Garlic Butter Mushroom Stuffed Chicken

I have a confession - I haven't made this. Yet. I saw it on a Facebook post and watched the video and literally drooled. Yes, literally. It was embarrassing.

I followed the recipe back to the creator and searched for the nutrition information. Surprise! It was there! My next thought was that it would be loaded with all sorts of nasty carbs and calories. It wasn't! I know, right? I'm soooo making this soon. Really. This weekend, it's what's for dinner.

In the meantime, enjoy.

INGREDIENTS

Mushrooms:

  • 4 tablespoons butter
  • 8 ounces (250 grams) brown mushrooms, sliced
  • 4 cloves garlic, minced
  • 2 tablespoons fresh parsley chopped
  • Salt and pepper, to taste

Chicken:

  • 4 chicken breasts, skinless and boneless
  • Salt and pepper, to season
  • 1 teaspoon onion powder
  • 1 teaspoon dried parsley
  • 8 slices mozzarella cheese
  • 1/4 cup fresh grated parmesan cheese

Garlic Parmesan Cream Sauce:

  • 1 tablespoon olive oil
  • 2 large cloves garlic minced or finely chopped
  • 1 tablespoon Dijon mustard
  • 1-1/2 cups half and half or use reduced fat cream or evaporated milk*
  • 1/2 cup finely grated fresh Parmesan cheese
  • Salt and pepper, to your tastes
  • 1/2 teaspoon cornstarch cornflour mixed with 2 teaspoons of water                             (OPTIONAL FOR A THICKER SAUCE)
  • 2 tablespoon fresh chopped parsley

INSTRUCTIONS

Chicken:

  1. Preheat oven to400°F.

  2. Melt butter in a large (over 12-inch) oven proof pan or skillet over medium heat. Add garlic and sauté until fragrant (about 1 minute). Add in mushrooms, salt and pepper (to your tastes), and parsley. Cook while stirring occasionally until soft. Set aside and allow to cool while preparing your chicken.

  3. Pat breasts dry with a paper towel. Season with salt, pepper, onion powder and dried parsley. Rub each piece to evenly coat in seasoning. 

  4. Horizontally slice a slit through the thickest part of each breast to form a pocket. Place 2 slices of mozzarella into each breast pocket. 

  5. Divide the mushroom mixture into four equal portions and fill each breast with the mushroom mixture (leave the juices in the pan for later. If there are any left over mushrooms, don't worry. You'll use them later). Top the mushroom mixture with 1 tablespoon of Parmesan cheese per breast. Seal with two or three toothpicks near the opening to keep the mushrooms inside while cooking.

  6. Heat the same pan the mushrooms were in along with the pan juices (the garlic butter will start to brown and take on a 'nutty' flavor). Add the chicken and sear until golden. Flip and sear on the other side until golden. Cover pan and continue cooking in preheated oven for a further 20 minutes, or until completely cooked through the middle and no longer pink.

  7. Serve, with pan juices and any remaining mushrooms, on top of pasta, rice or steamed vegetables.

  8. (To make the optional cream sauce, transfer chicken to a warm plate, keeping all juices in the pan.)

Sauce:

  1. Fry the garlic in the leftover pan juices until fragrant (about 1 minute). Reduce heat to low heat, and add the mustard and half and half (or cream). 

  2. Bring the sauce to a gentle simmer and add in any remaining mushrooms and Parmesan cheese. Allow the sauce to simmer until the Parmesan cheese has melted slightly. (If the sauce is too runny for your liking, add the cornstarch/water mixture into the center of the pan and mix through fast to combine into the sauce. It will begin to thicken immediately).

  3. Season with a little salt and pepper to your taste. Add in the parsley and the chicken back into the pan to serve.

NUTRITION: BASED ON 4 SERVINGS

556 calories, 37g total fat, 166mg cholesterol, 760mg potassium, 6g carbs, 46g protein

 

Shout out to Cafe Delites for the recipe.

Zucchini Corn Chowder

I've been in a soup kick lately. It may have something to do with the weather which has been rainy and dreary. It may be that it's still winter and you're supposed to have soup in winter. It may be that I was searching for new food recipes and the picture intrigued me. Whatever it is, I ran into this recipe and made it and it was great.

Well, I made a tweaked version of it. Because ... yanno. Feel free to tweak to your taste.

