1.23.2011

oven roasted garlic herb fries


oven roasted garlic herb fries
adapted from word of wisdom living

health note from word of wisdom living:
"Health note:  Potatoes are avoided by some due to their high glycemic index, which can raise blood sugar.  Combining them with olive oil slows down metabolism and smoothes the sugar spike.  The spices are both flavorful and rich in antioxidants."

1/8 cup extra virgin olive oil
3 cloves garlic, minced
1/2 tsp dried basil
1/2 tsp dried dill weed
1/2 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp dried parsley
4 large yukon gold potatoes
kosher salt and freshly ground pepper to taste

preheat oven to 425 degrees.

in a large bowl, combine oil and spices (except salt and pepper).  wash the potatoes and cut into wedges, leaving skins on.  (thinner wedges are crispier and cook faster).  add wedges to the bowl and coat evenly.  arrange on a foil lined baking sheet, add salt and pepper to taste.

roast for 30-40 minutes at 425 degrees, flipping the potatoes after 20 minutes to brown on both sides.

serves 4


Nutrition Facts
oven roasted fries
Serving Size: 1 serving
Amount Per Serving
Calories163
Total Fat7g
      Saturated Fat1g
      Trans Fat0g
Cholesterol0mg
Sodium0mg
Carbohydrate26.6g
      Dietary Fiber3.1g
      Sugars3g
Protein4g
Vitamin A 0%Vitamin C 46%
Calcium    2%Iron 7%

balsamic chicken pasta


balsamic chicken pasta
adapted from mels kitchen cafe

1 lb whole wheat linguine
2 red bell peppers cut into thin strips
8 oz sliced button mushrooms
4 tbsp balsamic vinegar
5 cloves garlic, finely minced
1/2 tsp salt
1/4 tsp ground black pepper
4 tbsp + 1 tsp olive oil
1 1/2 tbsp dried basil
2 cups cooked, shredded chicken (i poached the chicken)
1 1/2 cups shredded or cubed part-skim mozzarella cheese

heat a large pot of water to a boil. add the linguine and cook until just tender according to package directions. drain.
in a small bowl, whisk together vinegar, garlic, basil, salt and pepper. when combined, slowly whisk in the olive oil until the dressing is completely combined.
while the pasta is boiling, heat 1 teaspoon olive oil in a 12-inch non-stick skillet over medium heat and add the bell pepper and mushrooms. cook until the bell peppers are crisp-tender and the mushrooms are soft. add the cooked chicken and cook for 1-2 more minutes, until the chicken is heated through.
when the noodles have been drained, add the hot noodles to the skillet with the red pepper, mushrooms and chicken. toss. add the shredded or cubed mozzarella and toss quickly to combine before the cheese melts. pour the dressing over the top and toss with tongs to coat all the ingredients with the dressing. serve warm or at room temperature.
serves 6


Nutrition Facts
balsamic chicken pasta
Serving Size: 1 serving
Amount Per Serving
Calories502
Total Fat19.4g
      Saturated Fat5.4g
      Trans Fat0g
Cholesterol55mg
Sodium382mg
Carbohydrate59.7g
      Dietary Fiber8.7g
      Sugars2.5g
Protein31.9g
Vitamin A 14%Vitamin C 51%
Calcium    25%Iron 19%

lemon burst cookies


lemon burst cookies
recipe source the brown eyed baker

1 (18.25 oz) lemon cake mix
2 eggs
1/3 cup vegetable oil
2 tbsp lemon juice
1/2 tsp lemon extract
1/3 cup confectioner's sugar

preheat oven to 375 degrees.

line baking sheet with parchment paper (i was out of parchment paper so i sprayed my baking sheet with non-stick spray).

blend everything but the confectioners sugar.

refrigerate dough for 15 minutes.
pour confectioners sugar in a small bowl.

drop heaping tablespoons of dough into balls and roll in confectioners sugar and place on baking sheet.


