Chicken & Avocado Quinoa Salad

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I love salad, but I rarely love to eat salad for my main course.  It’s always been a delicious side dish for me (and I rarely make a major meal without preparing one full of healthy veggies).  However, once in a while there is a salad that can steal my heart away at dinner or lunch (usually lunch!).   I’m pretty sure I loved this salad because it was hearty AND fresh.   How often can you put those two adjectives together?  It has quinoa (oh, how I love the texture of quinoa), chicken, avocado, and fresh veggies which is all covered in a light and lemony dressing.  If I’m being honest here (which I always am!), I wouldn’t choose to eat this most nights because of my before mentioned salad quandary.  But, I would definitely eat this for lunch more often.  That being said, it really was a fabulous meal change for us and I highly recommend throwing it in your file of recipes to try.  Besides, don’t you think it looks pretty?

Chicken & Avocado Quinoa Salad
Adapted from Picky Palate

1 1/2 cups uncooked quinoa, rinsed and drained
2 cups broccoli florets
2 pounds cooked, cubed chicken breast
1/2 cup diced yellow or red sweet peppers or bell peppers
1/4 cup fresh Parmesan cheese
1/4 cup extra virgin olive oil
1 1/2 tablespoons lemon juice
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 avocado, diced

Cook quinoa according to package directions. Transfer to a large bowl, stirring every 5 minutes to break up. Let cool for 15 minutes.

Place broccoli, chicken, peppers, and Parmesan cheese into a large bowl. Add quinoa and stir to combine.

To prepare dressing, place olive oil, lemon juice, salt and pepper into a medium bowl, whisking to combine. Pour over quinoa, stirring then gently stir in cubed avocado.

Refrigerate until ready to serve.

Serves 8.

Nutritional Information (Per Serving)
Calories:  358
Protein:  30g
Carbs: 27.1g
Fat:  14.5g (1.6g = Sat.)
Fiber:  4.6g
Sugars:  2.6g

Ham, Egg & Cheese Breakfast Sammy

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When I have time, I love to whip me up something different for breakfast and this is one of the things I love to make.  I love ham and eggs together and when I can indulge with a little cheese, I love it even more!  This sammy makes for a comforting breakfast and I often times wish I have more time most mornings so I can eat one of these more regularly.  You can easily adapt the protein content that you personally need by adding or reducing the amount of eggs you use.  You can also reduce the cheese amount if you’re watching your fat intake.  (Speaking of the cheese, because I know that reduced fat cheese isn’t the easiest to come by . . . Costco currently has a pack of reduced fat cheese slices that you can buy.  It’s even a variety pack so you end up with options.  Yay!)   So, make it the way you know you should eat it, but be sure to enjoy every bite along the way!

Ham, Egg & Cheese Breakfast Sammy
Adapted slightly from  Bill Philips, “Eating For Life”

1 whole egg
2 egg whites
2 tablespoon skim milk
1/8 teaspoon black pepper
2 slices whole-wheat bread (such as Sara Lee Delightful)
1 slice lean ham
1 slice reduced-fat cheddar cheese (see note in my text above)

Lightly coat a small nonstick skillet with cooking spray and place over medium heat.

In a small bowl, whisk together egg, egg whites, skim milk, and black pepper.  Pour egg mixture into skillet and stir (scramble) until set.  Remove from skillet and set aside.

Lightly respray the skillet and add one slice of bread.  Layer with ham, cooked eggs and cheese.  Top with remaining bread slice.

Cook over medium heat until bottom is golden brown, about 3 minutes.  Turn and cook for another 2 minutes or until the cheese is melted and the bread is golden brown.  (I often times take the lid to my skillet and cover the Sammy because the heat gets trapped inside and melts the cheese better.)

Serves 1.

