Wednesday, July 9, 2014

Creamy Baked Parmesan Chicken


Hello friends!

Things continue to be crazy busy at my house with my workout schedule, work and school and just life in general...we are getting ready to go on vacation and things are even busier for us!  But I always try to find time to try out new recipes and this one last night was a huge hit!

Super easy, very few ingredients, and absolutely delicious.

Hope you are enjoying a more relaxing Summer!

Ingredients:
1 1/2lbs boneless skinless chicken breasts (I used frozen tenderloins because I had them on hand and I'm trying to clean out the freezer!)
1- 7oz container of Greek yogurt
1/4 cup grated Parmesan cheese
1 tsp garlic powder
1/2 tsp ground pepper (or more to taste)
1 tsp Italian seasoning or seasoning of your choice
Salt to taste
Mrs. Dash or other salt-free seasoning, to taste

Preparation:
Preheat oven to 350.

Spray a large baking dish with nonstick spray.

Place the chicken breasts into the baking dish and sprinkle with Mrs. Dash or other seasoning.

In a separate bow, mix together all of the other ingredients.

Spread the sauce mixture on top of the chicken breasts.


 
I sprinkled a little more Parmesan on top!

Place the baking dish in the oven and bake for 30-45 minutes until chicken is cooked and sauce is starting to brown.

Remove from oven and serve with sides!


Nutrition*:
Serves 4
Calories 254 / Carbs 5g / Fat 5g / Protein 46g / Fiber 0g / Sodium 414mg


*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Adapted from Sandy's Kitchen

Monday, June 23, 2014

Brussels Sprouts & Bacon Salad



Ohhhh, friends!  You are going to LOVE this salad!

Let's talk about how delicious and nutritious Brussels sprouts are first: 

  • Helps lower cholesterol
  • Aids in thyroid function
  • Studies have shown cruciferous vegetables to be cancer-fighting
  • Supports our body's detox system, antioxidant system and inflammatory system!
  • Did I mention it is delicious!??  I could seriously eat Brussels sprouts every day...and I make it all kinds of different ways.  This particular recipe just happens to be a cold version and you are going to love it!
And, it doesn't hurt that the recipe calls for bacon...you like bacon, right?  If you answered no, I'm sorry, I just don't think this relationship is going to work out...no, no really...it's not me, it's you.

Let's get to it!

Ingredients:

Juice of 1/2 lemon
Juice of 1/2 large orange, or 1 small orange
1 small shallot, minced
1/4 cup olive oil
salt & pepper, to taste
3 slices of bacon, crumbled
1 package or about 2 dozen Brussels sprouts, washed and chopped (you can now buy them shredded already but if you don't have these in your local grocery store, just slice them up.)
1/3 cup roasted, unsalted almonds, chopped
1/2 cup grated Parmesan cheese or any type of sharp cheese
1 tsp sugar

Preparation:
*make this up to a day ahead of your event, the longer it sits, the better melding of the flavors - however the first time I made this, we ate it right away and it was just yummy!

For the dressing:  In a small mixing bowl, add shallots, lemon and orange juice; mix together.

Slowly drizzle in the olive oil while whisking to create a bit of emulsification; it will start to look creamy and begin to blend really well together.  Set aside in the fridge while you mix the rest of the ingredients.

For the salad:  In a large bowl, add the sprouts, bacon, almonds, salt and pepper and toss all of it together.

Toss the salad with the dressing, sprinkling the sugar along the way.  I like the tiny bit of sweetness the sugar adds to the citrus-y taste of the dressing....so good!

Cover and cool in the fridge for a few hours, and then when ready toss and serve.  You can make a little bit more dressing if you'd like to add later.

Serve as a side dish to BBQ or any type of meat or fish - it's light and refreshing!

Nutrition*:
Serves 4 as a side dish.

Calories 284 / Fat 24g / Fiber 2g / Carbohydrates 10g / Protein 10g / Sodium 339mg

Adapted from Pinch of Yum.


*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.

Thursday, June 5, 2014

Recipe Rewind: Tomato Cannellini Salad



It’s Summer and you know that means:  Summer picnics and Summer parties, and all things summery and delicious!  I posted this recipe back in 2012 and as the warm-weather festivities start to gear up, I remember how much I just love to make this every year and take it to parties.  It’s perfect to make even a few days ahead and there’s no mayo so there’s no worry about it being out in the weather.  Not that you have to worry about that:  Everyone loves it and it’s gone in a wink of an eye!  This little salad was so quick to throw together and tastes exactly as summer should – fresh!  IF you have any leftovers, toss it onto a salad or enjoy it with some grilled chicken…yummmmm!


Ingredients:

1 can cannellini (white kidney) beans, drained and rinsed well
1 pint cherry tomatoes, halved
½ cup canned corn (you can use fresh, too if you have it)
20-25 basil leaves, chopped
4 garlic cloves, minced (I heart garlic so I always use more than called for!)
1 T red wine vinegar
1 T apple cider vinegar
1 tsp extra virgin olive oil
2 tsp honey

Preparation:

Place all of the ingredients in a medium sized bowl.  Stir to incorporate all of the flavors.  Cover and chill for at least 1 hour.  Serve!

See?  E.A.S.Y!  I cannot explain in words the sheer deliciousness of this salad, folks!



Nutrition*:
Serves 4
Calories 161 / Carbs 28g / Fat 2g / Protein 9g / Fiber 7g / Sodium 412mg

*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult a qualified healthcare provider for any answers to personal health care questions.