Once again this week I found myself searching for a new recipe, something I could make with chicken. Chicken is always so versatile, it’s like a blank slate, but figuring out what to do can be tricky sometimes.  Today’s chicken recipe is Balsamic Chicken and Vegetables and it comes from Fitness Magazine. It’s simple, easy, and has lots of flavor. Enjoy!

Balsamic Chicken and Vegetables Recipe

All you need:

• 1/4 cup bottled Italian salad dressing

• 2 tablespoons balsamic vinegar

• 1 tablespoon honey

• 1/8 to 1/4 teaspoon crushed red pepper

• 2 tablespoons olive oil

• 12 ounces chicken breast tenderloins

• 10 ounces asparagus, cut into 2-inch pieces, or 10-ounce package frozen cut asparagus, thawed and well drained

• 1 cup shredded carrot

• 1 small tomato, seeded and chopped

All you do:

Nutrition information (makes 4 servings):

Per serving: 271 calories, 22g protein, 12g carbohydrate, 15g fat (2g saturated), 2g fiber

With the holidays coming up, you deserve to treat yourself! I came across a wonderful recipe for Basmati Rice Pudding with Oranges that I think you’ll love! Give it a try and let me know what you think:

All you’ll need:

• ¾ cup basmati rice or any long-grain white rice
• 3 large navel oranges
• ½ vanilla bean, split in half lengthwise
• 4 cups fat-free evaporated milk
• ¼ cup lowfat sweetened condensed milk
• 4 tablespoons sugar
• 2 tablespoons chopped pistachios (optional, for garnish)
• 2 tablespoons pomegranate seeds (optional, for garnish)

All you’ll do:

In a heavy 2-quart saucepan, boil 2 cups of water. Add the rice, cover, and reduce heat to a simmer. Cook for about 20 minutes until the rice is tender and most of the water has been absorbed.

Meanwhile, finely grate 1 teaspoon of zest from one of the oranges; set aside. Halve that orange and juice it; reserve the juice. With a sharp knife, peel the remaining 2 oranges, removing the pith (white part). Cut sections between the membranes. Set aside.

When the rice is tender, add ½ cup of the orange juice, orange zest, vanilla bean, evaporated milk, condensed milk, and sugar. Cook over medium heat, uncovered, stirring frequently until it has a creamy consistency, 20 to 25 minutes. Remove the vanilla bean and divide the rice mixture among bowls to serve warm, or cover and refrigerate to serve chilled. At serving time, garnish each portion with a few orange sections, pistachios, and pomegranate seeds, if desired.

Nutritional information:

This recipe will serve around 6 to 8 people, and it takes 40 minutes to prepare. By dishing up 3/4 of a cup of this delicious treat, you’ll consume 317 calories and under one gram of fat. Enjoy!

Source

Apparently there are restaurants popping up over the country specializing in none other than breakfast cereal! They’re called “cereal bars” and are becoming quite popular. I live in a rather small city where these restaurants haven’t made their way here yet, but they can be found in larger cities like Chicago, Miami, Indiana, and more.  Instead of offering the plain ole bowl of cereal, they mix it up and form new creations that their customers have to love. Shape Magazine posted three different “recipes” from three different restaurants and I think you’ll love them!

1. Something Sweet…
   Mix ½ cup Cheerios, ½ cup Special K, 2 tbsp. walnuts, ½ cup sliced peaches, and 1 tsp. honey. Add milk. (From Cereality Cereal Bar & Cafe in Philadelphia)
   
2. Something Warm…
   Stir 1/3 cup canned pumpkin-pie filling and 1 crushed graham cracker into 1 cup cooked plain oatmeal. Sprinkle with about ¼ tsp. each ground ginger and cinnamon. (From the Cereal Bowl in Miami)
   
3. Something Crunchy…
   Mix ½ cup Wheaties, ¼ cup lowfat granola, ¼ cup trail mix, and a sliced banana; add milk. (From Cereal Barn & Peanut Butter Cafe in Bloomington, Indiana)

The #2 recipe sounds like a wonderful concoction, doesn’t it? Especially this time of year in the mid-west when it’s cold and snowy. I haven’t tried any of these mixes, but they all sound great!

I don’t know about you, but I’m STILL trying to get rid of Thanksgiving leftovers, especially turkey which seems to be never ending. Instead of continuing to eat the turkey on a sandwich for lunch, I decided to seek out a recipe for soup… but not just plain ole’ traditional turkey soup. I found a recipe for Tex-Mex Turkey soup and it sounds delicious! If you still have a plate full of turkey you’d like to get rid of, give this recipe a try.

 All you’ll need:

One 15-ounce can diced tomatoes, undrained
1 small onion, quartered
2 cloves garlic
1/4 teaspoon Cajun seasoning
1 tablespoon olive oil
4 ounces raw, dried angel hair pasta, broken into 1″ pieces
3 cups drained, canned pinto beans
6 cups low-sodium turkey or chicken stock
1 1/2 cups cooked, diced turkey
salt to taste
freshly ground black pepper
chopped, fresh cilantro for garnish

All you’ll do:

1. In a food processor, combine the tomatoes, onion, garlic and Cajun seasonings. Process until smooth.

2. In a heavy soup pot, heat the oil over medium heat. Add the pasta and cook, stirring occasionally, until the pasta starts to turn golden, about 5 to 7 minutes.