bake for 10 minutes or until the edges are lightly browned. cool for 2-3 minutes on cookie sheet and then transfer to a wire rack to cool completely.


yields approximately 18 cookies
serving size = one cookie

Nutrition Facts
lemon burst cookies
Serving Size: 1 serving
Amount Per Serving
Calories155
Total Fat5g
      Saturated Fat1.2g
      Trans Fat0g
Cholesterol0mg
Sodium201mg
Carbohydrate26.1g
      Dietary Fiber0g
      Sugars14.9g
Protein1.1g
Vitamin A 0%Vitamin C 1%
Calcium    4%Iron 3%

crispy chocolate toffee oatmeal cookies = TO DIE FOR!


probably the most delicious cookie i've tried in a long, long time.  definitely a crowd pleaser.  my family would agree.

crispy chocolate toffee oatmeal cookies
adapted from the picky cook

1/2 cup brown sugar
1/2 cup white sugar
1/2 cup softened, unsalted butter
1 egg
1 1/2 tsp vanilla
1/4 tsp salt
1/4 tsp cinnamon
1/2 tsp baking powder
1/2 tsp baking soda
1 cup flour
1 cup oats - not instant oats
1 1/4 cups rice krispies cereal
1 cup english toffee bits
1 cup mini chocolate chips

preheat oven to 375 degrees
line baking sheets with parchment paper

in a medium bowl, whisk together the flour, salt, cinnamon, baking powder and baking soda.  combine butter and sugars in your mixing bowl. beat until smooth. on low, add in egg and vanilla extract. beat until combined.

slowly add in the dry ingredients.  stir in the oats, chocolate chips, toffee bits and cereal.  don't over mix.  you don't want to crush the cereal too much.

scoop dough into balls and place on a cookie sheet lined with parchment.  bake for 10-12 minutes.

makes approximate 36 cookies

Nutrition Facts
crispy chocolate toffee oatmeal cookies
Serving Size: 1 serving
Amount Per Serving
Calories149
Total Fat7.4g
      Saturated Fat4.2g
      Trans Fat0g
Cholesterol9mg
Sodium80mg
Carbohydrate20.4g
      Dietary Fiber0.6g
      Sugars14.7g
Protein1.2g
Alcohol0.1g
Vitamin A 2%Vitamin C 1%
Calcium    1%Iron 3%

asian turkey meatballs with sesame lime sauce


asian turkey meatballs with sesame lime sauce
adapted from skinnytaste


meatballs:
1/4 cup panko crubs
1 1/4 lb 93% lean ground turkey
1/4 cup egg substitute
1 tbsp fresh ginger, minced
2 cloves garlic, minced
1/2 tsp salt
3 scallions, chopped
1 tbsp reduced sodium tamari
2 tsp sesame oil

dipping sauce:
4 tbsp reduce sodium tamari
2 tsp sesame oil
2 tbsp lime juice
2 tbsp water
1 chopped scallion

preheat oven to 475 degrees

mix meatball ingredients by hand in a large bowl.  shape 1/4 cup meat mixture into a ball and transfer to a casserole dish sprayed lightly with non-stick spray.  repeat with remaining mixture.

bake until cooked through, about 20 minutes.

for the dipping sauce, mix together everything but the scallion.  once all the ingredients are combined, add the scallions.

drizzle sauce over the cooked meatballs (approximately 1 tbsp of sauce per every 3 meatballs).


makes 12 meatballs.

serves 4.

meatballs:


Nutrition Facts
asian turkey meatballs
Serving Size: 1 serving
Amount Per Serving
Calories292
Total Fat12.5g
      Saturated Fat3.5g
      Trans Fat0g
Cholesterol100mg
Sodium906mg
Carbohydrate13.8g
      Dietary Fiber0.6g
      Sugars1.4g
Protein31.2g
Vitamin A 11%Vitamin C 8%
Calcium    1%Iron 4%

dipping sauce:

