Friday Feature – Success Story: Jennifer

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I haven’t done a “Friday Feature” post for the past few weeks, so wouldn’t you say we’re due for one today?  And, wouldn’t you agree that some of the most fun “Friday Feature” posts are success stories?  So would I!  I want to share another one with you today!  This is one where my client wasn’t even local.  Like, I’m talking she doesn’t even live in the country! Thus, we “met” on a weekly basis via Skype or phone calls.

Meet my beautiful friend Jennifer.  Jen and I have been friends for just about 10 years now.  Among a gazillion things, during those 10 years we’ve both seen each other graduate from school, get married, and start families.  Jen is married to a super awesome guy who has a super cool job that allows them to live in foreign countries.  Jen currently lives in the Philippines. Yep, the Philippines!

She had her sweet baby boy just over one year ago.  She was struggling with getting her pregnancy weight off and so we teamed up to see what we could do.  We “met” every week on Skype to keep her program right where it needed to be.

Needless to say (because the pictures pretty much tell you what happened) we did it with smashing success.  Her pictures tell a lot of her story, but here are a few of her stats:

  • She dropped 15 fat pounds!
  • She dropped over 6.5% in body fat!
  • She melted a total of 18.5 inches off her body!

Now, isn’t that inspiring!?  I mean, she wasn’t huge to begin with and she went from lean to much leaner!  You want to take a double take, don’t you?  You can . . . check out the pictures!

Nutrition and Fitness Program, Lose Weight

And . . . Here’s her “sexy” side view.

Belly fat . . . GONE (plus smaller & toned legs and arms)!  You wouldn’t even know this girl had a baby unless you could see him yourself (oh, and you should because he is absolutely adorable)!  Jen sent me a nice email when she officially wrapped up her program.  She said, “Em, thank you for helping me to accomplish my goals. This is not the first time you have been a positive force in my life and I am grateful not only for this but for what a great friend you are!!”

She also told me that everywhere she goes the locals will tell her she is “sexy” because they say sexy like we might use the term “hot” here in America.  My favorite part about this is that Jen usually says, “Thank You!” because she worked hard to get these results, therefore she gladly takes the compliment.

I must brag about Jen and her journey because she accomplished these results by not only living in a foreign country, but by traveling home to America and making a trip to Hong Kong (Disneyland) while on her program.  And, you guessed it; she still lost weight!  It’s possible, it really is possible.  I’m SUPER excited because Jen is coming back home to America for a couple of months this summer and we’re planning on running a half marathon together.  Oh, how sweet that will be.

I pretty much L.O.V.E. my job!

Steak & Potato Skillet Salad

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Sounds interesting, right?  That’s what I thought when I first came across this hearty salad.  I think I’ve said it before, but I rarely like salads to be my main course.  I LOVE them as a side, but do not prefer them as the star.  However, when I saw this salad I thought that, while it sounded interesting, it also sounded hearty.  I mean, I still get my steak and potatoes!

This was a SUPER easy way to prepare both the steak and the potatoes.  I used the microwave and one skillet to achieve a freshly seared steak AND crispy potatoes.  While I seared the steak, I popped the potatoes in the microwave to give them a head start (you’ll want to avoid having raw insides and burnt outsides).  By the time the steak was ready to rest, the potatoes were ready to be added to the skillet to finish cooking . . . not to mention they were infused with a meaty flavor from the browned bits left behind by the seared steak.  Talk about delicious!

The dressing was very tasty!  I think it was the thyme that really complimented the beef here.  I will tell you that the reason this recipe has a tad bit more calories than expected is because of the dressings (those darn dressings will get us EVERY time).  So, if you’re really watching calories then you’ll want to half the amount of dressing you put on your salad.  (Just so you can see, I did end up putting the calorie count for the dressing alone.  You can find it at the bottom of the post.)

I really loved this salad . . . even as my main course.  It was LARGE, meaty, and filling.  Oh, and very tasty to boot!