 Not the best picture in the world, it doesn't even come close! But I was too hungry to get a great shot so forgive me this time.

Not the best picture in the world, it doesn't even come close! But I was too hungry to get a great shot so forgive me this time.

Ingredients:

  • 4 slices of bacon
  • 2-3 tablespoons of unsalted butter
  • 3 minced garlic cloves
  • 1/2 large sweet onion, diced
  • 2-3 carrots, peeled and diced or julienned
  • 2 stalks celery, diced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried rosemary
  • 1/2 cup all-purpose flour
  • 4 cups chicken broth (I use low sodium, organic, free-range chicken broth because it suits my ideals and because there's enough salt in this world so use less)
  • 1 cup half and half (or milk works, too. I had more half and half than milk so...)
  • 1 bay leaf
  • 1 medium zucchini, chopped
  • 1-1/2 cups corn (I used Publix organic frozen because I find it's the sweetest)
  • 1/2 cup English peas but you can use frozen if it's what you have on hand
  • Salt and pepper to taste

Directions:

  1. In a large Dutch oven (or stockpot) over medium heat, cook bacon until crisp. Transfer to paper towel.
  2. Do NOT drain the pot or get rid of the grease. That's the flavor you're looking at right there and you want that. Really.
  3. Melt butter and add garlic, onion, carrots and celery. Cook until tender, about 3-4 minutes. Don't over cook as you don't want them mushy.
  4. Stir in thyme, basil and rosemary.
  5. Add flour and stir. Let them cook together for about a minute until fully incorporated.
  6. Add chicken broth, half and half, zucchini, corn and peas. Stir. Add bay leaf.
  7. Reduce heat and simmer until the zucchini, corn and peas are tender, approximately 5-10 minutes.
  8. Season with salt and pepper to taste.

NUTRITION: BASED ON 8 SERVINGS

148 calories, 7g total fat, 24mg cholesterol, 71mg sodium, 187mg potassium, 15g carbs, 4g protein

Side Note:

What happened to the bacon? Ah, ha! You noticed I didn't use it. I've decided not to eat pigs or cows any more so I didn't dice it and add it to the soup. You can certainly do that if you wish. I'm sure it will taste quite lovely. In my case, my husband ate some and the dogs got the rest.

Yes, I know that I cheated and used the grease from it. I'm trying. I get credit for that, right?

Best Banana Bread EVER

 Banana bread - made into muffins in an effort to curb my portion size. Failure but they were oh so tasty!

Banana bread - made into muffins in an effort to curb my portion size. Failure but they were oh so tasty!

Quite the lofty recipe name but it is the best. Really. I have tried other recipes and they just don't cut it. Oh sure, some may be less carbs, less calories but they are also less taste.

I'm not bragging. (yes, I am) It's that good.

INGREDIENTS:

  • 3/4 cup unsalted butter (I used Land O' Lakes)
  • 1/2 cups white sugar
  • 1 cup light brown sugar (packed)
  • 2 large eggs
  • 1 teaspoon vanilla
  • 5-9 ripe bananas*
  • 1-1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup all-purpose flour (I used King Arthur)
  • 3/4 cup wheat flour

DIRECTIONS:

  1. Preheat oven to 350 degrees.
  2. Cream butter and sugar until light and fluffy - about 4-5 minutes. (yes, it's worth the wait to cream it well)
  3. Add eggs, vanilla and bananas*. Blend well.
  4. Add soda, salt and flour.
  5. Pour into two greased loaf pans. Can also use 1 loaf pan, and muffin tin, small loaf pans, etc. Whatever trips your trigger but be sure to adjust baking time appropriately.
  6. Bake for one hour or until toothpick comes out clean (if you make muffins, bake approximately 20 minutes).

* Let's address the banana issue. You'll note I said 5-9 ripe bananas. I've used less than 5 and it's never really banana-y enough. I've used more than 9 and it messed with the recipe. 5 to 9 seems to be a really good fit. Today I'm making this and I have 7 bananas so that's what I'll use.

Also, I have a KitchenAid mixer so I don't cut the bananas, just peel and toss into the mixer (be sure it's locked in place). If you don't have a workhorse mixer, you may want to cut the banana up a bit before you add.

You also have other options of adding all white sugar instead of a mix of white and brown. Same with the flour - wheat pastry flour, all wheat flour... Do what makes you happy and feels right.

