice or quinoa if you'd like to round out the meal with a carb.

Enjoy :)

Nutrition Facts:
Calories: 314 per serving
Total Fat: 15.3g
Cholesterol: 56.9g
Sodium: 1,011mg
Carbohydrates: 23.4g
Fiber: 5g
Sugars: 6g
Protein: 19.8g

Harvest Turkey Burgers

Zucchini is one of my favorite vegetables and I love to try new ways too cook with it. I've done zucchini cakes, grilled zucchini, and zucchini spaghetti. Yesterday I decided to grate it like I would for my zucchini cakes and add it to some ground turkey for half meat/half veggie burgers! You could also make these into meatballs and they would be equally as delicious.

Harvest Turkey Burgers

Ingredients (makes about 5 burgers):
1/2 lb of extra lean ground turkey
1 medium zucchini, grated with skins and drained of extra moisture
1 10oz can of tomatoes and green chilis, drained
1/2 of a red onion, diced
3 cloves of garlic, diced
1/2 cup of plain bread crumbs
1/4 cup of grated pecorino romano cheese
1/2 of an avocado or 1 egg (to bind)
1 tsp dried basil
1 tsp parsley flakes
1/2 tsp dried oregano
1 tsp black pepper
1/2 tsp salt
1 tsp red pepper flakes

Preheat oven to 350º. Mix together all of the ingredients in a large bowl. Spray a cookie sheet with cooking spray (or drizzle olive oil). Form your patties/balls and top with another spritz of cooking spray, as well as a sprinkle of salt and pepper. Cook for 40 minutes if making burgers or 30 minutes for meatballs.

You can eat these on a burger bun, or you could serve over a salad, or some zucchini spaghetti! They taste great with homemade marinara sauce or even barbecue sauce.

Enjoy :)

Nutrition Facts:
Calories: 170 per burger
Total Fat: 3.6g
Cholesterol: 30mg
Sodium: 795mg
Carbohydrates: 19.3g
Fiber: 1.9g
Sugars: 7.7g
Protein: 14.5g

Sunday, July 21, 2013

Spinach Artichoke Cauliflower Crust Pizza

I have a healthy obsession with cauliflower crust. It's really easy to make and it's an amazing alternative to regular pizza. I did a lot of trial and error to find the best recipe, and now that I have it there are endless possibilities. I also love spinach artichoke dip and thought that combining the two would be a genius idea.

Spinach and Artichoke Cauliflower Crust Pizza

Ingredients for crust:
1 head of cauliflower, riced, cooked, and drained (in-depth directions to follow)*
1/4 cup shredded part-skim mozzarella cheese 
1/4 cup grated Parmesan or pecorino cheese
1 egg 
2 Tbl chopped fresh basil (optional)
1 Tbl garlic powder
1 tsp black pepper
Pinch of salt

Directions for Crust:
Put a pizza stone or cookie sheet in the oven before preheating it to 400 degrees. Mix all of the crust ingredients in a bowl. Take a piece of parchment paper and spray thoroughly with cooking spray. Place the dough on the paper and spread with a spatula to your desired thickness (1/8-1/4 inch) in any shape you want. Place the parchment paper on the cookie sheet or stone and bake for 15-20 minutes, or as long as it takes for the crust to turn golden on top.

Ingredients for dip:
1 13.75 can of artichoke hearts
1 10oz bag of frozen spinach, cooked and drained. 
1/2 cup light mayo
1/2 cup fat free plain Greek yogurt
2 cloves of garlic
1/4 cup onions
1/4 cup shredded part-skim mozzarella cheese
2/3 cup grated Parmesan or pecorino cheese
1/2 tsp cayenne pepper (optional)
1 tsp black pepper
Pinch of salt

Directions for dip:
In a food processor, lightly chop artichoke hearts, garlic, an onions. Add mixture to mixing bowl with all other ingredients. Bake at 400 for about 20 minutes, or until golden and bubbling (or the pizza crust is done). When the crust is ready, simply spread the dip on top and pop it back I'm the oven for another 10 minutes so the flavors can combine. You can add more cheese an garlic powder on top if you want extra flavor!

A quarter of the pizza is only 300 calories!!