Nutrition Facts
for asian turkey meatballs
sesame lime dipping sauce
Serving Size: 1 serving
Amount Per Serving
Calories18
Total Fat1.1g
      Saturated Fat0.2g
      Trans Fat0g
Cholesterol0mg
Sodium350mg
Carbohydrate0.8g
      Dietary Fiber0.1g
      Sugars0.1g
Protein1g
Vitamin A 1%Vitamin C 2%
Calcium    0%Iron 2%

olive garden's chicken giardino


olive garden's chicken giardino

sauce:
1 tbsp butter
1/4 tsp thyme
1/2 tsp rosemary
1 tsp garlic pepper
1 tbsp cornstarch
1/4 cup reduced sodium chicken broth
1/4 cup water
1/4 cup white wine
1 tbsp milk (i used skim)
1 tsp lemon juice
s&p to taste

chicken:
2 lbs boneless, skinless chicken breasts, sliced width wise into 1/2" strips
1/4 cup extra virgin olive oil
1 tsp rosemary
2 cloves garlic, minced
juice 1/2 lemon

vegetables:
1/4 cup extra virgin olive oil
1/2 bunch fresh asparagus (remove bottom inch of stem; cut remainder into 1" pieces)
1 zucchini, julinne cut
1 yellow summer squash, julienne cut
2 roma tomatoes, cut into 1/2" pieces
1 cup broccoli florets, blanched
1/2 cup frozen peas
1 cup spinach, cut into 1/2" pieces
1/2 cup carrots, julienne cut

1 lb farfalle pasts (bow ties), cooked according to package directions

chicken:
combine all chicken ingredients in a mixing bowl and blend well.
marinate for 30 minutes


sauce:
melt butter in a sauce pan over medium heat.  stir in thyme, garlic pepper & rosemary.  whisk to thoroughly blend & cook for 1 minute.

combine chicken broth, water, wine, milk & lemon juice in a small mixing bowl.  add cornstarch & whisk until cornstarch has dissolved & there are no lumps

add liquid mixture to sauce pan.  whisk all ingredients together & bring to a boil.  season with salt & pepper to taste then remove from heat.

chicken & vegetables:
heat a large skillet over medium-high heat.  add 1/4 cup extra virgin olive oil.  saute the chicken strips until internal temperature reaches 165 degrees.  add all vegetables & saute until cooked through. add cooked, drained pasta & sauce to pan. stir until pasta is thoroughly coated with sauce.  

top with parsley and/or parmesan cheese.

serves 6

Nutrition Facts
olive garden recipe
chicken giardino
Serving Size: 1 serving
Amount Per Serving
Calories489
Total Fat15.2g
      Saturated Fat2.5g
      Trans Fat0g
Cholesterol85mg
Sodium488mg
Carbohydrate47.1g
      Dietary Fiber6.3g
      Sugars5.9g
Protein42.6g
Alcohol0.9g
Vitamin A 83%Vitamin C 101%
Calcium    5%Iron 20%


beef goulash


beef goulash

1 1/2 lbs extra lean beef
2 tbsp olive oil, divided
1 tsp black pepper
1/2 tsp dried oregano
1/2 tsp dried basil
1 medium yellow onion, chopped
1 medium green bell pepper, seeded and chopped

1 tsp worcestershire sauce
1 tsp sugar
1 14.5oz can diced tomatoes
16 oz whole grain elbow noodles
1 cup grated cheddar cheesed

preheat oven to 350 degrees.

bring a large pot of water to a boil.

heat 1 tbsp of olive oil over medium-high heat in a large skillet.  brown hamburger with pepper, oregano and basil. drain hamburger.

while the hamburger is draining, begin cooking the elbow noodles to al dente.

while the noodles are cooking, heat 1 tbsp of olive oil in the same skillet used to brown the hamburger.  saute onion and bell pepper until soft (approximately 8 minutes).  add hamburger back to the skillet along with worcestershire sauce, sugar and tomatoes.  let simmer until noodles are done or for at least 5 minutes. 