Nutritional Information Per Sammy
Calories:  304.7
Protein:  33g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g

Nutritional Information Per Sammy (If only using 1 whole egg)
Calories:  270.7
Protein:  25g
Carbs:  19.8g
Fat:  12.2g (5.2g = Sat.)
Fiber:  5g
Sugars:  3.4g

Grilled Rosemary Buttermilk Chicken

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If you’re in Utah like me, you’re still getting unbelievable weather!  So, if you’re like me, you’re still grilling!  Here’s another grilled chicken recipe.  It’s delish and SUPER easy.  The hardest part is remembering to put the chicken in buttermilk the night before you want to eat it.  Other than that . . . easy!!  The buttermilk makes the chicken so moist and the Rosemary ads such a fresh, herb flavor.  You can add as much rosemary as you like for as strong as you want the flavor.  I like a lot of rosemary flavor, so I add at least the amount indicated below.

Grilled Rosemary Buttermilk Chicken
Adapted from Mel’s Kitchen Café

4 boneless, skinless chicken breast *cutlets – 4 oz. each  (2 thick chicken breasts)
2 pints buttermilk
5-6 sprigs fresh rosemary

Place the chicken *cutlets in a large ziploc plastic bag. Pour in the buttermilk to cover the chicken. Add the rosemary sprigs. Seal the bag and refrigerate overnight, about 8-10 hours.

Preheat a grill to medium-high heat. With tongs, take out each chicken breast one by one, shaking off excess buttermilk and removing the rosemary sprigs. Grill for 4-6 minutes per side, until the chicken is cooked through but still moist. Tent with foil for about 5-10 minutes before slicing and serving.

*You can buy packaged chicken cutlets at the grocery store.  However, you can save a little money and ensure evenly sized cutlets by turning chicken breasts into cutlets yourself.  Lay the chicken breast smooth-side up on a cutting board.  With one hand on the top of the chicken, carefully slice the chicken in half horizontally to yield two pieces.  The two pieces should be between 3/8 and 1/2 inch thick. 

Serves 4.

Nutritional Information (Per Serving = One 4-oz. Cutlet)
Calories:  120
Protein:  27.6g
Carbs:  0g
Fat:  1.2g (0g = Sat.)
Fiber:  0g
Sugars:  0g

Baked Corn Tortilla Chips

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As promised with yesterday’s post, here is how I make my baked corn tortilla chips.  I think they taste WAY better than any store-bought tortilla chip and it’s a huge bonus that they are MUCH healthier too!  Plus, they are super easy to make.  I’ve created the recipe below to serve 2 because that’s how many tortilla wedges I can fit on a cookie sheet.  However, it’s easy to double by just sticking two cookie sheets in the oven at the same time.  If you’re watching your salt intake, then omit the kosher salt.  They will still taste fabulous.

Baked Corn Tortilla Chips
Mimi Original

6 corn tortillas (such as Mission Extra Thin Corn Tortillas)
cooking spray
kosher salt (optional)

Preheat oven to 375 degrees.  Spray each tortilla, front and back, with cooking spray.  Cut each tortilla into 6 chip sized wedges and arrange wedges in a single layer on a cookie sheet.  If desired, sprinkle wedges with kosher salt.

Bake for about 6 minutes, rotate pan, and bake for an additional 6 minutes or until the chips are crisp, but not too brown.  Serve with salsa, guacamole, or other garnishes.

Serves 2.

Nutritional Information (Per Serving = 3 Thin Tortillas)
Calories:  120
Protein:  3g
Carbs:  24g
Fat:  1.5g (0g = Sat.)
Fiber:  3g
Sugar:  3g

Fresh Garden Salsa

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Since I’m still using my garden tomatoes, I’ll throw another tomato post your way.  This is a delicious garden salsa recipe.  I love the fact that I can go out to my garden, pick my peppers and tomatoes, and then have fresh salsa 10 minutes later.  There are a lot of ways to make fresh salsa.  You basically want to have a mixture of peppers, onions, and tomatoes.  Depending on your liking, the amounts you use of these ingredients can widely vary AND you can easily add other spices and flavorings to alter the taste to your personal preference.  I am a salsa LOVER!  I rarely taste a salsa that I do not like.  With this particular recipe you’ll see that I’ve added some cumin for a smokier flavor, some cayenne pepper for additional heat, and cilantro for a kick of freshness.  Trust me . . . if you just want a traditional garden salsa without any extra spices or heat, leave them out and that’s what you’ll have.  It’s fantastic!  I love to whip this up and eat it with baked corn tortilla chips (recipe/method to come).

