Lemon Orzo
1-2 pkg orzo
1-2 cucumbers sliced
1/3 purple onion diced
1/2 green pepper diced
2 chicken breasts
garlic salt
spinach (optional)
Dressing:
6 Tbsp lemon juice
2 Tbsp water
1 tsp kosher salt
1 tsp minced garlic
1/2 tsp honey
1/4 tsp pepper
1/2 tsp lemon rind (optional)
Mix dressing together. If it is too potent, you can add a little more water. I usually double the dressing and hope for leftovers to eat on any salad. It's so yummy!
Cut up chicken into bit size pieces or strips and cook in a nonstick frying pan. Sprinkle chicken with garlic salt.
Cook orzo according to package directions. Don't overcook and drain immediately or it will go soggy. Serve orzo with chicken, vegetables and dressing on top. I have used other veges as well and left others off. Our newest way of eating it is on a bed of spinach! YUM! Eat according to your likes.
Sunday, September 23, 2012
September Yummies
Homemade Tortillas
1/2c + 1/8c plain nonfat yogurt
1/8c olive oil
3c wheat flour
2 tsp salt
2 tsp baking powder
3/4c hot water
Mix all ingredients together in mixer until combined. Dough will be sticky. Sprinkle more flour on the counter and coat rolling pin in flour. Roll out small balls of dough into tortillas. Cook on hot griddle/frying pan until brown. Flip tortillas and brown other side. (I almost didn't put tortillas after "flip" but I didn't want you all trying to do flips in your kitchens ;) Keep extras in gallon size baggies in fridge so they don't dry out.
Blackened Chicken Wraps
1 Tbsp paprika
1 1/2 tsp salt
1 tsp onion pwdr
1 tsp garlic pwdr
1 tsp cayenne (optional)
1/2 tsp white pepper (i left this out)
1/2 tsp black pepper
1 tsp dry mustard
2 boneless chicken breasts
coleslaw (salad-without all the dressing)
1 c minute rice (and water needed depending on rice type)
Mix all spices together in gallon baggie. Toss chicken to coat. Cook chicken either on grill or bake in oven. Don't overcook or it will be dry. Cook rice. Slice cooked chicken. Create your wrap using chicken, rice and coleslaw.
Fruit Pie with Date-Nut Crust (to die for!)
Crust:
1c dates (get unsweetened)
1/3c walnuts
1/3c almonds
1/3c pecans
1 tsp vanilla
Put nuts & vanilla in blender and chop up. Add dates and chop again. (Dates are super sticky so if you add them at first, it will work, but you have to keep stirring it.) Press mixture into bottom of pie plate.
Filling:
2 bananas (sliced)
8oz strawberries (sliced)
4-5 strawberries pureed in blender
6oz raspberries
mandarin oranges (unsweetened)
Layer fruit in pie plate. Pour strawberry puree over pie. I have made this using a variety of fruit. Our favorite was using peaches, blackberries, mandarin oranges and a peach puree.
1/2c + 1/8c plain nonfat yogurt
1/8c olive oil
3c wheat flour
2 tsp salt
2 tsp baking powder
3/4c hot water
Mix all ingredients together in mixer until combined. Dough will be sticky. Sprinkle more flour on the counter and coat rolling pin in flour. Roll out small balls of dough into tortillas. Cook on hot griddle/frying pan until brown. Flip tortillas and brown other side. (I almost didn't put tortillas after "flip" but I didn't want you all trying to do flips in your kitchens ;) Keep extras in gallon size baggies in fridge so they don't dry out.
Blackened Chicken Wraps
1 Tbsp paprika
1 1/2 tsp salt
1 tsp onion pwdr
1 tsp garlic pwdr
1 tsp cayenne (optional)
1/2 tsp white pepper (i left this out)
1/2 tsp black pepper
1 tsp dry mustard
2 boneless chicken breasts
coleslaw (salad-without all the dressing)
1 c minute rice (and water needed depending on rice type)
Mix all spices together in gallon baggie. Toss chicken to coat. Cook chicken either on grill or bake in oven. Don't overcook or it will be dry. Cook rice. Slice cooked chicken. Create your wrap using chicken, rice and coleslaw.
Fruit Pie with Date-Nut Crust (to die for!)
Crust:
1c dates (get unsweetened)
1/3c walnuts
1/3c almonds
1/3c pecans
1 tsp vanilla
Put nuts & vanilla in blender and chop up. Add dates and chop again. (Dates are super sticky so if you add them at first, it will work, but you have to keep stirring it.) Press mixture into bottom of pie plate.
Filling:
2 bananas (sliced)
8oz strawberries (sliced)
4-5 strawberries pureed in blender
6oz raspberries
mandarin oranges (unsweetened)
Layer fruit in pie plate. Pour strawberry puree over pie. I have made this using a variety of fruit. Our favorite was using peaches, blackberries, mandarin oranges and a peach puree.