in a large bowl, combine drained/rinsed noodles with hamburger mixture.


spread mixture into a casserole dish and bake un-covered for 30 minutes.


after 30 minutes, top with cheese and bake for an additional 10-15 minutes or until cheese is completely melted.


serves 6

Nutrition Facts
beef goulash
Serving Size: 1 serving
Amount Per Serving
Calories476
Total Fat19.5g
      Saturated Fat6.9g
      Trans Fat0g
Cholesterol85mg
Sodium889mg
Carbohydrate39.5g
      Dietary Fiber5.9g
      Sugars8.7g
Protein34g
Vitamin A 14%Vitamin C 65%
Calcium    19%Iron 28%

cashew chicken



cashew chicken
adapted from the brown eyed baker

1 1/2 lbs boneless, skinless chicken breasts, cut into 1" pieces
2 tbsp dry sherry
2 tsp minced, peeled fresh ginger
3 1/2 tsp cornstarch, divided
1/2 tsp kosher salt
1/2 cup low sodium chicken broth
2 tbsp reduced sodium tamari (or soy sauce)
1 tbsp rice vinegar
2 tsp granulated sugar
1 tbsp + 1 tsp sesame oil
4 garlic cloves, minced
2/3 cup unsalted cashews
2 green onions, white and green parts divided and thinly sliced


in a medium bowl, toss the chicken with the sherry, ginger and 1 1/2 tsp cornstarch; season with coarse salt.  refrigerate for 30 minutes.

meanwhile, in a small bowl whisk together the chicken broth, soy sauce, rice vinegar, sugar and 2 tsp cornstarch.  set aside

in a large, nonstick skillet over medium-high heat, heat the sesame oil.  add the chicken and cook until golden brown and cooked through, about 5 minutes.  transfer chicken to a plate and cover with foil.

in the same skillet, add the remaining teaspoon of oil. add the cashews, garlic, and green onion whites. cook, stirring constantly, until the garlic begins to soften, about 30 seconds. whisk the sauce again to combine and add to the skillet along with the chicken. cook until the sauce thickens, about 30 seconds. serve over rice or noodles and top with the green onion greens.
serves 4
Nutrition Facts
cashew chicken
Serving Size: 1 serving
Amount Per Serving
Calories358
Total Fat16g
      Saturated Fat2g
      Trans Fat0g
Cholesterol90mg
Sodium1064mg
Carbohydrate13.9g
      Dietary Fiber2.2g
      Sugars4g
Protein39.3g
Alcohol1g
Vitamin A 5%Vitamin C 7%
Calcium    2%Iron 9%


1.12.2011

word of wisdom living

"To be honest, my health goal is quite modest.  I accept dying; my goal is to hold off the grim reaper until I’m done living.  There is, ahem, one other goal:  to look good, even in death."

i am very, VERY excited about this blog.

i have said, "that crap will kill you" and they have said, "we all die of something."

i'm excited because i want so badly to be educated about nutrition and this man has spent years reading and researching simply to better himself and now he's sharing all he's learned for nothing.  he's not interested in sponsorships or selling products.  he just wants to educate us.

i'm ready and will be following.
you should to.

1.11.2011

catching up

last night i finally put together posts for all of the worthy recipes i've tried the last two months.

the good thing about mass posting is you're all spared my unnecessary commentary.  i just wrote out the recipes.

i hope you'll try some.

new recipes below:
apricot venetian chicken (olive garden)
whole wheat banana blueberry muffins
barbecue chicken pizza
slow cooker chicken tortilla soup
chocolate gingerbread bars
turkey lasagna rolls
pumpkin spice muffins
beef stew
pasta fajioli

healthy new year!

from now on, i'm hoping the photos will start to get better as i continue to familiarize myself with my new camera!