Steak and Potato Skillet Salad
Adapted from The America’s Test Kitchen Healthy Family Cookbook

Dressing
3 tablespoons red wine vinegar
3 tablespoons water
1 tablespoon red onion, minced
2 tablespoons extra-virgin olive oil
1 tablespoon honey
1 tablespoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon minced fresh thyme (or 1/8 tsp. dried)
1/4 teaspoon salt
1/8 teaspoon pepper

Salad
1 pound boneless top sirloin steak, about 1-1/4 inches thick
salt and pepper
1 tablespoon canola oil
1 pound potatoes (about 3 medium), scrubbed and cut into wedges
3 romaine lettuce hearts (about 1 pound), torn into bite-sized pieces
1/3 cup thinly sliced red onion

For the dressing:  Whisk all the ingredients together in a bowl until bell combined; set aside.  (Alternatively, you can put it all in a food processor and process until combined.)

For the salad:  Pat the steak dry with paper towels and season with salt and pepper (about 1/8 teaspoon of each).  Heat 2 teaspoons of the oil in a 12-inch nonstick skillet over medium-high heat until just smoking.  Brown the steak well on the first side, about 3 minutes.  Flip the steak, reduce the heat to medium, and continue to cook until the center of the steak registers 120 to 125 degrees on an in, 5 to 7 minutes longer.  (This is for medium-rare.  If you prefer it more or less done, cook for more or less time accordingly.  I cooked mine until they were 130 degrees.)

Transfer the steak to a carving board, tent loosely with foil, and let rest for 10 minutes.  Cut the steak across the grain into 1/4-inch-thick slices.

Meanwhile, toss the potatoes with the remaining 1 teaspoon oil in a large microwave-safe bowl.  Cover the microwave on high until the potatoes are tender, 5 to 10 minutes, stirring the potatoes halfway through the cooking time.

Return the skillet to medium-high heat until just smoking.  Add the potatoes in a single layer and cook until well browned on both sides, about 5 minutes.  Season with salt and pepper to taste.

Whisk the dressing to recombine.  Toss the lettuce and onion with 1/2 cup of the dressing, then divide it among four plates.  Arrange the steak and potatoes on top of the salads, drizzle with the remaining dressing, and serve.

Serves 4.

Nutritional Information (Per Serving = 1/4 of Recipe)
Calories:  380
Protein:  29g
Carbs:  29g
Fat:  16g (3g = Sat.)
Fiber:  4g

Nutritional Information – DRESSING ONLY (Per serving)
Calories:  83.4
Protein:  0.1g
Carbs:  5.5g
Fat:  7g (1g = Sat.)
Fiber:  0.1g

Crispy Mexican Chicken

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Who doesn’t love some crispy, breaded chicken from time-to-time?  The fried stuff kind of grosses me out now days, but the oven-baked stuff still grabs my attention!  I love this version because it carries nice subtle Mexican flavors.  And, instead of dipping into a high-calorie sauce (BBQ Sauce, Ranch, etc.), you dip it in salsa.  Great idea, right!?

Now, you’ll want to keep in mind that any time you put bread crumbs on your meat you are using up carb counts.  For me, sometimes it is TOTALLY worth sacrificing other carbs for the sake of knowing I can actually eat breaded chicken without gaining weight.  Besides that, it also takes some stress off of trying to decide what else to make.

So, go have yourself some flavorful, fried oven-baked chicken, and enjoy every stinkin’ bite of it!

Crispy Mexican Chicken
Adapted from sparkpeople

1 pound boneless, skinless chicken breasts, pounded until uniform in thickness
2 teaspoons taco seasoning
1/8 teaspoon salt
1/2 cup panko bread crumbs
salsa, for serving

Preheat oven to 375 degrees.

Prepare a rimmed baking sheet by covering with foil and then spraying the foil with nonstick cooking spray. (I also placed an oven-proof baking rack on top of my foil so that when my chicken cooked it was able to keep it’s crispness on all sides.  If you don’t do this, I would just coat the top and sides of your chicken strips with panko, because the bottom looses it’s crispness as it cooks right up next to the foil.)

Meanwhile, heat a small, nonstick skillet over medium heat.  Place panko bread crumbs in skillet and constantly stir until lightly golden brown.  Remove from skillet and place in a shallow dish along with the taco seasoning and salt.

Remove any fat from the chicken breasts.  Slice the breasts into strips or sections (mine were about 2-inchs wide).  Pat the chicken dry and then spray each strip with nonstick cooking spray, then dip into the bread crumb mixture to coat the entire surface.  Transfer the chicken to the baking sheet.  Bake for 20-25 minutes or until the meat reaches 165 degrees.  Serve with salsa.