Enjoy :)

Nutrition Facts: 
Calories: 297
Total Fat: 20.1
Cholesterol: 41.9mg
Sodium: 1005,2mg
Carbohydrates: 16.2g
Fiber: 2.5g
Sugars: 4.3g
Protein: 21.6g

*to make the cauliflower:
Cut the florets and add to the food processor until the texture is very fine. Add cauliflower to a bowl and microwave, covered, for 4 minutes. Let cool, and using my favorite kitchen accessory ever, CHEESE CLOTH, drain out all of the liquid. If you don't have cheese cloth (it's dirt cheap on Amazon), simply use paper towels to get the moisture out as well as you can.

Monday, July 8, 2013

Herb Marinated Chicken with Quinoa and Spinach

One thing I love about my apartment is that we grow fresh herbs on the deck. We have parsley, cilantro, basil, sage, and rosemary at our disposal anytime. Although they have been suffering in this 90+ degree weather, the rosemary and sage have been thriving and begging me to cook with them. So I did.

Maybe one day I will be good at photographing food

Ingredients (serves 4):
2 cups of cooked quinoa (directions here)
1 10oz bag of frozen chopped spinach, microwaved and drained of excess liquid
1 lb of chicken
2 Tbl fresh rosemary, chopped
2 Tbl fresh thyme, chopped
4 cloves garlic, diced
1/2 cup red wine
salt and pepper
1/4 cup olive oil

Pound/slice your chicken breasts so that they are 1/4 of an inch thick (I do this because I am too impatient to wait for the thick pieces to cook). Add your chicken to a large ziplock bag with olive oil, chopped herbs, salt, pepper, and garlic. Let marinate for at least an hour, flipping the bag every 30 minutes. When the chicken is read to be cooked, turn a pan to medium high and add all of the contents in the bag (no need to add oil to the pan since it is in the marinade). Cook for about 4-5 minutes on each side. 

Remove the chicken from the pan and add the wine in. Let boil and reduce by half and develop all of the flavors left behind from the chicken (about 5 minutes). Add the spinach and quinoa to the sauce alongside more salt and pepper and mix well. Serve everyone 1 chicken breast and 1/2 of a cup of the quinoa mixture.

Enjoy :)

Nutrition Facts:
Calories: 396
Total Fat: 19.8g
Cholesterol: 65mg
Sodium: 284mg
Carbohydrates: 23.4g
Fiber: 3.4g
Sugars: .9g
Protein: 27.8g

Monday, June 24, 2013

Revamped Corn and Black Bean Salad

Since it's the summer, I've been making my corn and black bean salad recipe a lot lately. However, a new year means a new twist on this delicious summer staple. I only changed a few things, but one of the key changes has been decreasing the amount of oil to make it even healthier.

Revamped Corn and Black Bean Salad
Fancy storage container, eh?

Ingredients (most are the same...makes about 15 servings):
4 Cups of whole kernel frozen corn; defrosted
2 (15 oz) cans of black beans; drained and rinsed
4 fresh tomatoes; seeded and diced
1 red onion, diced
2 cans of diced green chilies,
1 Tbl balsamic vinegar
2 Tbl olive oil
1 tsp red wine vinegar
2 Tbl lemon juice
4 dashes of hot sauce (anything with a tang...Tabasco or NYC brand hot sauce both work)
1 tsp salt
1 tsp pepper
1 Tbl Cumin
1 tsp dried oregano
1 tsp dried basil

Mix everything together in a large storage container or a bowl with a lid and give it a good shake (or 10). Let sit in the fridge for at least 4 hours before serving. Add chicken, shrimp, or sausage and make a meal out of it! I recently added it to an egg white omelette and a quesadilla...both were SO delicious!

Enjoy :)

Nutrition facts:
Calories: 94 per serving
Total Fat: 2.1g
Cholesterol: 0mg
Sodium: 20.4mg
Carbohydrates: 16.2g
Fiber: 3.2g
Sugars: 3.2g
Protein: 3.8g

Monday, June 3, 2013

Grilled Steak Tips with Asparagus and Grilled Nectarines

Grilling season is my favorite! I try to grill as many components to a meal as possible since it makes everything taste that much better. I try to eat steak once a week and so last night seemed perfect for it. I didn't make any carbs to go with my meal but I did make a caprese salad when I got impatient waiting for the marinade to reach its full effectiveness!