Fresh Garden Salsa
Mimi Original

2 fresh jalapeno peppers, seeded and very coarsely chopped
1 fresh Anaheim pepper, seeded and very coarsely chopped
4 cloves garlic, halved
4 large vine-ripened tomatoes
1 (14.5 0z.) can diced tomatoes (drained or not, depending on how much liquid you want in your salsa)
2 tbsp. red wine vinegar
1/2 tbsp. cumin (1.5 tsp.)
1/2 sweet yellow onion, coarsely chopped
1/4 tsp. salt
1/4 tsp. ground cayenne pepper
1/4 cup fresh cilantro
juice of one lime

In the bowl of a food processor, combine the jalapenos, Anaheim, and garlic.  Process until finely chopped.  Scrape down the sides of the bowl.  Add all other ingredients to the food processor.  Pulse in very brief pulses until the vegetables have reached the size you desire (it does not take many pulses so don’t overdo it).  Transfer to an airtight container and refrigerate at least 2 hours before serving to allow the flavors to blend.

Serves 8.

Nutritional Information (Per Serving = 1/2 Cup)
Calories:  32.8
Protein:  1.4g
Carbs:  7.5g
Fat:  0g
Fiber:  1.8g
Sugars:  3.9g

Roasted Sweet Cherry Tomatoes

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Okay folks!  Do you still have tomatoes producing out of your garden like crazy?  I do and this is one of my most favorite things to make with my cherry tomatoes.  If I’m being honest, my most favorite way to eat our cherry tomatoes is straight off the vine.  But, this recipe comes in at a close second.  Slow roasting these really brings out the flavor.  And, what makes these go beyond greatness is the fact that you roast them in a little onion/shallot, olive oil, garlic, a tiny bit of sugar to help bring out their sweetness, some red pepper flakes for a slight kick, and then balsamic vinegar!  I tell you what, these make a beautiful side dish and it’ll help you use up those cherry tomatoes that seem to never stop producing.  And, if you’re in the mood to make these shine as the main course . . . well, then cook up some pasta and toss it with these.  I do that on occasion, adding grilled chicken, fresh basil, and a little Parmesan cheese.  Either way, I cannot possibly see how you could be disappointed.

Roasted Sweet Cherry Tomatoes
Recipe Source:  Adapted slightly from “The America’s Test Kitchen Healthy Family Cookbook”

3 cups cherry tomatoes (about 1 pound), halved
1/2  shallot, halved and sliced thin (or 1 T. red onion, diced)
1 tablespoon olive oil
1-1/2  teaspoons balsamic vinegar
2 garlic cloves, minced
1/2 teaspoon sugar
pinch of red pepper flakes
salt and pepper, to taste

Adjust an oven rack to the middle position and heat the oven to 350 degrees.  Toss the tomatoes with the shallot, oil, vinegar, garlic, sugar, red pepper flakes, salt, and pepper in a bowl.

Spread the tomatoes out over a rimmed baking sheet.  Roast until the tomato skins have shriveled slightly but the tomatoes still retain their shape and the shallot edges are beginning to brown, 35-40 minutes (do not stir the tomatoes during roasting).  Let the tomatoes cool for 5 to 10 minutes.

Serves 4.

Nutritional Information Per Serving
Calories:  71.4
Protein:  0.2g
Carbs:  9.7g
Fat:  3.5g (0.5g = Sat.)
Fiber:  0g
Sugars:   4.8g

Crunchy Tomato Bread

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Oh, how I love to eat bread!  Bread is a serious weakness of mine.  There are times when I would rather have bread than dessert.  So, when I came across this recipe and stopped to considered this for my carbohydrate for dinner (instead of rice, potato, etc.), I pretty much didn’t hesitate one bit!  It reminds me SO much of bruschetta that it was hard NOT to love it.  The crusty bread, coated in fresh garlic, topped with tomatoes, Italian spices, and cheese . . . uh, you had me at crusty bread!  This is a cinch to pull together and such a wonderful treat this time of year.  The recipe calls for canned plum tomatoes (or diced tomatoes is how we commonly see them on our grocery shelves), but you can easily swap those canned tomatoes out for fresh tomatoes while you have them.  With that said, I’m going to shock several of you when I say that the canned tomatoes are usually better here.  I know . . . I’m gasping right alongside of you!  But, the beauty of this is that you can eat this treat year-round without any hesitation!  Oh!  And, if you’re a balsamic vinegar lover like me, drizzle that over the finish product and you’ll love this even more!