NUTRITION: BASED ON 24 SLICES

215 calories, 8g total fat, 41mg cholesterol, 1164mg sodium, 185mg potassium, 35g carbs, 3g protein

Molasses Crinkle Cookies (aka gingersnaps)

Molasses cookies are my very favorite cookie. The recipe has to be just right, though; chewy in the middle, crisp on the edges and the top has to be split - kind of crinkly. This recipe is a winner! I need to find a way to make it more health conscious but for goodness sakes! It's a cookie! Some things are best left alone and enjoyed just as they are.

INGREDIENTS:

  • 1/2 cup white sugar
  • 1/2 cup brown sugar
  • 1/2 cup butter flavor shortening
  • 1/4 cup unsalted butter
  • 1/4 cup molasses
  • 1 egg
  • 2 cups all-purpose flour
  • 2 teaspoons baking soda
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1-1/2 teaspoon vanilla
  • 1/4 to 1/2 teaspoon salt (I use 1/4 teaspoon)
IMG_0472.jpg

DIRECTIONS:

  1. In a stand mixer fitted with the paddle attachment, cream together the sugar, shortening and butter until light and fluffy*. Add the molasses and egg, and mix to combine.
  2. Add flour, baking soda, spices, vanilla and salt. With the mixer set to low speed, add the dry ingredients to the sugar mixture, and mix until combined. Chill the dough for 1 hour.
  3. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  4. Use a cookie scoop to portion the dough, and then roll the portions into balls. Then roll in sugar and place on the prepared baking sheet.**
  5. Bake for 5 minutes, turn the pans around. Bake for another 2-5 minutes depending on your oven. My oven runs really hot towards the back and I like my cookies really chewy so I do 5 minutes, 2-1/2 minutes. Your mileage may vary.

*Note that I highlighted the word cream in #1. It's worth it to take the time to cream the butter, shortening and sugar. Don't skimp.

** I had an epiphany while making these cookies tonight. In the past, I've always put sugar in a bowl and rolled the dough in the sugar. I always made a big mess and got all sugary. It annoyed me to no end to the point where I rarely make cookies that I have to roll in sugar. Well, I decided to put sugar in a small baggie and add 3 pieces of dough to the bag and shake. It worked super slick and took less sugar with no mess!! I am never going back to the old way.

NUTRITION: BASED ON 39 SERVINGS

83 calories, 4g total fat, 8mg cholesterol, 322mg sodium, 35mg potassium, 11g carbs, 1g protein

Baked Chicken & Mushroom Skillet

I haven't made this yet but my daughter raved about it which is good enough for me. It will be dinner tomorrow night but I'm sharing in the meantime.

INGREDIENTS:

  • 8 bone-in, chicken thighs
  • Salt and  pepper, to taste
  • 3 tablespoons unsalted butter, divided
  • 3 cloves garlic, minced
  • 1/4 to 1/2 chopped onion
  • 8 ounces portabella mushrooms, sliced
  • 1 cup chicken broth - I use organic, low-sodium free-range
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 cup half-and-half
  • 1/4 cup Parmesan
  • 1 tablespoon Dijon mustard (I'm going to try dry)

DIRECTIONS:

  1. Preheat oven to 400 degrees F
  2. Season chicken thighs with salt and pepper, to taste
  3. Melt 2 tablespoons butter in a large oven-proof skillet over medium high heat. Add chicken, and sear both sides until golden brown, about 2-3 minutes per side; set aside
  4. Melt remaining 1 tablespoon butter in the skillet. Add garlic, onion and mushrooms, and cook, stirring occasionally, until tender and browned, about 5-6 minutes; season with salt and pepper, to taste. Stir in chicken broth, thyme, oregano and basil. Return chicken to the skillet
  5. Place into oven and roast until completely cooked through, reaching an internal temperature of 165 degrees F, about 25-30 minutes. Set aside chicken; reserving juices in the pan
  6. Stir in half-and-half and mustard. Bring to a slow boil; reduce heat, add parmesan and simmer until slightly reduced, about 5 minutes
  7. Serve chicken immediately, topped with mushroom mixture

NUTRITION: BASED ON 8 SERVINGS

206 calories, 13g total fat, 15mg cholesterol, 180mg sodium, 25mg potassium, 3g carbs, 22g protein

(Adapted from Damned Delicious)

Southern Peach Cobbler

This is a little high on my personal carb chart so I have to move things around in order to make it work. But, oooohhhh, it's worth it.