Grilled Steak Tips with Asparagus

Steak Ingredients (serves 3-4):
1-1/2 lbs of steak tips (try to get a good quality with marbling)
3 Tbl Worcestershire sauce
1/4 cup lemon juice
1/4 cup low sodium soy sauce
1/4 cup olive oil (I did half EVOO and half extra light)
3 pressed garlic cloves
3 Tbl dried basil
2 Tbl garlic powder
2 Tbl dried parsley flakes
1 tsp pepper
1 tsp hot sauce (I used Frank's)

Steak Directions:
In a large mixing bowl, combine all of your marinade ingredients. Mix very well with a whisk and add your tips. Let the marinade do its thang for at least 3 hours. Make sure to take your steak out 20 minutes before you have to cook it so it can come up to room temp. Heat your grill to high heat and let it warm up for about 10 minutes. Turn the grill down to medium high and put your tips on. Cook for 5 minutes with the grill open. After that time as passed, flip the steak, close the grill, and cook for another 5 minutes. Take the meat off the plate and do not touch it for 10 minutes. Voila, perfectly medium rare steak! If you want your meat cooked any more done than this, you're better off eating chicken because that's just wrong.

Nutrition Facts:
Calories: 524 per serving
Cholesterol: 141mg
Sodium: 874.7mg
Carbohydrates: 6.1g
Fiber: .3g
Sugars: 2g
Protein: 46.7g

Asparagus Ingredients:
I bunch of asparagus
1/4 cup olive oil
1/4 cup lemon juice
1 tsp salt
2 tsp pepper

Asparagus Directions
In a large plastic bag, add the marinade ingredients and shake well (make sure the bag is sealed!). Add the asparagus and let it marinade for an hour. Turn the grill to medium and add the asparagus. Cook for about 10 minutes, turning occasionally so they are charred equally all the way around.

Nutrition Facts:
Calories: 60 per 8 spears
Total Fat: 3.8g
Sodium: 17mg
Carbohydrates: 6.2g
Fiber: 2.5g
Sugars: 1.9g
Protein: 2.9g

Dessert Bonus!!

Grilled Nectarines

Nectarine Ingredients:
1 Nectarine per person, sliced lengthwise and pitted
Brown Sugar

Nectarine Directions:
30 minutes before you intend to grill, rub brown sugar on the cut side of the fruit and let soak in until it dissolves. Turn the grill to high and make sure you spray with pam or rub with an oily paper towel. Place the nectarine cut side down on the grill and cook for 2 minutes or until you are happy with the grill marks. Flip all of them over and cook for another 2 minutes. 

Sadly, we did not have cool whip or vanilla ice cream to serve with our grilled fruit, but they were delicious plain!

Nutrition Facts:
Calories: 115 per 2 halves 
Total Fat: .5g
Sodium: 3.9mg
Carbohydrates: 28.5g
Fiber: 2.4g
Sugars: 24.6g
Protein: 1.5g

Enjoy :)

Thursday, May 23, 2013

Mexican Rice

I love having healthy, well-rounded side dishes. Since I had tacos tonight, I had to have beans and rice on the side. I added a good amount of veggies, a lot of flavor, and cooked the rice the night before to save time. I learned a new way to cook brown rice since I have never loved the consistency when I have made it in the past and I will never go back to my old ways.

(Sorry for the awful pattern on my counter top...we rent our apartment clearly) 

Mexican Rice (serves 6):
2 Tbl oil
1 cup brown rice
2.5 ounces (or 2 cups) fresh spinach
1 can black beans, drained and rinsed
1 small can diced green chilies 
1 small yellow onion, diced
1/2 red bell pepper, diced
1/4 cup taco seasoning (either homemade or store bought)
1/4 cup chicken stock

Brown rice cooking directions:
Bring 4 cups of water to a boil and add 1 cup of rice. Turn down to medium and cook uncovered for 30 minutes, stirring occasionally. Drain the rice and add back to the pot. Cover tightly and steam over no heat for 10 minutes.