Crunchy Tomato Bread
Adapted from Rocco Dispirito’s “Now Eat This! Diet Recipes”

8 ounces whole wheat baguette
1 garlic clove, peeled and left whole
1 cup canned peeled plum tomatoes, roughly chopped
1/2 teaspoon dried oregano
pinch of red pepper flakes
1/4 grated Parmesan cheese
1 teaspoon extra-virgin olive oil
salt
freshly ground black pepper

Cut the bread in half lengthwise.  Place it in a toaster oven (or under the broiler in your oven) and toast.

Rub the toasted halves with the clove of garlic.  Divide the tomatoes in half, and distribute them over the bread pieces.  Sprinkle the oregano, red pepper flakes, and cheese over the bread.  Top with a few drops of olive oil, and then season with salt and pepper to taste.

Transfer the bread back to the toaster oven (or broiler) and toast until the tomatoes are warmed through and the cheese is melted, about 5 minutes (watch carefully to ensure your bread does not burn).

Slice into 6 separate pieces.  Serve immediately.  Serves 6.

Nutritional Information (Per Serving)
Calories:  112
Protein:  5.3g
Carbs:  19g
Fat:  2g (0.6 = Sat.)
Fiber:  2.7g

Fit Egg Salad Sandwich

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I love to throw these into our lunch rotation because they offer a nice change to the deli sandwich that we get used to eating around my house.  We happen to love egg salad sandwiches and these taste amazingly great, considering that we throw a portion of the yolk out.  The chopped parsley and veggies that are added to mix really help add flavor and texture to the sandwich without adding calories.  In fact, those veggies add some good fiber!  Yay!  I would WAY rather have this egg salad sandwich than a traditional one any day.

Fit Egg Salad Sandwich
Adapted from Bill Phillips, “Eating For Life”

6 hard-boiled eggs, peeled
1 1/2 T. light mayonnaise
1 T. mustard
1 stalk celery, sliced
1/2 red bell pepper, chopped
2 tsp. sweet pickle relish
2 T. fresh parsley
4 slices whole wheat bread (such as Sara Lee Delightful)
2 lettuce leafs

Chop 2 whole eggs.  Then discard the yolks from the other 4 eggs and chop the whites.

In a small mixing bowl, combine chopped eggs, mayo, mustard, celery, bell pepper, pickle relish, and parsley.

If desired, toast 2 slices of bread and place on a small plate (sometimes I toast my bread, other times I don’t).  Top one slice with lettuce leaf, half of the egg salad, and remaining slice of bread.  Repeat for the second sandwich.

Serves 2.

Nutritional Information (Per Serving = 1 Sandwich)
Calories:  254.6
Protein:  20.3g
Carbs:  23.8g
Fat:  10.1g (2.1g = Sat.)
Fiber:  5.6g
Sugars:  3.1g

Fit Shrimp Scampi

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We L.O.V.E. this dish in our home.  It tastes light and fresh, but is also filling.  I love the way the garlic, butter, and lemon come together with the shrimp.  I mean, what’s not to love?  We usually eat this with fresh steamed veggies or a fresh green salad.

Enjoy!

Shrimp Scampi
Modified from Eating for Life

4 oz. whole-wheat penne pasta
1 T. extra virgin olive oil
3 cloves garlic, minced
8 oz. raw shrimp, peeled and deveined
3 T. Butter Buds, divided  (or some other non-hydrogenated buttery spread like Smart Balance)
3 T. White Cooking Wine (found near vinegars in the grocery store)
1/4 tsp. ground black pepper
1 lemon, halved — juiced and zested
3 T. reduced-fat parmesan cheese, grated
2 T. fresh parsley, chopped

Prepare penne pasta according to its package directions.  Once pasta is done, drain it and add 1 T. of Butter Buds (or Smart Balance) to the pasta to keep it from sticking and to provide a richer flavor.