Thursday, June 7, 2012
Melanie's Clean Eats!
Chicken Enchilada Soup
8c. chicken broth
2lbs. boneless skinless chicken breasts
1 3.5oz c. chopped chiles
1 yellow onion, peeled and quartered
4 med. russet potatoes, peeled and quartered
1 red bell pepper, cut into large chunks
3-4 c. butternut squash cubes
3 cloves garlic, chopped
1 tsp. salt
11/2 tsp. cumin
1c. sour cream
1 8oz c. tomato sauce
2c. great northern white beans, rinsed and drained
2TBS. taco seasoning
In lrg. pot, add chicken broth, chicken, green chile, onion, potatoes, pepper, butternut squash, garlic salt and cumin. Bring mixture to a boil and simmer, covered, until the chicken is cooked through and the veggies are tender, about 20 minutes.
Remove the chicken, shred or dice. Ladle the remaining veggies and broth into the blender, in several batches if needed) and puree the broth and veggie until smooth. Pour the pured soup mixture back into the large pot. Whisk in the sour cream and tomato sauce. Stir in the taco seasoning, beans and cooked chicken. Cook until heated through.
Serve soup with additional toppings: tortilla chips, sour cream, shredded cheese, avocado, pico de gallo or salsa, etc. The option are endless!
Pico de Gallo
3-4 chopped tomatoes
Juice of a lime
Handful of chopped cilantro
Med. minced onion
Seeded/diced jalapeno
Salt
Mix in food processor
Cucumber Bites
2 cucumbers
2oz. feta cheese
1/4tsp. salt
1tsp. parsley or dill
Black pepper
Cut lengthwise, remove seeds, make bottom so hey don't fall over. Dice other half in 1/4 pieces. Combine the diced ones with the cheese, dill, salt and pepper. Divide and fill and slice.
8c. chicken broth
2lbs. boneless skinless chicken breasts
1 3.5oz c. chopped chiles
1 yellow onion, peeled and quartered
4 med. russet potatoes, peeled and quartered
1 red bell pepper, cut into large chunks
3-4 c. butternut squash cubes
3 cloves garlic, chopped
1 tsp. salt
11/2 tsp. cumin
1c. sour cream
1 8oz c. tomato sauce
2c. great northern white beans, rinsed and drained
2TBS. taco seasoning
In lrg. pot, add chicken broth, chicken, green chile, onion, potatoes, pepper, butternut squash, garlic salt and cumin. Bring mixture to a boil and simmer, covered, until the chicken is cooked through and the veggies are tender, about 20 minutes.
Remove the chicken, shred or dice. Ladle the remaining veggies and broth into the blender, in several batches if needed) and puree the broth and veggie until smooth. Pour the pured soup mixture back into the large pot. Whisk in the sour cream and tomato sauce. Stir in the taco seasoning, beans and cooked chicken. Cook until heated through.
Serve soup with additional toppings: tortilla chips, sour cream, shredded cheese, avocado, pico de gallo or salsa, etc. The option are endless!
Pico de Gallo
3-4 chopped tomatoes
Juice of a lime
Handful of chopped cilantro
Med. minced onion
Seeded/diced jalapeno
Salt
Mix in food processor
Cucumber Bites
2 cucumbers
2oz. feta cheese
1/4tsp. salt
1tsp. parsley or dill
Black pepper
Cut lengthwise, remove seeds, make bottom so hey don't fall over. Dice other half in 1/4 pieces. Combine the diced ones with the cheese, dill, salt and pepper. Divide and fill and slice.
Wednesday, June 6, 2012
Scrumptious February Eats Part 2
Skillet Chicken Pasta with Broccoli and Sun-dried Tomatoes
2-3 boneless, skinless chicken breasts, cut into 1" squares
1 medium onion, minced
4 medium cloves garlic, minced
1/2 tsp. dried oregano
1/4 tsp. red pepper flakes
12 oz ziti or penne pasta
3c. water
21/2c. chicken broth
4-5 c. broccoli florets, cooked, almost tender
1/2c. sun-dried tomatoes, rinsed, drained and chopped coarse
3/4c. milk/cream
1 tsp. cornstarch
3/4c. freshly grated Parmesan cheese
11/2 TBS. fresh lemon juice ( I use way more than this. Add to your taste)
Season chicken with salt and pepper. Spray 12" nonstick skillet with cooking spray or add a little olive oil and cook chicken over med heat for 3-4 minutes. Transfer chicken to plate and set aside.
Spray pan again or add a little more olive oil, onion, and 1/2 tsp salt to skillet. Cook until softened, 2-5 minutes. Stir in garlic, oregano, and pepper flakes, and cook 30 seconds.