Mexican rice directions:
Heat oil over medium high and add onions and red bell peppers. Cook for about 5 minutes and add spinach. Stir until wilted, the add beans and green chilies. Cook for 2 minutes, turn heat to low, and add the cooked rice and chicken stock. When the rice mixture is warmed through, add the taco seasoning and mix thoroughly. 

Enjoy :)

Nutrition Facts:
Calories: 145 per serving
Total Fat: 5.2g
Sodium: 66.2g
Carbohydrates: 20.1g
Fiber: 4.8g
Sugars: .9g
Protein: 5.1g

Shrimp Tacos with Avocado Sauce

I love shrimp tacos! I'm not supposed to have them too often since they are highs cholesterol, but they are such a good alternative to chicken or beef. I made them tonight as a special dinner for my friend and served them with an avocado sauce that has been hardcore floating around on Pinterest. I also served my version of Mexican dirty rice which I will post in a separate blog entry.

Ingredients (serves 4):
1 lb of frozen pre-cooked peeled and deveined shrimp (defrosted and diced)
2 Tbl oil
2 cloves garlic
1 medium yellow onion, diced
2 Tbl lemon juice
1/2 cup World Harbors fajita marinade
1/2 cup white wine
1 tsp black pepper
8 small flour tortillas
Diced scallions to top 

Heat oil in skillet to medium high and add onions. Cook until soft and add garlic. Add all of the liquid and boil until the wine reduces, about 5 minutes. Turn down to low and add shrimp, salt, and pepper.

Nutrition Facts (just the filling):
Calories: 206 per serving
Total Fat: 7g
Cholesterol: 230mg
Sodium: 1,056mg
Carbohydrates: 10.2
Fiber: 0.5g
Sugars: 8.6g
Protein: 20.5g

Avocado sauce ingredients (makes about 15 servings):
1 avocado
2 cloves garlic
1/2 cup plain, low fat Greek yogurt
1/4 cup olive oil
2 tsp hot sauce (I used Frank's red hot original)
2 tsp lemon juice
1/2 tsp salt
1 tsp black pepper

Using either a blender, immersion blender, or food processor, combine all ingredients until smooth.

Nutrition Facts:
Calories: 61 per serving
Total fat: 5.7g
Sodium: 6.3mg
Carbohydrates: 1.8g
Fiber: 0.9g
Sugars: 0.6g
Protein: 1.5g

We started by spreading the sauce on a warm tortilla, adding the shrimp, and topping with scallions.

Enjoy! :)

Sunday, April 7, 2013

Spring Quinoa Salad

My roommate and I are obsessed with quinoa. We each cook a cup every Sunday to have for the week and use in new and creative ways. Recently on Pinterest I saw a recipe for a quinoa salad and another for a homemade Greek dressing. I decided to put both together with a few edits and made a healthy, tasty, and fresh salad!

Spring Quinoa Salad

Salad Ingredients (makes 4 servings):
1 cup of uncooked quinoa
2 cups chicken stock or water
1 red or orange bell pepper, chopped
3 medium sized tomatoes, seeds removed and chopped
8 scallions, diced
1 avocado, diced
1 1/2 cups of corn

Salad Directions:
Toast the quinoa in a pan over medium heat with 1 tablespoon of olive oil. After the quinoa becomes fragrant, add the liquid, turn to low, cover, and cook for about 40 minutes or until the quinoa is completely cooked. Put in the freezer to cool for about 30 minutes.

Once the quinoa has cooked, combine all ingredients in a large bowl and add salt and pepper. 

Nutrition Facts:
Calories: 266 per serving
Total Fat: 10.2g
Sodium: 25.5g
Carbohydrates: 40.4g
Fiber: 8.9g
Sugars: 7.3g
Protein: 8.2g

Dressing Ingredients (link to original): 
Juice from 2 lemons
1 cup olive oil (I used extra light tasting)
1/4 cup red wine vinegar
3 cloves of pressed garlic
1/2 tsp dried oregano
1/2 tsp dried thyme

Combine all dressing ingredients and shake it up real good. Add about  1/2 cup of the dressing to the quinoa salad and mix everything together. You will definitely have leftover dressing!