Also, the recipe calls for 8 peaches. I've never, ever used 8, I use more. I pack those peaches in that pan until I'm convinced it will bubble over. It hasn't yet so I feel like I've failed. ;)

INGREDIENTS:

  • 8 fresh Georgia peaches - peeled, pitting and sliced into wedges
  • 1/2 cup light brown sugar
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 teaspoon fresh lemon juice

TOPPING INGREDIENTS

  • 1 cup all purpose flour
  • 1/2 cup light brown sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 6 tablespoons unsalted butter, chilled and cut into small pieces
  • 1/4 cup boiling water

DIRECTIONS:

  1. Preheat oven to 425 degrees F
  2. In a large bowl, combine peaches, 1/2 cup light brown sugar, 1/4 teaspoon cinnamon, nutmeg, lemon juice and cornstarch. Toss to coat evenly and pour into a 9 x 13 baking pan. Bake for 10 minutes
  3. Meanwhile, in a large bowl, combine flour, 1/2 cup light brown sugar, baking powder and salt. Blend in butter with your fingertips until mixture is combined. Stir in hot water until just combined
  4. Remove peaches from oven and drop topping mixture by spoonfuls over the peaches.
  5. Mix together 3 tablespoons white sugar and 1 teaspoon cinnamon. Sprinkle over cobbler. Bake for approximately 30 minutes, until topping is golden brown

NUTRITION: BASED ON 8 SERVINGS

220 calories, 9g total fat, 23mg cholesterol, 2489mg sodium (woa!), 203mg potassium, 34g carbs, 3g protein

Homemade Shake and Bake Style Coating Mixture

I'm not a pork fan. Most of what I've had has been dry to the point where you can only swallow it if you have a mouthful of milk and even then it's difficult. However, I found that I can eat pork chops if I use Shake & Bake.

Then I found a recipe for homemade which you can adapt. Naturally, I Laura-fyed it.

shake&bake.jpg

INGREDIENTS:

  • 4 cups dry bread crumbs*
  • 1/3 cup vegetable oil
  • 1 tablespoon salt
  • 1 tablespoon paprika
  • 1 tablespoon celery salt
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon garlic salt
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon ground basil
  • 1 teaspoon ground parsley
  • 1 teaspoon oregano

DIRECTIONS:

  1. Combine all ingredients in a bowl
  2. Pour into a jar
  3. When you're making pork chops, pour some of the ingredients into a baggie
  4. Get the pork wet with water and put into the baggie. Shake
  5. Put into pan
  6. Cook at 400 degrees for approximately 20 minutes but use a meat thermometer to make sure they've reached the appropriate temperature (145-160 degrees F)

* Note on bread crumbs. To cut carbs, find crumbs that are lowest in carbs. I do well with Publix Panko bread crumbs and the nutrition information is based on that. Note that there are gluten-free panko bread crumbs as well which I've used and taste great.

NUTRITION: Based on Publix Panko Bread Crumbs (not including pork)

66 calories, 3g total fat, 0mg cholesterol, 487mg sodium, 16mg potassium, 8g carbs, 1g protein

Grandma's Peanut Butter Cookies

I have to be honest, there is nothing healthy about this recipe. It's full of fat, lots of sugar, and calories. However, these are the best tasting peanut butter cookies I've ever had in my entire life. Period. End of story.

Every once in a while, you need to splurge, right?

peanutbutter.jpg

INGREDIENTS

  • 1 cup unsalted Land O'Lakes butter
  • 2 cups light brown sugar
  • 1-1/2 cup Jiff creamy peanut butter
  • 2 eggs
  • 1 tablespoon vanilla
  • 2-1/2 cups all purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt

Also need: Small bowl with white sugar

DIRECTIONS

  1. Preheat your oven to 350 degrees F
  2. Cream butter, peanut butter, brown sugar
  3. Add one egg at a time, add vanilla
  4. Add baking powder, salt, soda. Add one cup flour and lightly blend. Add another cup of flour, blend lightly again. Add the remaining 1/2 cup
  5. Put a piece of parchment paper on your cookie sheets. Using a cookie scoop, add to sugar bowl and roll around until coated. Place on sheet
  6. Using a fork, make a criss-cross pattern
  7. Bake for 5 minutes. Open oven and turn the sheet around. Bake for another 3 minutes*

* Note that they will look barely baked at this point. Let them sit on the pan and finish baking, another 2-3 minutes. Move to wire baking rack.