Add the past, water and broth. Bring to a boil over high heat and cook, stirring occasionally, until the liquid is very thick and syrupy and almost completely absorbed, 12-15 minutes. There should still be a little bit of liquid in the bottom of the skillet but the pasta should be tender.
Add cooked broccoli and sun-dried tomatoes. Stir lightly to incorporate them into the past mixture. Cover the skillet, reduce the heat, and cook 2-3 minutes. Whisk the milk/cream and cornstarch together.
Uncover the skillet and stir in milk, Parmesan, and reserved chicken with any accumulated juices and continue to simmer, uncovered, 1-2 minutes. Off the heat, stir in the lemon juice and season with salt and pepper to taste. Serve, topped with extra Parmesan.
Perfect Roasted Asparagus
1 bunch asparagus
Olive oil
Salt
Pepper
Preheat oven 400. Cut or break off lower ends (the tough part not great for eating). Drizzle with olive oil and salt and pepper, roll to incorporate. Bake 10-12 min checking ofter the last minute or two until fork tender. Serve immediately! Don't over cook or leave sitting around like I did! It will no longer be perfect it will be...Yuck!
Chocolate Banana Souffle
2 ripe bananas, mashed
2 tsp. cornstarch
1/4c. unsweetened cocoa powder
2 large egg whites
3 TBS. sugar
Butter flavored cooking spray
Preheat oven 400. Coat 4 6oz ramekins with cooking spray. Place on baking sheet.
In med. bowl mash bananas and vanilla together. Sift cornstarch and cocoa over bananas and stir well.
In another med. bowl mix egg whites and sugar together until they form soft peaks. Fold 1/3 egg whites into banana mixture, when incorporated fold in rest of egg whites. Spoon evenly into ramekins.
Wipe off edge of ramekins until clean. Bake on baking sheet on 400 for 15 minutes. Serve immediately.
Peanut Butter Balls
2-3 boneless, skinless chicken breasts, cut into 1" squares
1 medium onion, minced
4 medium cloves garlic, minced
1/2 tsp. dried oregano
1/4 tsp. red pepper flakes
12 oz ziti or penne pasta
3c. water
21/2c. chicken broth
4-5 c. broccoli florets, cooked, almost tender
1/2c. sun-dried tomatoes, rinsed, drained and chopped coarse
3/4c. milk/cream
1 tsp. cornstarch
3/4c. freshly grated Parmesan cheese
11/2 TBS. fresh lemon juice ( I use way more than this. Add to your taste)
Season chicken with salt and pepper. Spray 12" nonstick skillet with cooking spray or add a little olive oil and cook chicken over med heat for 3-4 minutes. Transfer chicken to plate and set aside.
Spray pan again or add a little more olive oil, onion, and 1/2 tsp salt to skillet. Cook until softened, 2-5 minutes. Stir in garlic, oregano, and pepper flakes, and cook 30 seconds.
Add the past, water and broth. Bring to a boil over high heat and cook, stirring occasionally, until the liquid is very thick and syrupy and almost completely absorbed, 12-15 minutes. There should still be a little bit of liquid in the bottom of the skillet but the pasta should be tender.
Add cooked broccoli and sun-dried tomatoes. Stir lightly to incorporate them into the past mixture. Cover the skillet, reduce the heat, and cook 2-3 minutes. Whisk the milk/cream and cornstarch together.
Uncover the skillet and stir in milk, Parmesan, and reserved chicken with any accumulated juices and continue to simmer, uncovered, 1-2 minutes. Off the heat, stir in the lemon juice and season with salt and pepper to taste. Serve, topped with extra Parmesan.
Perfect Roasted Asparagus
1 bunch asparagus
Olive oil
Salt
Pepper
Preheat oven 400. Cut or break off lower ends (the tough part not great for eating). Drizzle with olive oil and salt and pepper, roll to incorporate. Bake 10-12 min checking ofter the last minute or two until fork tender. Serve immediately! Don't over cook or leave sitting around like I did! It will no longer be perfect it will be...Yuck!
Chocolate Banana Souffle
2 ripe bananas, mashed
2 tsp. cornstarch
1/4c. unsweetened cocoa powder
2 large egg whites
3 TBS. sugar
Butter flavored cooking spray
Preheat oven 400. Coat 4 6oz ramekins with cooking spray. Place on baking sheet.
In med. bowl mash bananas and vanilla together. Sift cornstarch and cocoa over bananas and stir well.
In another med. bowl mix egg whites and sugar together until they form soft peaks. Fold 1/3 egg whites into banana mixture, when incorporated fold in rest of egg whites. Spoon evenly into ramekins.