Serves 4.

Nutritional Information (Per Serving = 4 Ounces)
Calories:  128.8
Protein:  23.8g
Carbs:  6.3g
Fat:  1.1g
Fiber:  0.3g
Sugars:  0g

Smoky & Creamy Green Cabbage

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I’m usually on the hunt for some good vegetable side dishes to help change up our dinner meals.  I came across a creamy cabbage recipe and, while it sounded delicious, it certainly wasn’t calorie-friendly.  So, I did some research and eventually came up with my own little version.  And . . . I think it is quite delicious.  I love how it has a slight hint of creaminess without feeling or tasting heavy, a subtle smoky flavor, and yet the cabbage still shines through as the main ingredient (Iron Chef anyone?).  It is tasty and I think it would pair very well with just about any main course.

Smoky & Creamy Green Cabbage

1/2 tablespoon canola oil
1/4 cup red onion, diced
1 head green cabbage (about 2 pounds), cored and sliced thin
1 cup low-sodium chicken broth
1/8 cup white cooking wine
1/4 teaspoon smoked paprika
1/4 cup fat free half-and-half
salt and pepper

Heart the oil in a large Dutch oven over medium-high heat until shimmering.  Add the red onion and cook until softened, about 2 minutes.

Stir in the cabbage, broth, wine, paprika, and 1/2 teaspoon salt and bring to a simmer.  Cover and cook, stirring occasionally, until the cabbage is wilted and tender, 10 to 15 minutes.

Stir in the half-and-half and cook, uncovered, until it is slightly thickened, 2 to 4 minutes.  Season with salt and pepper to taste and serve.

Serves 6.

Nutritional Information (Per Serving = 1/6 of Recipe)
Calories:  60.7
Protein:  0.5g
Carbs:  12.9g
Fat:  1.4g (0.2g = Sat.)
Fiber:  5.5g
Sugars:  6.2g

Baja Grilled Shrimp Tacos

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I’m back!  After being on vacation and then experiencing a few family concerns when we got back . . . life seems to be returning back to “normal” if I dare say.  It feels good to be back in the kitchen again and sharing my recipes with you.

This recipe is delightful!  I personally think that it is restaurant-worthy and Beau even made a comment that these tacos tasted like they came out of one of our favorite Mexican hot spots.  They taste fresh, have a bit of spice,  and they have a nice smoky flavor (thank you chipotle peppers and cumin!).  Despite the long list of ingredients, these come together quickly.  It was a nice simple dinner for us, and it allowed me to use up some of that cabbage that showed up in my Bountiful Basket this week.

If you’re not one for spice, use a little less chipotle.  If you dig the spice like I do. . . add a little extra chipotle pepper. I used exactly what was called for and I could have used more spice, while Beau would have liked a little less.  Whatever you do, do not leave it out completely because it offers some AWESOME flavor!  (By the way . . . these peppers are found on the Mexican isle in your grocery store.  When I first started looking for these babies I think I wasted a good 30 minutes in the grocery story before asking someone for help.  They walked me to the Mexican isle and we found them on a shelf in a can.  This recipe only calls for a smidge of them, but I will shortly post another recipe that also contains the peppers to help you use up the rest.)

Lucky for me I made the whole recipe so that Beau and I can eat them again tomorrow night.  YUM!  I can’t wait!

Baja Grilled Shrimp Tacos
Adapted from The America’s Test Kitchen Healthy Family Cookbook

4 cups shredded green cabbage
5 tablespoons minced fresh cilantro
3 scallions, sliced thin
2 tablespoons cider vinegar
4 teaspoons canola oil
salt and pepper
1/4 cup light mayonnaise
1/2 tablespoon fresh lime juice
1 teaspoon minced canned chipotle chile in adobo sauce
1/8 teaspoon garlic salt
2 teaspoons chili powder
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1 lb. shrimp, peeled and deveined
8 (6-inch) corn tortillas (I used Mission Thins – only 40 calories each)
lime wedges (for serving)

Toss the cabbage, 1/4 cup of the cilantro, scallions, vinegar, 1 teaspoon of the oil, and 1/4 teaspoon salt in a bowl.  In a separate bowl, combine the remaining tablespoon cilantro, mayonnaise, lime juice, chipotles, and garlic and season with salt and pepper to taste.  Set both aside for serving.