See option for Grandma's Peanut Butter Stars Cookies.

NUTRITION: BASED ON 48 COOKIES

137 calories per cookie. (told you they were naughty), 8g total fat, 19mg cholesterol, 478mg sodium, 0mg potassium, 15g carbs, 3g protein

Grandma's Peanut Butter Stars Cookies

peanutbutter stars.jpg

The recipe is the same as my peanut butter cookies with the delightful addition of Brach's chocolate stars**. Honestly, I can't decide which I like better!

INGREDIENTS

  • 1 cup unsalted Land O'Lakes butter
  • 2 cups light brown sugar
  • 1-1/2 cup Jiff creamy peanut butter
  • 2 eggs
  • 1 tablespoon vanilla
  • 2-1/2 cups all purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • Brachs chocolate stars**

Also need: Small bowl with white sugar

DIRECTIONS

  1. Preheat your oven to 350 degrees F
  2. Cream butter, peanut butter, brown sugar
  3. Add one egg at a time, add vanilla
  4. Add baking powder, salt, soda. Add one cup flour and lightly blend. Add another cup of flour, blend lightly again. Add the remaining 1/2 cup
  5. Put a piece of parchment paper on your cookie sheets. Using a cookie scoop, add to sugar bowl and roll around until coated. Place on sheet
  6. Place a chocolate star in the center of each cookie and press down lightly
  7. Bake for 5 minutes. Open oven and turn the sheet around. Bake for another 3 minutes*

* Note that they will look barely baked at this point. Let them sit on the pan and finish baking, another 2-3 minutes. Move to wire baking rack.

** Don't replace these with Hershey's kisses!! The tips of the kisses burn and the chocolate doesn't fully melt. They are a weak substitute for stars and frankly, I'd do without before I used kisses.

DO let these cool completely before stacking in a container or the chocolate will smear.

NUTRITION: BASED ON 48 COOKIES

156 calories per cookie, 8g total fat, 19mg cholesterol, 482mg sodium, 0mg potassium, 17g carbs, 3g protein

Hot Chocolate - With or Without Baileys

I love, love hot chocolate in the winter time. It's a right of passage just as pumpkin pie is of fall. Long ago my Mother made a big batch and we'd just add boiling water, some marshmallows and call it good. Today I skip the marshmallows and add a titch of Baileys. Yummmmm......

RECIPE

  • 2 cups Carnation powdered milk (full fat)
  • 1 cup Hershey’s cocoa
IMG_0388.jpg

Mix and store in airtight container. When making, I add 1 drop SweetLeaf vanilla liquid stevia per cup, to taste. 

OPTION: After adding cocoa, add 1-1/2 to 2 cups powdered sugar, to taste.

When making a cup, add mix to taste - I did about 1/3 cup to my large coffee cup. Put mix in cup, add boiling water. Stir. Add Bailey’s to taste.

Parmesan Roasted Brussels Sprouts

INGREDIENTS

  • 1-1/2 pounds brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil
  • 1/4 cup panko bread crumbs [get a brand with the lowest carbs - I use Publix brand]
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/3 cup Parmesan cheese

DIRECTIONS:

  1. Preheat oven to 425 deg. F
  2. Lightly grease baking sheet with non-stick spray
  3. In a large plastic bag, combine sprouts, olive oil, bread crumbs, garlic powder, salt and pepper and give a good shake
  4. Put onto baking sheet into the oven for about 15-17 minutes

NUTRITION: SERVES 6

197 calories, 14g total fat, 24mg cholesterol, 764mg sodium, 119mg potassium, 5g carbs, 14g protein

Parmesan Roasted Cauliflower

INGREDIENTS

  • 7 cups cauliflower florets, cut to bite size pieces
  • 3 - 4 tablespoons olive oil
  • 1 cup panko bread crumbs [get a brand with the lowest carbs - I use Publix brand]
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/3 cup Parmesan cheese

DIRECTIONS:

