dishin' nutrition

Swift + Skinny Pasta

I almost never eat pasta, but every once in a while you just have to.  This dish is incredibly fast, pretty darn healthy (it’s still pasta) and tastes so good!  I might have to start eating pasta more often!

ingredients
4 oz. wild salmon filet
2/3 cup whole wheat angel hair pasta
3/4 cup fresh organic broccoli, chopped
1/2 T butter (seriously, it’s ok)
1-2 t Sriracha

directions
Boil water and heat grill.  Grill salmon for 3 minutes on each side.  Add pasta to boiling water and cook for 4 minutes.  After 2 minutes add the broccoli.  Cook for 2 more minutes and drain.  Do not rinse.  Pour back into pot, add butter, sriracha, and salt and pepper to taste.  

nutrition
cal: 516,  fat: 21,  protein: 34,  fiber: 7 

Buffalo Chicken… Salad

I took a bite of a buffalo wing at happy hour the other day and knew I had to make this for dinner.  It has all the flavor of buffalo wings and none of the guilt!

Ingredients
1 small organic chicken breast, grilled
2 big handfuls of organic romaine, chopped
2 organic celery stalks, chopped
2 organic carrots, chopped
1/2 oz organic blue cheese crumbles
2 tablespoons blue cheese dressing (you need this dressing)
Franks RedHot Buffalo Sauce

directions
Grill chicken.  While chicken is cooking, wash and dry lettuce (dressing sticks better to dry lettuce and I find I use less), set aside in a large bowl.  Chop carrots and celery.  Toss dressing and a splash of Frank’s with lettuce, carrots, and celery.  When chicken is finished cooking, slice and toss with more Frank’s.  Plate salad, sprinkle blue cheese crumbles, top with chicken, and enjoy! 

nutrition
cal:  280,  fat:  3.75g,  protein:  31g,  fiber:  4.5g

Steamed Clams

Winter is here! Skip the soup and have clams instead!

ingredients
2 lbs. fresh manilla clams, washed
3 tbsp butter
2 cloves garlic, minced
1 small white onion, sliced thin
1 12oz can of PBR (any lager will do)
1 small lemon
2 roma tomatoes, chopped
1/2 cup cilantro, chopped
1 jalepeno, chopped fine
big pinch of salt

directions
Heat butter in a saute pan.  Cook garlic and onions until translucent.  Add beer and bring to almost boiling.  Cut a few thin slices of lemon, quarter them, and add to the pot with remaining lemon juice (no seeds!).  Add tomatoes, cilantro, jalepeno, and clams.  Cover and cook for ten minutes.  Serve with your favorite baguette (to dip in the broth) and enjoy!

Delicious Dahl

This incredibly tasty soup is a natural anti-inflammatory immune system booster!

ingredients
2 tbsp olive oil
1 medium onion, chopped fine
2 tbsp fresh ginger, grated
4 cloves garlic, minced
3 cups low-sodium vegetable broth
1 cup dried red lentils, rinsed & drained
1 tsp ground tumeric
2 tsp clarified butter
1 tsp ground cumin
1/2 tsp garam masala
1/2 tsp cayenne pepper
1 cup cilantro (2 if you love it)
4 roma tomatoes, diced

directions
In a heavy soup pot heat oil over medium heat. Add onion and saute for five minutes. Add ginger and half the garlic and cook for 2 more minutes.  Pour in broth, lentils, and tumeric, stirring well to combine. Increase heat to high and bring to a boil. Reduce heat and simmer, stirring occasionally, until lentils are tender, about 15 minutes.

While the lentils are cooking, heat the butter in a small saute pan over medium heat until melted.  Add cumin, garam masala, cayenne and saute, stirring frequently. Add garlic and cook another two to three minutes. Remove from heat.

When the lentils in the soup mixture are tender, whisk the mixture until it has a thick, creamy consistency. Stir in butter/spice mixture until thoroughly combined. Add tomatoes and cook uncovered from another 10 minutes. Top with chopped cilantro before serving. (This soup is even better the next day!)