Combine the chili powder, coriander, cumin, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a bowl.  Pat the shrimp dry with paper towels, brush with the remaining tablespoon oil, and rub evenly with the spice mixture.

Place shrimp on a preheated grill (gas, charcoal, or indoor . . . I used indoor since it snowed the day I made these).  Cook shrimp approximately 2 minutes, and then flip and cook another 2 minutes or until done.  Shrimp is done when it is completely pink and it curls up a bit.  Remove shrimp from grill and loosely tent with aluminum foil, and let rest while grilling the tortillas.

Working in batches, grill the tortillas, turning as needed, until warm and lightly charred, about 30 seconds.  As the tortillas are done, wrap them in a clean kitchen towel or a large sheet of foil to keep them warm and soft.

Smear each tortillas with 1/2 tablespoon mayonnaise mixture and top with some of the cabbage slaw and then shrimp.  Serve with lime wedges.

Serves 4.

Nutritional Information (Per Serving = 2 Tacos)
Calories:  295.6
Protein:  26.1g
Carbs:  22.9g
Fat:  11.1g (1.2g = Sat.)
Fiber:  3.6g
Sugar:  5g

Fun In The Sun – Costa Rica

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I hope you don’t mind me taking a small break from posting a healthy recipe or fitness tip (other than the reminder of this post on how to stay fit while on vacation), but I just got back from Costa Rica and I’m dying to tell you all about it!  Beau and I decided that we needed a vacation and a break from life (who doesn’t every once in a while?).  We had some good friends (practically family) who also wanted to vacation so we started scheming of a place we would all want to go together.  Costa Rica ended up being the chosen destination!  It was a beautiful place to visit, the people were incredibly friendly, and the weather was AWESOME!  I’ll take you on a tour of what we did and saw.  Ready?

First of all, you should know that my handsome husband speaks Spanish fluently.  When he was in grade school he elected to go through the Spanish Immersion program and he’s been speaking the language ever since he was young.  Thus, going to Spanish-speaking countries is often a desirable location for us.  I tell you this because without this incredible skill, I probably wouldn’t agree to do some of the things we did.  There’s a sense of safety in knowing that Beau can get us around town just by knowing the language.  SO . . . That being said, we thought it would be cool to enjoy some local culture.  There was a festival (somewhat similar to our town celebrations we have here) going on in Libera so we decided to attend.  We went to the Rodeo first.  They ride bulls bareback, but then the crazy part is that they allow the locals to hang out in the arena and be chased by the bulls once the rider is bucked off.  We later found out that the more people who get injured by the bulls, the greater the festival is rated.  Crazy!

Here we are at the Libera Rodeo with our great friends Carl & Kelli.

Here are the brave locals being chased by a bull. You can see there are A LOT of brave souls in there!

After the rodeo, the streets were blocked off and there was a horse parade.  Being horse people, we were interested in seeing this.  We ate dinner up on a balcony that overlooked the parade route and started to watch.  It got dark, so it was hard to get good pictures, but there were a lot of horses and the parade lasted for over an hour.

The beginning of the horse parade. There were over 1,200 horses.

Being so close to Nicaragua, we thought it might be cool to see another country while we were there.  So, we took an entire day to see some incredible sights in Nicaragua.  We were VERY impressed with the beauty of this country  and felt very safe there (considering it has a “scary” reputation).

We visited Granada.  Founded in 1524 by the Spanish conquistadors, Granada represents an elegant and historical city in Nicaragua.

Granda had pristine architecture. This is an old church building.

We then transitioned to a boat ride in Lake Nicaragua where we discovered some of the 365 small islands created by an eruption of the nearby Mombacho volcano years ago.  We also saw monkeys in the trees while we were out-and-about.

This is one of those small islands and you'll notice that people buy the real estate and actually build on the island. Some people use them for vacation homes and some people actually live there year-round.

Next we went and actually saw an active volcano! There was no lava to be seen, but it was hot and smoky.

This was taken at the top of a lookout & you can see the crater as well as the smoke coming up from behind us. It also had a STRONG sulpher smell.

We also visited the city of Masaya which we all really enjoyed.  We ate lunch there, met a few locals (who were SO nice), and did a little shopping.