  1. Preheat oven to 425 deg. F
  2. Lightly grease baking sheet with non-stick spray
  3. In a large plastic bag, combine cauliflower, olive oil, bread crumbs, garlic powder, salt and pepper and give a good shake
  4. Put onto baking sheet into the oven for about 15-20 minutes, then gently stir. Cook another 10 minutes

NUTRITION: SERVES 6

146 calories, 9g total fat, 4mg cholesterol, 266mg sodium, 354mg potassium, 14g carbs, 5g protein

Parmesan Roasted Asparagus

INGREDIENTS:

  • 1-1/2 pound fresh asparagus, trimmed [see below]
  • 2 tablespoons olive oil
  • 1/2 cup panko breadcrumbs [get a brand with the lowest carbs - I use Publix brand]
  • 1 teaspoon garlic powder
  • 1/3 cup parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

DIRECTIONS:

  1. Preheat oven to 425 deg. F.
  2. Lightly grease baking sheet with non-stick spray
  3. Gently bend 3 or 4 asparagus spears at a time until they break - no need to trim!  Pour olive oil over asparagus and wiggle them all around on the baking sheet to coat
  4. Do the same with the bread crumbs, garlic powder, salt and pepper
  5. Pop these bad boys into the oven for 7 to 10 minutes, until the cheese has melted and the asparagus is crisp-tender

NUTRITION: SERVES 6

126 calories, 8g total fat, 10mg cholesterol, 261mg sodium, 230mg potassium, 8g carbs, 8g protein

Basil Pesto

INGREDIENTS:

  • 3 cups fresh basil leaves
  • 4 cloves of garlic
  • 3/4 cup grated Parmesan cheese
  • 1/2 cup olive oil
  • 1/4 roasted pinenuts

DIRECTIONS:

Combine basil, olive oil, garlic, cheese and nuts in a food processor. Blend until a smooth paste.

OPTION:

Instead of putting into a container, I freeze in an ice cube tray. Once frozen, put into baggie and freeze until needed. I find the cubes are the perfect size for use later.

NUTRITION: SERVES 16

66 calories, 8g total fat, 0mg cholesterol, 0mg sodium, 8mg potassium, 0g carbs, 9g protein

Lemon Chicken Breasts

INGREDIENTS:

  • 6 medium boneless, skinless chicken breasts
  • 1/2 cup all purpose flour (I like King Arthur flour)
  • 2 tsp lemon pepper
  • 1/3 cup butter
  • 2 T lemon juice
  • 2-3 T fresh basil leaves

DIRECTIONS:

  1. Place each breast between two pieces of aluminum foil. Pound lightly into a rectangle, about 1/4" thick. In a shallow bowl, combine the flour, lemon pepper and salt. Coat the chicken. In a skillet pan, cook the breasts in butter over medium high heat for about 4 minutes on each side, until lightly browned
  2. Drizzle lemon juice over chicken, cook for an additional 2-3 minutes or until done

NUTRITION:

475 calories, 17g total fat, 267mg cholesterol, 615mg sodium, 2mg potassium, 7g total carbs, 76g protein

Chicken Marsala

INGREDIENTS:

  • 4 boneless, skinless chicken breasts, sliced thinly
  • Salt and pepper
  • 2 tablespoons olive oil
  • 1-1/2 cups sliced portabella mushrooms
  • 1/2 cup Marsala wine
  • 1/2 cup chicken broth (I use organic, free range, low sodium)
  • 1 cup half-and-half
  • 1 teaspoon dry mustard
  • 1 teaspoon garlic powder

DIRECTIONS

  1. In a large skillet, heat 1 tablespoon olive oil. Add chicken and lightly season with salt and pepper. Cook until lightly brown on each side. Remove and set aside.
  2. Add 1 tablespoon olive oil and saute the mushrooms. Add wine and bring to boil over medium high heat for 1-2 minutes. Add chicken broth, half-and-half, mustard and garlic powder. Bring to a boil and reduce heat and simmer for about 10 minutes - the sauce will thicken nicely.

Place chicken back in pan and continue to simmer for another 1-2 minutes.

When plating, pour extra sauce over the chicken

I double-dog dare you not to have seconds. It's that good!