Recipe adapted from: The Healthiest Meals on Earth

Eat the Whole Pizza!

This 485 calorie pizza even comes with a salad! 

ingredients - pick your favs!
1 Ezekiel 4:9 Sprouted Grain Tortilla
1/4 cup pizza sauce 
1/2 small bell pepper, diced
1/4 small red onion, diced 
4 mushrooms, chopped
1/2 jalapeno, minced
2 slices rosemary ham - at TJ’s, chopped (optional)
2oz. lite mozzarella cheese, shredded
large handful of arugula
1/4 lemon, juiced
tsp olive oil

directions
Pre-heat oven to 400.  Spread sauce on tortilla, add toppings, cover with cheese.  Bake for 10 minutes.  Remove from oven. Toss arugula with olive oil and lemon juice and place on top of pizza. Slice and enjoy!

nutrition
cal: 485,  fat:12g,  protein: 34g,  fiber: 18.5g

Crockpot Lentil Stew

slow cooker season has begun!

ingredients
2 onions, minced
4 cloves of garlic, minced
2 tbsp olive oil
1 tbsp ginger, minced
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground tumeric
1/4 tsp ground cardmom
1/4 tsp red pepper flakes
4 cups water
14oz can coconut milk
1 lb red lentils (2 1/4 cups), rinsed
1 lb carrots, peeled & chopped
1 lb roma tomatos, chopped
1 cup frozen peas
salt & pepper to taste
1 cup cilantro, chopped

directions
Microwave onions, garlic, oil, ginger, and spices in a bowl, stirring occasionally, until onions are softened (about 5 minutes).  Transfer to crockpot.

Stir water, coconut milk, lentils, and carrots into crockpot.  Cover and cook for 6 to 8 hours on low or 3 to 5 hours on high. 

Stir in tomatoes and peas and let sit until heated, about 5 minutes. Stir in cilantro, season with salt and pepper, and enjoy!

Crockpot Curry

I love coming home to this hot cooked meal!

ingredients
2 onions, minced
2 jalapenos, seeded & minced
2 tbsp vegetable oil
4 cloves garlic, minced
2 tbsp ginger, minced (I use)
2 tbsp curry powder
1 tbsp tomato paste
1 tbsp garam masala
2 (15oz) cans chickpeas, drain & rinse
2 cups water
1 (14oz) can coconut milk
3 tbsp minute tapioca
3 lbs boneless, skinless, chicken thighs, trimmed
salt and pepper
12 oz tomatoes, diced
1 cup frozen peas
1 cup fresh cilantro, chopped
lime wedges, for serving

directions                                                                                                
Microwave onions, jalapenos, garlic, ginger, curry, tomato paste, garam masala,in a bowl for five minutes, stirring occasionally. Transfer to crock pot.

Stir chickpeas, water, coconut milk, and tapioca into crock pot. Season chicken with salt and pepper and place in crock pot. Cover and cook on low for 6 hours.

Remove chicken from crock pot and shred into bite-size pieces. Let stew settle for a few minutes and remove any excess fatfrom surface using a large spoon.

Stir in tomatoes, chicken, and peas and let sit for ten minutes. Stir in cilantro, season with salt and pepper and serve over rice with lime wedges.

Scratch Curry from Full Circle

chicken in yellow curry

1 sweet onion, sliced
4 garlic cloves, minced
2 tbsp ginger, minced
2 tbsp olive oil
1 tsp pepper
2 tsp salt
1 tsp turmeric
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground cardamon
pinch of cayenne pepper
1 tbsp tomato paste
1/3 cup water
3 large tomatoes, large diced
6 chicken thighs, chopped
1 tsp garam masala
1/4 cup chopped fresh mint
1/4 cup chopped fresh cilantro
1/2 cup Greek yogurt

directions

1.  Heat oil over medium high heat until it shimmers. Saute onions until beginning to brown, about 3-5 minutes. Reduce heat to medium, add garlic, ginger, and herbs. Saute until acutely fragrant, about 1 minute. Add tomato paste and saute for 2 minutes, until paste has begun to form a light brown layer on the bottom of the pan. Deglaze with water and mix in the frond (the dark crust on the bottom of the pan).
2.  Add tomatoes and simmer for 5 minutes, tossing gently. Add chicken, reduce heat to low and cover. Cook until chicken is tender and soft, about 20-30 minutes. Remove from heat, uncover and let cool for five minutes.
3.  Add garam masala if using, mint, cilantro and yogurt. Season to taste and serve over steamed rice.