To wrap up our trip to Nicaragua, we stopped to see the Apoyo Lagoon.  This is an old crater that is now filled with warm water.  As you can see, it is beautiful!

Laguna de Apoyo

Now, let’s head back to Costa Rica!  There’s fun stuff to see/do there.

We visited one of the largest, most famous waterfalls in Guanacaste.  We were able to swim in the water, walk behind the falls, and I honestly felt like I was on a movie or something.  We happened to see some spotted owls and Jesus Christ Lizards here (they got that name because they can walk/run across the water).

We traveled into more of the rainforest to experience a zip-line.  We heard that it is practically unspeakable to think about going to Costa Rica without doing a zip-line.  We understand why!  We hiked through the rainforest for a while (seeing butterflies in colors I’ve never seen before, lizards, monkeys, birds, and agouti).  We then jumped on a zip-line comprised of 11 cable-to-cable jumps.  It was BEAUTIFUL and SO much fun!

Here I go! Check out all that greenery!

Yep! That's right! I went upside down! Whooohoooo!

They had one section where there were two cables side-by-side so Beau & I could go together. The picture is a little blurry, but it's still fun (at least I think so).

After we hiked and played at the zip-line we went to Volcan Miravalles, known for its sulfur springs, fumaroles and bubbling mud pots.  It sits 6,653 feet high and is the highest peak of the Guanacaste Mountains.  We took a mud bath, sat in some warm springs, and even when down a water slide that used the sulfer spring water.  It was a GREAT way to end the day because it was so relaxing.  Oh, and I must mention that we saw Toucan Sam while we were here.  Maybe it wasn’t Sam, but it definitely was a Toucan bird!

Here I come down the water slide.

Here we sit and soak in the relaxation of the warm spring water.

We ended up staying about a half mile off of the beach (Playa Hermosa).  We could walk there within 5-7 minutes.  There were also several beaches that were within about 5-10 minutes (driving time).  We visited Coco Beach in addition to the beach right off of our villa.  We stopped at fruit stands to buy local fruit (melon and pineapple are in season right now).  We also tried the local cuisine which consisted mostly of rice, beans, and plantains (pretty healthy, right?).

I’ll leave you with a few images that we were able to capture while there.  You can’t leave Costa Rica without seeing the monkeys or without seeing a gorgeous sunset!

Beau tried to get as close as he could to this monkey. He kept inching closer and closer and finally the monkey looked at him with big eyes, and quickly turned around and ran back up the tree. It was so cute!

We found a family of monkeys in the trees down on Play Hermosa. We found them because they are Howler Monkeys and they were howling. We heard them, looked up, and there they were. There were even baby monkeys! This one cracked me up because he was dead asleep, all sprawled out on this branch. They were SUPER fun to watch!

Here is a Sunset on the beach. Not bad, eh?

I took this picture just a minute or so after the one above. The sky went completely orange. It was muy bonito!

I’m already missing the warm weather, but I’m happy I had the chance to explore a new place and to have had the opportunity to go!

Hasta Luego, Costa Rica!

Balsamic-Glazed Chicken and Bell Pepper Gyros

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Oh my!  I seriously LOVED this.  Admittedly, I am a Balsamic Vinegar lover so perhaps it goes without saying, but as I write this post I’m wishing I could be eating this again today!

You cook your chicken in the balsamic vinegar, then you cook your peppers and onions in balsamic vinegar.  All the while, a delicious and sticky glaze develops.  You put your balsamic-glazed chicken and veggies in a wheat pita, sprinkle with cheese, and eat away.  The balsamic vinegar clings to the gyro fillings and it adds a hint of sweetness as well as a touch of acidity.  Oh man, it’s good!

I suppose that a Gyro would technically be made with flat bread.  I had whole-wheat pitas on hand, so that’s what I used.  I simply warmed them for 15-20 seconds in the microwave so that they were easy to fold and then layered the ingredients in there (just like a taco).

Since this is super delicious and super easy, I think you should make this ASAP (and make an extra one for me and then call me over).