NUTRITION:

296 calories, 16g total fat, 127mg cholesterol, 128mg sodium, 60mg potassium, 3g total carbs, 34g protein

Grilled Teriyaki Flank Steak

INGREDIENTS:

  • 2 pounds flank steak
  • 1/2 cup veggie oil
  • 1/2 cup low sodium soy sauce
  • 2 tablespoons honey
  • 2 tablespoons white vinegar
  • 1 tablespoon grated ginger
  • 1 teaspoon garlic powder
  • 1 green onion, finely chopped

DIRECTIONS

  1. Score steak on one side in a tic-tac-toe fashion
  2. Combine flank steak with other ingredients in a zip bag. Marinate for at least 8 hours or overnight
  3. Broil until desired doneness

NUTRITION:

304 calories, 14g total fat, 0mg cholesterol, 771mg sodium, 15mg potassium, 9g total carbs, 33g protein

Wild Rice Hotdish

12/30/17: I made this again and for some reason it was really blah. I would recommend adding some garlic powder, perhaps ground red pepper or flakes and other seasonings to give it more flavor and zip.

Coming from Minnesota, I had to add a hotdish!

INGREDIENTS:

  • 1 cup rice (I use Minute Multi Grain Medley because it's got the lowest carb count I've found thus far)
  • 8 oz sliced portabella mushrooms, sliced
  • 1/4 cup chopped celery
  • 1/2 cup chopped onion
  • 1 lb lean ground beef (93/7 lean)
  • 1 can cream of mushroom soup - low sodium
  • 36 oz chicken broth (I use organic, free range, low sodium)
  • Salt
  • Pepper
  • Paprika

DIRECTIONS:

  1. Preheat oven to 350 deg. F
  2. Brown beef. Drain. Set aside
  3. Saute mushrooms, celery and onion
  4. Combine beef, mushrooms, celery and onion in large bowl. Add rice, cream of mushroom, chicken broth and spices.
  5. Pour into casserole dish and bake for 1-1/2 hours

NUTRITION: SERVES 6-8

210 calories, 9.9g total fat, 53.5mg cholesterol, 662.3mg sodium, 216.4mg potassium, 11.6g total carbs, 18.3g protein

Farmers Market Salad

INGREDIENTS:

  • 5 tablespoons of red wine vinegar
  • 3 tablespoons olive oil
  • 2 limes [juiced]
  • 1 teaspoon white sugar [can substitute honey, maple syrup, stevia]
  • 1/2 teaspoon salt
  • 2 minced gloves of garlic
  • 1 pound shelled edamame (green soybeans) - frozen
  • 1-1/2 cups corn
  • 1 pint cherry tomatoes, sliced
  • 4 green onions, thinly sliced
  • 1 - 15 oz low-sodium black beans, rinsed well and drained

DIRECTIONS:

  1. In a large serving bowl, whisk together the red wine vinegar, olive oil, lime juice, sugar, salt and garlic. Set aside.
  2. Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Add cherry tomatoes, green onions and black beans. Cover and refrigerate for at least 2 hours before serving to chill.

NUTRITION: 8 SERVINGS

146 calories, 6g total fat, 0mg cholesterol, 171mg potassium, 17g carbs, 6g protein

Note: This salad has a lot of sodium, a whopping 2124mg. Look for ways to cut sodium where you can or eat a smaller portion.

Cranberry Spinach Salad

A healthy salad great for Thanksgiving!

INGREDIENTS:

  • 1/2 cup toasted pecans
  • 1/2 cup unsweetened dried cranberries
  • 6 cups baby, organic spinach - cleaned thoroughly
  • 1/4 cup white sugar [can substitute honey, maple syrup, stevia]
  • 3 tablespoons chopped onion
  • 1/4 cup white wine vinegar
  • 1/4 cup apple cider vinegar
  • 1/2 cup olive oil

DIRECTIONS:

  1. Toast pecans lightly in oven. Set aside to cool
  2. Combine sugar, vinegars and olive oil. Add paprika. Set aside
  3. In a bowl, combine spinach, onion, pecans, cranberries
  4. Serve . Have dressing on the side so each guest can add as much as they like

Optional additions: sesame seeds, poppy seeds, chia seeds, toasted sliced almonds, pecans, different lettuce types... you get the idea.

NUTRITION: 8 SERVINGS

226 calories, 22g total fat, 0 mg cholesterol, 17mg sodium, 98mg potassium, 9g carbs, 2g protein