tips

The trick to making this curry extra delicious is patience.  Cook the onions, ginger and garlic mixture over low heat until well caramelized.  They should be sticky, sweet and golden brown.  Only then add the rest of the ingredients.  This will give your curry the base it needs to support the rest of the flavors.

Also, if using meats, cook them slowly and let the juices combine with the rest of the dish, let them pass through their initial tenderness stage and wait until they are very soft, this will enhance the flavors of the curry.

When adding yogurt and fresh herbs, let the curry cool.  The heat and oil will wilt your herbs and break (separate the fats from the solids) the yogurt.  Once, it has cooled slightly, add the remaining ingredients and serve immediately.

In case of emergency, pull this recipe!

This is my go-to meal when I don’t feel like going to the grocery store and want something that’s fast, easy, and healthy. I always keep brown rice, frozen vegetables, garbanzo beans, and curry sauce on hand.  I can whip this up in ten minutes!

ingredients
3 cups brown rice (love Trader Joe’s frozen organic brown rice!)
1 bag of frozen veggies ♥ cali blend: cauli, broc, carrots, zukes 
1 can of garbanzo beans, rinsed
1 16 oz jar of curry sauce (any around 70 calories/serving)
1 tsp curry powder
1 tsp garam masala
1/4 tsp cayenne pepper (if you like it spicy)
1 tbsp flour
6 oz container of plain nonfat yogurt* (optional)
*tip: for optimum texture - wait until sauce has had a chance to cool before adding.

directions
Prepare rice.  In a medium sauce pan, add curry sauce, veggies, and beans.  If necessary, add a little water to cover beans/veggies.  Heat over medium until bubbles form.  Add curry powder, garam masala, and cayenne.  Cook for five minutes.  Add flour and stir until sauce thickens a little.  Stir in yogurt if you like a creamier sauce.  Pour over rice and enjoy!

nutrition - makes 3 large servings
cal: 457,  fat: 5.6g,  fiber: 14g,  protein: 14g

Fresh Mint + Lamb Quinoa

This is my new favorite dish - fresh, light, and so much flavor!

ingredients
1.5 cups quinoa, cooked
2 medium zucchinis, chopped
1 pound lean ground lamb
1 bunch green onions, diced
2 cups fresh mint, chopped
2 tomatos, chopped
1 clove garlic, minced
1 tsp oregano
salt + pepper to taste

directions
Cook quinoa as directed.  Sauté zucchini and garlic in a large non-stick pan until soft.  Add lamb and cook through (break meat up while cooking).  Add green onions, salt, pepper, and oregano.  Before serving, toss with fresh mint (if it’s too hot, mint will brown).  Top with diced tomatos.

nutrition (serves 4)
1 serving - calories: 367,  fat: 16g,  fiber: 6.7g,  protein: 22g

Last Night’s Inspiration = Tonight’s Creation!

Lamb + zuccini over handmade pappardelle pressed with fresh mint - to die for!

Tonight I am going to make this using quinoa - recipe & reviews tomorrow ☺

Faux-ried Chicken!

Faux-ried chicken, green beans, & coleslaw - Happy 4th of July!!