3. Add the beans, tomato mixture and the chicken stock. Increase the heat to medium-high and bring to a boil. Cook, uncovered, until the pasta is al dente, about 5 minutes.

4. Add the turkey and heat thoroughly. Season with salt and pepper.

5. Ladle the soup into 6 bowls and garnish with the cilantro. Serve immediately.

Serving Size: about 1 1/2 cups

Calories per serving: 283

Fat grams per serving: 6

As part of my effort to share different ways to cook, today’s Figure Friendly Recipe is Baked Chicken and Artichokes. It’ll serve four people and each serving has 284 calories, 6 grams of fat, 42 grams of protein, and 488mg of Sodium. Enjoy!

All You’ll Need:

1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 9-ounce bag frozen artichoke hearts, quartered
1 cup sliced mushrooms
1 red pepper, seeded and sliced into strips
salt to taste
freshly ground black pepper
4 skinless, boneless chicken breasts, about 4 to 6 ounces each
1 teaspoon chopped, fresh rosemary
1/4 cup dry white wine
1 cup low-sodium chicken broth

All you’ll do:

1. Preheat the oven to 350°F.

2. Heat the olive oil in a large skillet over medium heat. Add the onion and cook, stirring occasionally, until it is soft and translucent, about 5 minutes. Add the garlic, artichokes, mushrooms and peppers, season with salt and pepper, cook for 2 more minutes and set aside.

3. Slice the chicken breasts into 1/2-inch wide strips. Season the chicken pieces with rosemary, salt and pepper and place them in a large baking dish in a single layer. Spoon the artichoke mixture evenly over the chicken and add the wine and broth. Bake until the chicken is cooked through, about 18 to 20 minutes.

Source: FoodFit.com

As I’ve mentioned before, sometimes it’s so hard to come up with different ways to cook chicken. I’m always keeping my eye out for a recipe that’s not only healthy, but delicious. Just today I found a great recipe that’s figure friendly and perfect for this beautiful Fall weather!

Healthy Ways to Cook Chicken – Chicken with Apples and Cider Sauce Recipe

All you’ll need:

1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
1/2 cup non-fat sour cream
1 tablespoon chopped parsley

All you’ll do:

1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour (optional).

2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.

3. Add the apples and apple cider, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the cider has reduced by half.

4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.

5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Add the sour cream and stir until it is thoroughly combined. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Nutritional info:

Serve this with a green salad, and it’s a perfect Fall meal!

Source: Foodfit.com

Yesterday we talked about how broth soups are generally good for us while cream soups are usually a no-no. Today I thought I’d post a recipe for “The ultimate Chicken Noodle Soup” from the October 2007 issue of O – Oprah’s Magazine.  This soup is made from scratch meaning you make your own stock! I haven’t tried it yet, but it sounds delicious and much better than what you can get out of a can.  The instructions say that the stock recipe makes more than what the soup recipe actually calls for, but you can freeze the leftovers for up to three months. With cold weather right around the corner, this healthy soup loaded with vegetables will be perfect for an arctic Winter day!

Oprah’s Ultimate Chicken Noodle Soup – Serves 6 to 8

Stock:

• 1 whole chicken, halved and cleaned, plus 6 chicken wings
• 3 carrots, trimmed
• 1 onion, peeled
• 2 leeks, thoroughly rinsed
• 4 celery stalks
• 3 parsnips, trimmed
• 1 bay leaf
• 1/2 bunch parsley
• 1 whole lemon

Soup:

• 2 Tbsp. olive oil
• 1 large onion, chopped (about 2 cups)
• 3 carrots, peeled and cut crosswise into 1/4-inch coins
• 2 celery stalks, cut into 1/4-inch slices
• 2 Tbsp. chopped dill
• 1 pound egg noodles
• Kosher salt and freshly ground pepper, to taste

For the stock: In a large pot, combine all ingredients and add just enough water to cover. Bring to a boil; reduce heat to the barest simmer and cook 4 hours, occasionally skimming the scum off the surface. Strain stock into a large bowl and discard solids except for chicken halves; set those aside.

To make soup: In a large pot, heat olive oil over medium heat. Add onions, carrots and celery. Cook about 10 minutes. Add 6 cups stock. Cook 25 minutes, or until vegetables are very tender.

Meanwhile, pull chicken into shreds from reserved chicken halves; discard skin and bones. Add chicken to stock, along with dill and noodles and cook until noodles are al dente, 8 to 10 more minutes. Season to taste with salt and pepper (the stock is unsalted; it may need more than you think). Serve hot.

