Seared Chicken with Maple glaze

August 5, 2012
If you have an extra 20 minutes and a skillet, you can treat your family to a complete and tasty meal!
Serves: 4
Hands-on time: 10 minutes
Total time: 20 minutes
 INGREDIENTS:
  • 2 tsp olive oil
  • 1 cup chopped yellow onion
  • 2 cloves garlic, minced
  • 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 tsp dried thyme
  • 1/2 tsp sea salt
  • 1/4 tsp fresh ground black pepper
  • 8 baby gold or fingerling potatoes, quartered (about 2 cups)
  • 1 1/2 cups low-sodium chicken broth
  • 3 tbsp pure maple syrup
  • 2 medium zucchini, chopped

INSTRUCTIONS:

In a large skillet on medium-high, heat oil. Add onion and garlic and cook for 2 minutes, until soft. Add chicken and cook, stirring occasionally, until golden brown on all sides, 3 to 5 minutes. Add thyme, salt and pepper and cook for 1 minute, still stirring occasionally, until thyme is fragrant. Add potatoes, broth and maple syrup and bring to a simmer. Reduce heat to medium, partially cover and simmer for 10 minutes, until potatoes are fork-tender. Add zucchini and cook for 1 minute, until crisp-tender.

Nutrients per 2-cup serving: Calories: 300, Total Fat: 6 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 33 g, Fiber: 3 g, Sugars: 12 g, Protein: 28 g, Sodium: 340 mg, Cholesterol: 65 mg

Pork Tenderloin With Fresh Peach Salsa and Wine-Scented Rice

August 1, 2012

 Via Pubix recipes

Ingredients

1 pork tenderloin (about 1 lb)
1/2 teaspoon kosher salt
1/4 teaspoon pepper
3 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh cilantro, coarsely chopped
1 jalapeño pepper
2 peaches (or nectarines)
2 medium tomatoes
3/4 cup fresh pre-diced onions
1 teaspoon white balsamic vinegar
Steps
  1. Preheat oven to 400°F. Preheat large sauté pan on medium-high 2–3 minutes. Season pork with salt and pepper (wash hands). Place 1 tablespoon oil in pan, then add pork; cook and turn 4–5 minutes or until well browned. Transfer pork to shallow baking pan; bake 15–22 minutes or until pork is 145°F. (Let pork stand 5–10 minutes before slicing.)
  2. Prepare salsa while pork bakes. Chop cilantro and place in medium bowl. Cut jalapeño pepper in half (remove seeds); chop pepper finely and add to cilantro. Cut peaches into small pieces; add to peppers. Cut tomatoes into small pieces; add to peaches. Add onions; gently stir in vinegar and remaining 2 tablespoons oil.
  3. Slice pork; serve with salsa.

CALORIES (per 1/4 recipe) 310kcal; FAT 15g; CHOL 85mg; SODIUM 220mg; CARB 13g; FIBER 3g; PROTEIN 31g; VIT A 15%; VIT C 50%; CALC 2%; IRON 10%

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Wine-Scented Rice

Ingredients
3 tablespoons fresh cilantro, finely chopped
1 tablespoon extra-virgin olive oil
1 1/2 cups basmati or jasmine rice
3/4 cup fresh pre-diced onions
2 3/4 cups white wine/herb chicken broth
Prep
  • Chop cilantro; set aside.

Steps

  1. Preheat medium saucepan on medium-high 2–3 minutes. Place oil in pan, then add rice and onions; cook and stir 1–2 minutes or until rice is toasted and onions begin to soften.
  2. Stir in broth; bring to a boil. Cover and cook 1 minute, stirring often. Reduce heat to lowest setting; cook 22 minutes (do not stir or remove lid during cooking).
  3. Fluff rice with fork; stir in cilantro and serve. (Makes 6 servings.)

CALORIES (per 1/6 recipe) 110kcal; FAT 2.5g; CHOL 0mg; SODIUM 420mg; CARB 20g; FIBER 1g; PROTEIN 2g; VIT A 2%; VIT C 2%; CALC 2%; IRON 4%
Shopping List

DRY GROCERY
1 1/2 cups  basmati or jasmine rice
1 tsp white balsamic vinegar
2 3/4 cups white wine/herb chicken broth
1 (about 1 lb) pork tenderloin E
1/2 bunch fresh cilantro
8 oz (1 1/2 cups) fresh pre-diced onions
1 jalapeño pepper
2 peaches (or nectarines)
2 medium tomatoes
FROM YOUR PANTRY
4 tbsp extra-virgin olive oil
1/2 tsp kosher salt
 

Homemade Protein Bars

July 31, 2012

via Oxygen Magazine

No-Bake Protein Bars

No-Bake Protein BarsReady in 40 minutes • Makes 6 servings

    • 2 cups quick cook oats
    • 1/2 cup natural peanut butter
    • 4 scoops vanilla protein powder
    • 1 tbsp ground flaxseed
  • 1/2 cup water
  1. Line a loaf dish with parchment paper.
  2. Using clean hands, kneed all ingredients in a large prep bowl.
  3. Spread dough into dish or pan, pressing down to flatten. Use a spatula smooth out the surface. Freeze for 30 minutes. Cut into six large bars. Serve and refrigerate the rest.

Optional ingredients:

  • 1 tsp cocoa powder (add it in the mix)
  • dried fruit
  • raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)

Nutrients per serving: Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2

Chicken Lettuce Wraps

July 30, 2012

 Ingredients

boneless chicken breast
Old Bay seasoning
Bibb lettuce
avocado
corn
fresh tomatoes or salsa
 
 
 
 
Dressing

Mix together:
1/4 cup soy sauce
1 teaspoon garlic
1 tablespoon ginger
2 tablespoons brown sugar
2 tablespoons hot sauce

Directions

1. Sprinkle chicken with Old Bay seasoning and bake at 420 for 30 min or until done.
2. Dice chicken, avocado, and tomatoes (or use fresh salsa)
3. Peel off a leaf of lettuce. Top with chicken, corn, avocado, and salsa.
4. Drizzle dressing on top.

Enjoy!

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