Balsamic-Glazed Chicken & Bell Pepper Gyros
Adapted from Jillian Michael’s, “Making the Cut”

2 teaspoons olive oil, divided in half
6 oz. skinless, boneless chicken breast, chopped into bite-sized pieces
1/4 cup balsamic vinegar, divided in half
1 cup red bell pepper strips (about 1 medium pepper)
1 cup vertically sliced red onion
2 whole-wheat pita rounds (approximately 120 calories each)
1/4 cup reduced fat mozzarella cheese
freshly ground black pepper, to taste

Heat 1 teaspoon oil in a medium nonstick skillet over medium-high heat.  Add chicken to pan; cook 1 minute or until lightly browned.  Add 1/8 cup (or 2 tablespoons) vinegar; cook 2 minutes longer or until chicken is done and vinegar is syrupy (or absorbed into chicken).  Remove chicken mixture from the pan; cover and keep warm.  Wipe pan clean with a paper towel.

Return pan to medium-high heat; add remaining 1 teaspoon oil.  Add bell pepper and onion; sauté 7 minutes or until tender.  Stir in remaining 1/8 cup vinegar; cook 1 minute or until vinegar is syrupy.

Arrange chicken mixture evenly pita; top with bell pepper mixture.  Arrange cheese over pepper mixture (about 2 tablespoons per Gyro), and sprinkle with black pepper.

Serves 2.

Nutritional Information (Per Serving = 1 Gyro)
Calories:  345.6
Protein:  27.5g
Carbs:  31.7g
Fat:  9.6g (2.4g = Sat.)
Fiber:  7.1g
Sugars:  7.7g

Slow Cooker Taco Soup

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Happy first day of March!  This day is good news to me because I absolutely LOVE spring and summer and we’re getting that much closer to these fabulous seasons!  (Plus it is my nephew’s first birthday today and I love him so much!  Happy Birthday C-Bug!)

But since the weather is still kind of cold, I have another cold-weather meal for you today.  Who’s never heard of Taco Soup?  It seems like it is a common soup option for many.  I mean, what’s not to love about it?  It’s a taco in a bowl and I love my taco coming in a soup option when we’re in the colder months of the year.

The GREAT news about Taco Soup is that it is usually well balanced with proteins, fats, and carbs.  Plus it is loaded with antioxidants (thanks to those beans!).  There are several variations of Taco Soup, but here is one of my go-to recipes and I like it because it’s so quick and easy.  It seems like the most time-consuming part is opening each can of goods with a can opener.  It could easily be called Taco-Dump Soup because mostly all you do is open a can and dump it in the slow cooker.  Pretty easy, right?

If you’re REALLY counting carbs and calories, leave out the corn.  That’s what I did here because I am being strict with my carbs and calories right now (I’m going on a beach vacation soon so of course I’m watching my calories a little closer . . . more on that later).   You’ll see that I calculated the nutritional information for both options – corn or no corn.  So, prepare it as you wish (or rather as you need to), but enjoy every bite!

Slow Cooker Taco Soup
Adapted from allrecipes.com

1.5 pounds (24 oz.) lean ground beef
1 onion, chopped
1 (16-oz.) can chili beans, with liquid
1 (15-oz.) can black beans with liquid
1 (15-oz.) can whole kernel corn, with liquid
1 (8-oz.) can tomato sauce
1 cup water
2 (14.5-oz.) cans peeled & diced tomatoes
1 (4-oz.) can diced green chile peppers
2 tablespoons (or 1 package) taco seasoning

In a medium skillet, cook the ground beef with 1 tablespoon of taco seasoning over medium heat.  Drain, and set aside.

Place the ground beef, onion, chili beans, black beans, corn, tomato sauce, water, diced tomatoes, green chile peppers and remaining taco seasoning in a slow cooker.  Mix to blend and cook on Low setting for 8 hours (or High setting for 4 hours).

Serves 8.

Nutritional Information (Per Serving, without Corn)
Calories:  266.7
Protein:  21.8g
Carbs:  26.3g
Fat:  9.5g (3.7g = Sat.)
Fiber:  7.1g
Sugars:  5.6g

Nutritional Information (Per Serving with Corn)
Calories:  291.5
Protein:  22.6g
Carbs:  32g
Fat:  9.8g (3.7g = Sat.)
Fiber:  7.7g
Sugars:  5.6g

Chicken & Spinach Alfredo Pizza

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It’s been a little bit, but I took a trip to visit my sweet sister in Montana and she cooked this up for me.  It was SUPER good and my first thought was, “this can’t be good for us.”  However, I knew she had taken the recipe from a healthy cookbook, so I had to investigate.  I did so, and I am very happy to report that it works in terms of calories and macro-nutrient breakdown!  (Of course, I made a few adjustments to really make me happy.)