Remember the whole anti-carb craze several years ago when it seemed like everybody was ditching the carbs? Thankfully that’s over because I love my carbs! The thing about carbohydrates though is to choose the ones that haven’t been refined. Sources of refined carbohydrates would be white breads, pasta, rice, and noodles. Luckily, there are versions of all of these foods that are considered unrefined carbohydrates which means they still contain the whole grain so that they’re higher in fiber and will help you feel full for longer.  Examples of these foods include whole-grain rice, whole-grain bread, and whole-wheat pasta.

Today’s Figure Friendly Recipe uses whole-wheat linguine and it’s prepared in a way that will satisfy your hunger and your taste buds! Enjoy…

–Healthy Whole-Wheat Linguine with Cherry-Tomato Sauce–

All you’ll need:

• 3 cups cherry tomatoes, quartered
• ¼ cup plus 1 tablespoon extra-virgin olive oil
• 2 medium garlic cloves, minced or pressed
• ½ cup kalamata olives, pitted and coarsely chopped
• Salt, to taste
• ½ teaspoon crushed red pepper flakes
• 3/4 pound whole-wheat linguine
• ½ cup freshly grated Parmigiano-Reggiano
• ½ cup fresh basil leaves, coarsely chopped

All you’ll do:

In a medium mixing bowl, add tomatoes, ¼ cup of the olive oil, garlic, olives, salt, and crushed pepper. Let mixture sit at room temperature for at least 30 minutes.

Cook linguine in a large pot of boiling, salted water until al dente. Drain into a large colander, then transfer to a large bowl.

Toss linguine with the remaining 1 tablespoon of olive oil and the Parmigiano-Reggiano. Place the tomato mixture in a sieve over a bowl to drain excess liquid, then lightly toss the mixture with the pasta. Add the basil, toss again, and serve.

–

This recipe will easily serve four people with a serving size of two cups per person.  Nutritional value is as follows:

518 calories, 19 grams of fat, 4 grams saturated fat, 74 grams carbohydrates, 18 grams protein, 2 grams fiber, 193 mg calcium, 4 mg iron, 472 mg sodium.

Source

Yesterday we talked about all of the benefits of eating Apples, so I thought today I’d post some healthy Apple recipes that are super simple and easy to make. If you’re not sure what to do with your apples, give these a try! If you have your own favorite apple recipes, feel free to share…

–Healthy Apple Bran Muffins–

All You’ll Need:

1 1/4 cups bran
1 cup whole wheat flour
2 1/2 teaspoons baking powder
3/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/3 cup milk
2 large eggs
3/4 cup pure maple syrup
1/4 cup butter
1 cup peeled and chopped apple
1 cup raisins

All You’ll Do:

1. In a large bowl combine bran, whole wheat flour, baking powder, nutmeg, and cloves; set aside.
2. In a small bowl cream together milk, eggs, maple syrup, and butter; fold into flour mixture. Stir in chopped apples and raisins. Pour into greased muffin tins.
3. Bake in a 350*F oven for 15 to 25 minutes, or until the center is set. Remove from oven. Let completely cool on wire rack.

Source

–Healthy Apple Crisp–

 All You’ll Need:

1/4 cup instant oatmeal
1/4 cup all-purpose flour
1/3 cup firmly packed light brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 1/2 Tbsp margarine
4 Granny Smith apples
2 cups vanilla nonfat frozen yogurt

All you’ll Do:

1. Preheat the oven to 375 degrees F.
2. Spray an 8×8-inch baking pan with cooking spray.
3. In a bowl, thoroughly combine the oatmeal, flour, brown sugar, cinnamon, nutmeg, and margarine.
4. Peel, core, and thinly slice the apples.
5. Spread the apple slices evenly over the surface of the baking pan.
6. Sprinkle the oatmeal-flour mixture over the apples.
7. Bake in the preheated over for 30 minutes or until the apples are tender and the topping is golden brown.
8. Serve warm, topping each serving with 1/4 cup frozen yogurt.

Nutrition Information:

142 calories; 63mg sodium; 3g fat; 1g fiber, 20g carbohydrates

Serves 8

Source

I’m one of those that often times can’t figure out what else to make with a main entree. It’s easy for me to fall back on sides like a small garden salad or steamed broccoli, and while I enjoy both, it’s always nice to find something different to do.  Today’s Figure Friendly Recipe is a super simple green bean salad that would be great with steak, chicken, or just about anything you could think of, and to boot, it’s healthy!

Recipe: Green Bean Salad

All you need:

• 1 pound green beans washed and stems trimmed off
• 1 cup yellow (or red) cherry tomatoes, halved
• 1 small shallot (substitute onion if necessary) thinly sliced
• 1 medium lemon, zested and juiced
• 1/4 cup extra-virgin olive oil
• 1/4 cup finely chopped Italian parsley

All you’ll do:

1. Cook green beans in boiling water for about 4 minutes.  Cool in ice water to stop cooking process and to retain color and texture of beans.
2. Mix tomatoes, shallot, lemon zest and juice, and olive oil in a bowl with salt and pepper to taste.  Add green beans and parsley and mix well.  Taste, and adjust seasoning as needed.

That’s it! In no time you’ll have a healthy green bean salad to go with any entree you make. They look tasty, don’t they? Enjoy!

Source: Chow.com