1.10.2011

olive garden's apricot venetian chicken


olive gardens apricot venetian chicken
did you know olive garden shares their recipes?

sauce:
1/2 cup chicken broth (i used low sodium)
1/2 cup apricot preserves
salt and pepper to taste

tomato mixture:
1/2 lb roma tomatoes, cut into 1" pieces
6 basil leaves, cut into 1/2" pieces
1 tsp garlic pepper
salt to taste

garlic herb seasoning:
3 tsp garlic pepper
1 tsp italian seasoning

1 bunch asparagus with stems removed
1/2 lb broccoli florets
1 tbsp extra virgin olive oil
4 boneless skinless chicken breasts
chopped parsley to garnish

combine garlic herb seasoning ingredients in a small mixing bowl and set aside

blend chicken broth and apricot preserves in a sauce pan.  add salt and pepper to taste. bring to a boil and remove from heat

combine tomatoes, basil, garlic pepper and salt in a separate mixing bowl and set aside.


blanch asparagus and broccoli for 1 minute in a pot of salted boiling water.  transfer immediately to ice bath to stop cooking.

coat saute pan with 1 tbsp olive oil.  while keeping ingredients separated in pan, heat cooled asparagus, broccoli and tomato mixture until hot.  do not overcook.


grill chicken until internal temperature reaches 165 degrees.

place grilled chicken on a plate next to hot broccoli and asparagus.  sprinkle garlic herb seasoning on broccoli. pour tomato mixture on top of vegetables.  top chicken with apricot sauce and garnish with parsley.

serves 4
nutritional facts according to olive gardens website
reduce the sodium by using low sodium broth and going easy on "salt to taste"

Nutrition Facts
Olive Garden
Chicken ~ Venetian Apricot ~ Dinner
Serving Size: 1 order
Amount Per Serving
Calories380
Total Fat4g
      Saturated Fat1.5g
Sodium1420mg
Carbohydrate32g
Protein54g

whole wheat banana blueberry muffins


whole wheat banana blueberry muffins
another tasty recipe adapted from a hint of honey

2 1/2 cups white whole wheat flour
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/2 tsp cinnamon
2 eggs, whisked
1 1/2 cups ripe banana, mashed (i used 3 thawed from frozen bananas)
3/4 cup brown sugar
1/4 cup unsweetened applesauce
1 tsp vanilla extract
2/3 cup milk (i used skim)
1 cup frozen blueberries

preheat oven to 375 degrees.  lightly grease or line two muffin tins

in a medium bowl, whisk to combine flour, baking powder, baking soda, salt & cinnamon

in a large bowl, whisk to combine eggs, banana, sugar, applesauce, vanilla and milk.  add dry ingredients and stir until just combined.  gently fold in blueberries.

dived batter between muffin cups. (she made 12 large muffins.  i made 20).  bake for 18-20 minutes until a toothpick inserted comes out clean.  cool on wire rack.

makes 20 muffins
Nutrition Facts
whole wheat banana blueberry muffins
Serving Size: 1 serving
Amount Per Serving
Calories124
Total Fat0.7g
      Saturated Fat0.1g
      Trans Fat0g
Cholesterol18mg
Sodium185mg
Carbohydrate27.5g
      Dietary Fiber2.2g
      Sugars14.1g
Protein3.1g
Alcohol0.1g
Vitamin A 1%Vitamin C 4%
Calcium    5%Iron 4%

barbecue chicken pizza


barbecue chicken pizza
recipe source ~ a favorite ~ a hint of honey

1 recipe of her pizza dough
3/4 cup barbecue sauce
1/2 cup smoked gouda
2 cups mozzerella
1 cooked, boneless chicken breast half, diced or shredded*
red onion, thinly sliced (to taste)
fresh cilantro, chopped (to taste)

prepare dough according to recipe directions.  while dough is rising, you can bake your chicken breast and prep your other ingredients.