Nutrition Facts (for about 1-2Tbl)
Calories: 98
Total Fat: 11.2g
Sodium: 2mg
Carbohydrates: 0.6g

Enjoy :)

Friday, March 8, 2013

Award Winning Southwestern Chili

Most people look forward to Christmas, their birthday, or Thanksgiving every year. Me? I look forward to the annual chili cook off held at a family friend's house. Dozens of different types of chili, a lot of margaritas and or sangria, jalapeno popper dip, and (believe it or not) the best home made pizza I've ever had (which I have the recipe for and will ask for permission to post). I've never brought my own chili since it is typically one per household and I have lived with my parents in previous years. This year, since I am part of a new household of 3 post-grads, I have decided to make my own chili. I've never made it before, and I kind of just thought of it when I was sitting at work one day twiddling my thumbs. We can only hope for the best and add dollop after dollop of sour cream.

Spicy Southwestern Chili

Ingredients: (it seems like a lot but the bottom half you should have on hand)
1 lb of extra lean ground turkey

1/2-1 lb ground chorizo (taken out of the casing)
1 10oz can black beans, drained and rinsed
1 15.5 oz can kidney beans, drained and rinsed

12-15 oz corn (either fresh, canned, or frozen)
1 large Spanish white onion, diced
1 medium red onion, diced
2 red bell peppers, diced
2 jalapeños, diced

1 Serrano pepper
3-4 cans various tomatoes (diced, smashed, puree)
1 7oz can chipotle in adobo, dice the chipotle and keep the sauce
1/2 cup Brown sugar
1/4 cup chili powder
1/4 cup cumin
2 Tbl garlic powder
2 tsp mustard powder
S+P to taste

My favorite toppings: sour cream, scallions, sharp cheddar cheese, and chips to dip of course!

Nutrition Facts (per 1 cup):

Calories: 209
Total Fat: 6.1g
Cholesterol: 26.6mg
Sodium: 850.2mg
Carbohydrates: 30.3g
Fiber: 4.5g
Sugars: 11.6g
Protein: 11.3g
Enjoy :)

Thursday, March 7, 2013

Buffalo Chicken Pizza

Oh wow 2 buffalo chicken posts in a row...shocker! But really not at all. I bought a Pillsbury multi-grain pizza crust the other day and decided to put it to good use. Lots of Frank's red hot, lots of cheese, lots of onions. How could you go wrong? Simple. You can't.

Buffalo Chicken Pizza
look at all that cheesy goodness...even though I am horrible at photographing food

Ingredients (serves 6):
1 container of Pillsbury mutli-grain pizza dough
1 boneless skinless chicken breast (cut lengthwise for faster cooking)
1 cup of Frank's red hot wing sauce
1 large white onion, diced
1 cup part-skim shredded mozzarella cheese
1 cup shredded cheddar or jack cheese (or pepper jack)
2 Tbl oil, separated
1 Tbl garlic powder

Open the container of dough (even though it can be terrifying) and roll to your desired shape. Don't forget to flour your surface and your rolling pin! I made mine into two separate rectangular pizzas so they would fit on the cookie sheets. Spread 1 Tbl oil and the garlic powder all over the uncooked crust. Cook the dough according to the directions on the can (on a greased cookie sheet at 400º for 8 minutes I believe). 

Heat a large skillet with 1/2 Tbl of oil (or butter) on medium heat. Cook the unions until they are translucent and a little bit golden brown if you like. When the onions are done, add the other 1/2 Tbl of oil and cook your seasoned chicken (just salt and pepper). When the chicken is done, shred it with two forks into bite sized pieces. Add the chicken back into the skillet and add 1/2 cup of the Frank's. It is now time to assemble!

This is the order the toppings go in: 
Hot sauce (the remaining 1 cup)
Half of the cheese
Remaining cheese

You can put blue cheese or ranch under the hot sauce layer but I didn't have any ranch on hand. I also don't like crust, so my pizza was covered all the way to the edge! Cook the pizza at 400º for about 15 minutes or until you get impatient and want to eat it. 