Okay, I know this meal doesn’t look like all that, and in hindsight I wish I had taken a little more time on the presentation for photo’s sake, but I was in a mad rush to eat this!  Best chicken EVER! I can’t believe it turned out so incredibly tender.  Totally guilt-free!  

chicken
2 cups panko
2 tbsp olive oil
1/2 cup all-purpose flour
1 tsp garlic powder
1/4 tsp cayenne 
3 egg whites
1 tbsp water
1 tbsp dijon mustard
1 tbsp minced fresh thyme (dried works too)
1.5 lbs chicken breasts, cut into 3/4” strips

instructions

• heat oven to 475
• combine panko and oil in a 12” skillet and toast over medium heat until golden, 8 to 10 minutes
• Transfer panko to a shallow dish and let cool slightly.  In another shallow dish, combine flour, garlic powder, and cayenne.  In a third shallow dish, whisk egg whites, water, dijon, and thyme.
• Spray a cookie sheet with cooking spray.  Season chicken with salt and pepper.  
• Individually dredge each piece of chicken in the flour, dip in egg whites, coat in panko crumbs, and lay on cookie sheet.
• Bake until chicken is coked through, about 10 to 12 minutes

nutrition: 5 pcs - cal: 375, fat: 9g  protein: 45g

coleslaw
1 16 ounce bag of coleslaw mix
1/2 cup buttermilk
2 tbsp light mayonaise
2 tbsp lowfat sour cream
3 scallions sliced thin
1 tsp apple cider vinegar 
1/2 tsp dijon mustard
1/2 tsp honey
1/4 tsp salt
1/4 tsp pepper

Whisk buttermilk, mayo, sour cream, scallions, vinegar, dijon, honey, salt, and pepper in a bowl until smooth.  Pour the dressing over the cabbage mixture and toss to coat.  Cover and refrigerate until the flavors have blended, about one hour.

nutrition:  1 cup - 70 cal,  2g fat,  3g protein

green beans
I didn’t do anything special here - just sauteed in olive oil with fresh minced garlic and lemon pepper.

Quinoa Risotto with White Beans, Arugula + Parm

This came straight from my Healthiest Meals on Earth cookbook. For once I actually followed a recipe to a tee.  I really couldn’t see any way to improve upon this amazing dish!  ENJOY!

ingredients
1 tbsp extra virgin olive oil
1 small yellow onion, chopped
1 clove garlic, minced
1 cup quinoa (soak in water for 30 min & drain)
3 cups low sodium vegetable broth
1/4 to 1/3 cup pine nuts, toasted
1 can organic great northern beans, drained & rinsed
1 cup fresh shiitake mushrooms, thinly sliced
1 carrot, finely grated
2 1/2 cups arugula, stemmed & chopped
1/4 cup fresh grated parmesan cheese
1/2 tsp salt
1/4 tsp pepper

instructions
In a large sauce pan, heat oil over medium heat. Add the onion and sauté until soft and translucent, about 4 minutes. Add garlic and quinoa, cook for 1 minute, stirring occasionally. Add broth, increase heat to high, bring to a boil. Reduce heat to low until quinoa is tender, about 12 minutes.

While mixture is cooking, toast pine nuts in a dry frying pan over medium heat, 3 - 4 minutes (do not overcook: browning = bitter).

At 12 minutes, stir into quinoa: beans, mushrooms, carrot, arugula, and simmer until the quinoa grains have turned from white to translucent, about 3 minutes. Stir in cheese, season with salt and pepper, and sprinkle pine nuts over the top. Serve immediately. Serves 4.

nutrition
calories: 409,  fat: 12.5g,  fiber: 12g,  protein: 13g    

Pizza Competition

Last night the BF, kids, and I had a pizza competition… and the kids won! The key to their success was (note to self) keep it simple. I thought I would be a shoe-in with my purple potato, prosciutto, pear, red onion, bell pepper, mushroom, and fresh basil masterpiece, but sadly… it wasn’t to die for.

The kids had a blast (as you can see by the state of the floor) and it was a fun way to get them to try new toppings. One bell pepper “adventure bite” is easy for kids. Committing to a whole bell pepper pizza is not. BE CREATIVE!!!

See the video below to learn how to make awesome pizza at home.  I don’t have a pizza stone and now, thanks to the video, I’ll never need one!

TIP: Buy pre-made whole wheat dough @ Trader Joe’s