If you are a fan of Alfredo mixed with chicken and spinach, this pizza is a MUST for you!  I will tell you that veggies have never been my sister’s strong suit.  So, in fair warning, if you don’t like spinach then you probably won’t LOVE this pizza.  My sis liked the pizza, but didn’t love it.  She said she would make it again, but cut the spinach in half in order for her to say that the pizza deserves her love (not like).

So, now you know that a veggie/spinach lover (me) and a non veggie/spinach lover (sis) both enjoyed this pizza.  Don’t you think there’s a good chance you might like it too????

Chicken & Spinach Alfredo Pizza
Adapted from Traci and originally from
Taste of Home Healthy Cooking 2010

1 pkg (10-oz.) frozen, chopped spinach (thawed & squeezed dry)
12 ounces cooked & chopped chicken breast
2 tsp. lemon juice
1/4 tsp. salt
1/4 tsp. pepper
4 whole wheat pita rounds (approx. 120 calories each)
1 garlic glove, peeled & halved
1/2 cup reduced fat Alfredo sauce, such as Classico
 1/2 cup shredded reduced fat mozzarella
1/2 tsp. crushed red pepper flakes

In a large bowl combine the spinach, chicken, lemon juice, salt, and pepper and set aside.

Place pita rounds on ungreased cookie sheet.  Rub with cut sides of garlic.  Discard garlic.  Spread approximately 2 tbsp. Alfredo sauce over each pita.  Top each pita with 1/4 of the spinach mixture, 2 tbsp. cheese, and approximately 1/8 tsp. pepper flakes.

Bake at 450 degrees for 8-12 minutes or until cheese is melted and pita is lightly browned.

Serves 4.

Nutritional Information (Per Serving = 1 Pizza)
Calories:  331
Protein:  30.2g
Carbs:  25.6g
Fat:  9.1g (5.3g = Sat.)
Fiber:  5.7g
Sugars:  2.5g

Mushroom, Garlic & White Wine Chicken

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Doesn’t this sound like such a fancy dish?  I can attest that it tastes kind of fancy, but it’s not all that fancy to prepare.  The mushrooms, garlic and white wine do WONDERS when it comes to flavoring this chicken.  It is tasty!

Not only that, this dish comes together in a flash!  It’s great for any day of the week.  You can definitely use regular chicken breasts and just cut them into strips if you do not have chicken tenderloins on hand.  You’ll notice that I used white cooking wine in this recipe (usually found on the vinegar isle of your grocery store).  You can certainly use regular white wine if you have it.  Or, you can simply substitute chicken broth if you don’t have either.

This is SUPER tasty served over baked brown rice.  Give it a try because I am pretty confident that you’re going to love it.

Mushroom, Garlic & White Wine Chicken
Adapted from skinnytaste.com

16 oz of chicken tenderloins (about 8 tenderloins)
2 tsp light butter (such as Land O Lakes)
2 tsp extra virgin olive oil
1 tablespoon all purpose flour* (use rice flour if gluten free)
3-4 cloves garlic, minced
12 oz sliced mushrooms
1/4 cup white cooking wine
1/3 cup fat free chicken broth
salt and fresh pepper to taste
1/4 cup chopped fresh parsley

Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour. (I usually pour about 1/4 cup of flour in a bowl so that it’s easier to lightly coat the chicken.  However, only about 1 tablespoon actually gets used.)

Heat a large skillet on medium heat; when hot add 1 tsp butter and 1 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 5 minutes on each side, or until chicken is no longer pink. Set aside in a warm oven.

Add additional oil and butter to the skillet, then garlic and cook a few seconds; add mushrooms, salt and pepper stirring occasionally until golden, about 5 minutes.

Add cooking wine, chicken broth, parsley; stir the pan with a wooden spoon breaking up any brown bits from the bottom of the pan. Cook a few more minutes or until the liquid reduces by half. Top the chicken with the mushroom sauce and serve.

Serves 4.

Nutritional Information (Per Serving = 1/4 of the Recipe)
Calories:  165.6
Protein:  26.2g
Carbs:  6.8g
Fat:  4.5g (0.7g = Sat.)
Fiber:  1.1g
Sugars:  1.4g