*for tender juicy chicken that won't dry out while you are baking your pizza, she suggests the following cooking method:  preheat oven to 350 degrees.  season the chicken breast with salt and pepper and drizzle with olive oil.  loosely wrap it in foil and place it (on a cookie sheet) in the preheated oven and bake for 30-40 minutes until the juices run clear.  after removing it from the oven, let it sit for at least 10 minutes to cool and to let the juices settle before shredding or dicing it.  at this point, you wan to use 1/4 cup of barbecue sauce to cover the chicken with.  this will also help keep it most and impart more of that delicious bbq flavor.  if you are cooking your chicken ahead of time, it will keep well in the fridge.

see her post on pizza dough for instructions on preheating your pizza stone and baking the pizza.

top prepared dough with 1/2 cup bbq sauce, then chicken, onions, mozzarella and gouda (oh, the gouda is divine!).


bake at 450 degrees for 8-10 minutes until crust is lightly browned and cheese i bubbly.

remove from the oven and let rest a few minutes before slicing.  garnish with cilantro.

(no nutritional info on this one.  sorry.  not really a meal you eat to stay healthy.  an indulgence.)

slow cooker chicken tortilla soup


slow cooker chicken tortilla soup
recipe source gimme some oven

1 lb boneless, skinless chicken breasts
1 15-oz can diced tomatoes
1 10-oz can mild enchilada sauce
1 medium onion, chopped
1 4-oz can chopped green chile peppers
1 10-oz package frozen corn
1 15-oz can black beans, drained (low sodium)
2 cloves garlic, minced
3 cups reduced sodium chicken broth
1 cup water
1 tsp cumin
1/2 tsp chili powder
1/2 tsp chipotle powder
1 tbsp lime juice
1 bay leave
2 tbsp fresh cilantro, chopped

optional garnishes:
avocado slices
shredded mexican or cheddar cheese
limes
tomatoes
sour cream
soft tortillas in the bottom of the bowl

place all soup ingredients (chicken thru cilantro) in a large crock pot and stir briefly to combine.  cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.  anywhere from 15-60 minutes beforehand, remove the chicken breasts.  let cool briefly, then shred and return to the pot.

8 generous servings
Nutrition Facts
slow cooker chicken tortilla soup
Serving Size: 1 serving
Amount Per Serving
Calories150
Total Fat1.2g
      Saturated Fat0g
      Trans Fat0g
Cholesterol22mg
Sodium769mg
Carbohydrate21g
      Dietary Fiber3.1g
      Sugars3.2g
Protein14.4g
Vitamin A 8%Vitamin C 11%
Calcium    4%Iron 8%

chocolate gingerbread bars


chocolate gingerbread bars
recipe source our family eats

makes 9 large or 16 small bars

{i admit to copy and paste}

4 tablespoons butter, melted, plus more for pan
1.4 cup unsweetened cocoa powder, plus more for pan
3/4 cup all-purpose flour
1 teaspoon ground ginger
1 1/4 teaspoons pumpkin pie spice
1/2 teaspoon baking soda
1/2 cup brown sugar, packed
1/4 cup unsulfured molasses
1 large egg
1/4 cup sour cream
1/2 cup semisweet chocolate chips
confectioner's sugar

Preheat oven to 350 degrees.  Butter an 8 inch pan well and line with parchment paper, then butter the parchment paper.  Dust the paper with cocoa powder.  Set aside.

In a medium mixing bowl whisk together cocoa powder, flour, ginger, pumpkin pie spice, and baking soda.  Set aside.

In a large bowl whisk together the melted butter, brown sugar, molasses, egg, and sour cream.  Whisk just until combined.  Add the dry ingredients to the wet ingredients and whisk together just until combined.  Add the chocolate chips and stir lightly.  

Pour batter into pan and lightly smooth the top with the back of a spoon.  Bake at 350 degrees for 30 - 35 minutes, or until a toothpick inserted into the middle comes out clean.  Let cool 5 minutes in pan, then transfer to a wire rack to cool completely.  Sprinkle lightly with confectioner's sugar.  

{no nutritional info on this one.  do we really need to know?  does it make any difference? these are a treat and should be treated as such. enjoy!}

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