Enjoy :)

Nutrition Facts:
Calories: 348 per serving
Total Fat: 9.6g
Cholesterol: 26mg
Sodium: 1,882mg
Carbohydrates: 4.4g
Fiber: 0.4g
Sugars: 1.1g
Protein: 14.7g

Monday, February 11, 2013

Buffalo Chicken Quinoa

I love quinoa. I love buffalo chicken. As I was making my lunch for work last night, I had the brilliant idea to combine my two loves. There was zero effort involved, and this dish is not only incredibly easy, but very tasty as well.

Buffalo Chicken Quinoa
sorry I can't take pictures of food like a pro

Ingredients (serves 4):
4 boneless, skinless chicken breasts (I used the thin ones since they are perfectly portioned. Otherwise use 2 regular ones and cut in half)
1 cup of uncooked quinoa
2 cups of low sodium chicken stock (or vegetable stock, or water...whatever you have on hand)
1/2 cup Frank's Red Hot Wing sauce
1/2 cup sharp cheddar cheese
1 large yellow onion, diced (optional)
3 Tbl olive oil, separated
2 tsp garlic powder
2 tsp onion powder
2 tsp cayenne pepper
S+P to taste

Directions for the Quinoa and Onions:
Heat 1 Tbl of olive oil a large skillet on medium high and add the onions. Cook until they are translucent and slightly brown. Remove the onions, and add 1 Tbl of oil. Add the quinoa and stir until you can smell it (about 3 minutes). Add 2 cups of chicken stock, turn down to simmer, and cook until all of the water is absorbed (you can add additional liquid if the quinoa dries out). When the quinoa is finished, fluff it with a fork and add the onions back in as well as a dash of both salt and pepper.

Directions for the Chicken:
Season 4 chicken breasts with the onion powder, garlic powder, cayenne pepper, salt, and pepper. Heat 1 Tbl of olive oil over medium high heat and the chicken breasts. Cook through all the way, about 3 to 5 minutes per side. When the chicken is done, cut it into bite sized pieces.

Making the Magic Happen:
Combine the diced chicken into the quinoa-onion mixture. Add the cheese and the hot sauce (add more if you like it spicier) and voila! A super easy and delicious dish.

You could potentially add other vegetables like corn or peas but I kept it simple.

Enjoy :)

Nutrition Facts:
Calories: 467 per serving
Total Fat: 24.4g
Cholesterol: 103.1
Sodium: 1,621.8mg
Carbohydrates: 21.7g
Fiber: 2.9g
Protein: 39.1g

Thursday, January 31, 2013

Tomatillo Salsa

I experimented with tomatillos a few summers ago after I had my first salsa verde. I love all types of salsa, especially ones that combine sweet and spicy. Although tomatillos look like green tomatoes, they actually come from the gooseberry family. They aren't sold everywhere, but luckily I have the amazing Wilson Farms nearby with a great variety of fresh produce. Depending on how spicy or garlicky you like your salsa, I would definitely play around with this recipe.

Roasted Tomatillo Salsa

4 tomatillos, outer paper removed and skin rinsed
1 large Spanish white onion, quartered
2-4 whole cloves of garlic, peeled
2 jalapenos (you can remove seeds and stems if you don't like too much heat)
Juice of 1 lime
1/3 cup chicken stock/broth
2 Tbl olive oil
1tsp salt
1 tsp pepper

Preheat oven to 400º. Place tomatillos, onion, garlic, and jalapenos on a large baking pan. Add olive oil, salt, and pepper, and coat all of your ingredients well. Bake for 40 minutes. Remove the stems from the jalapenos and tomatillos. In a medium sized pot, combine everything from the oven, as well as the lime juice and chicken stock. With an immersion blender, blend until smooth. If you don't have an immersion blender, a regular blender or food processor will do the trick. You could also add cilantro or cream to change the flavor profile but I like it as is.

Serve with chips or mix with chicken and make enchiladas!

Enjoy :)

Nutrition Facts for the whole thing:
Calories: 383 (anywhere from 25-50 per serving)
Total fat: 29.8g
Sodium: 2,502.5mg
Carbohydrates: 31.1g
Fiber: 6.5g
Sugars: 13.7g
Protein: 4.7g