While the pasta is cooking, heat olive oil and garlic in a wok or large skillet over medium heat.

Add shrimp to the skillet and cook, stirring frequently, until it’s almost pink (three-quarters done), about 2 minutes.

Add 1 T. of Butter Buds (or Smart Balance) and white wine to shrimp; sauté about 2 more minutes.  (The white wine pulls all the stuff off your pan from cooking the garlic and shrimp.  It’s awesome and provides great flavor.)

Remove skillet from heat and add the juice and zest of the lemon, black pepper, and fresh parsley.  (If you choose to use dried parsley, then add it to the skillet when you add the wine).  Stir to combine.

Divide pasta into appropriate portions and top with corresponding portions of shrimp mixture.  Sprinkle with Parmesan cheese and additional fresh parsley if desired.

Serves 2.

Nutritional Information (Per Serving)
Calories:  293
Protein:  21.6g
Carbs:  32.8g
Fat:  10.6g (1.8g = Sat.)
Fiber:  3.5g
Sugars:  0.6g

Mango-Pineapple Salsa Over Shrimp

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This Mango-Pineapple Salsa is soooo yummy!  It can be used for several things (it’s great as an appetizer with baked chips), but I really love it with this shrimp.  The salsa has that spicy-sweet flavor that tends to be irresistible to me.  How about you?

When it’s paired with the shrimp, it tastes like vacation.  You get the tropical taste from that salsa and a somewhat Jamaican Jerk taste from the shrimp.  I tell you what – these were meant to be eaten together!  And, just in case you were wondering, I made this for the family while we were in Hawaii.  We used the fresh pineapple and mango we bought at the farmer’s market and after we made the salsa I couldn’t get enough (well, until my calorie counting conscience said, “no more!”)

When I made it at home (with the pictures shown here), I actually used my indoor grill.  If you’re not in the mood to grill or we’re in the colder months, you can also heat a small amount of canola oil in a nonstick skillet over medium-high heat and then cook the shrimp until they’re done.  I love to serve this over couscous (as shown) or rice.

Mango-Pineapple Salsa Over Shrimp
Adapted from The America’s Test Kitchen Healthy Family Cookbook

For the Salsa:
7 ounces peeled & cored fresh pineapple & mango, cut into 1/4-inch pieces (about 1-1/4 cups total fruit)
1/2 small red pepper, seeded & chopped
1 scallion, sliced thin (or minced red onion works too)
1/2 jalapeno chile, stemmed, seeded, and minced
4 teaspoons fresh lime juice
1 teaspoon minced fresh cilantro
salt & pepper

For the Shrimp:
3/4 teaspoons light brown sugar
1/4 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon ground allspice
1 lb. shrimp

For the Salsa:  Combine the mango, pineapple, onion, bell pepper, jalapeno, cilantro, and lime juice in a bowl.  Season with additional lime juice (if needed), salt, and pepper to taste.  Let the salsa sit for at least 10 minutes before serving (can be made up to 24 hours in advance).

For the shrimp:  Preheat gas, charcoal, or indoor grill over medium heat.  Combine the brown sugar, coriander, ginger, garlic powder, pepper, salt, and allspice in a bowl.  Pat the shrimp dry with paper towels and sprinkle the spice mixture evenly over both sides of the shrimp.

If desired, thread shrimp on skewers.  Grill shrimp until pink and cooked through (about 2-3 minutes per side).  Gently transfer the shrimp to individual plates and serve with the salsa.

Serves 4.

Nutritional Information (Per Serving – Shrimp & Salsa)
Calories:  143
Protein:  23.2g
Carbs:  5.2g
Fat:  2.1g (0.4g = Sat.)
Fiber:  0.4g
Sugars:  3.1g

Nutritional Information (Per Serving, Salsa Only)
Calories:  23
Protein:  0.2g
Carbs:  4.1g
Fat:  0.1g (0g = Sat.)
Fiber:  0.4g
Sugars:  3.1g