Wipe off edge of ramekins until clean. Bake on baking sheet on 400 for 15 minutes. Serve immediately.
Peanut Butter Balls
Monday, February 27, 2012
Scrumptious February Eats!
Kickin' Kale Chips
1 head of kale
1 tbsp safflower oil (or other high heat oil)
1/4 tsp garlic powder
1 tsp cumin
2 tsp paprika (smoked if you can find it)
salt (opt)
Preheat oven to 350. Wash and de-stem kale, shaking off excess water. Put ingredients in gallon size baggie and smear all around. Put kale in baggie and shake like you mean it! (you can reach in and grab kale to wipe off leftover on sides of baggie) Spray nonstick on cookie sheet and place kale on cookie sheet. (You can sprinkle on a little salt if desire.I didn't.) Cook for 15-20 minutes turning 1-2 times until crispy.
Spinach Artichoke Dip
1 can artichoke hearts, drained & chopped (make sure they aren't canned in oil)
1 cup spinach, chopped
salt/pepper (opt to taste)
1/4 cup shredded parmesan cheese
3 Tbsp plain nonfat yogurt (can use greek)
Combine all ingredients. Serve with veggies or homemade chips. Refrigerate leftovers. Enjoy!
(I didn't use any salt or pepper)
Wednesday, January 11, 2012
January Clean Recipes
Skillet Spanish Rice
4 boneless, skinless chicken breasts
1/4 tsp salt and pepper
1 tbsp minced garlic
1 small onion, diced
1 bell pepper, diced
1 1/3 cups uncooked brown rice
1 qt jar canned tomatoes with liquid
2 tsp chile powder
2 tsp ground cumin
1/4 c fresh cilantro leaves
1/4 c crumbled queso fresco (yes you can get it at wal-mart:))
Cook brown rice according to package directions in vegetable or chicken broth. Rice can be slightly undercooked because it will continue to cook below. Set aside.
In large skillet, spray with oil and cook chicken, seasoning with s&p. Brown on both sides and cook through. Transfer chicken to plate and cover to keep warm.
Add garlic, onion, and pepper to skillet and saute until soft. Add rice, tomatoes with liquid, chile powder, cumin and stir to combine. Break up any large pieces of tomato. Bring to a boil then reduce to a simmer.
Place chicken o top of tomato-rice mixture. Cover and cook for 5 minutes. Turn off heat and let sit on stovetop, covered, for 5 minutes (if your rice is soft you can skip this.)
Add cilantro and crumbled cheese. Walah!
Mexican Lasagna
1 lb ground turkey
1 cup salsa
1 can black beans, drained and rinsed
1 cup frozen corn
Corn tortillas
Queso fresco (can also use shredded cheese)
Preheat oven to 350. Brown turkey, season with cumin and no salt seasoning. Add salsa, beans, and corn. Spray 9x13 pan with non stick spray. Layer corn tortillas on bottom of pan, spread 1/3 of meat mixture over tortillas, sprinkle cheese over, continue layering, ending with meat and cheese. Bake covered until heated through. Approximately 25 minutes. Uncover last 5 minutes of baking.
PB&J Muffins
1 3/4 c whole wheat flour
2 tsp baking powder
1/2 tsp salt
1 tsp vanilla
2/3 c organic sugar
2/3 organic milk
2/3 natural peanut butter
Filling:
1/3 c 100% fruit preserves
1/3 c natural peanut butter
Preheat oven to 350. Mix muffin ingredients together, stir just till combined. Place small amount of batter in bottom of tin, place dab of PB & preserves on top and then top with muffin batter. Bake 15-20 min Neil golden brown. They are best slightly over cooked or a crispy cookie texture....MMMMM!
4 boneless, skinless chicken breasts
1/4 tsp salt and pepper
1 tbsp minced garlic
1 small onion, diced
1 bell pepper, diced
1 1/3 cups uncooked brown rice
1 qt jar canned tomatoes with liquid
2 tsp chile powder
2 tsp ground cumin
1/4 c fresh cilantro leaves
1/4 c crumbled queso fresco (yes you can get it at wal-mart:))
Cook brown rice according to package directions in vegetable or chicken broth. Rice can be slightly undercooked because it will continue to cook below. Set aside.
In large skillet, spray with oil and cook chicken, seasoning with s&p. Brown on both sides and cook through. Transfer chicken to plate and cover to keep warm.
Add garlic, onion, and pepper to skillet and saute until soft. Add rice, tomatoes with liquid, chile powder, cumin and stir to combine. Break up any large pieces of tomato. Bring to a boil then reduce to a simmer.
Place chicken o top of tomato-rice mixture. Cover and cook for 5 minutes. Turn off heat and let sit on stovetop, covered, for 5 minutes (if your rice is soft you can skip this.)
Add cilantro and crumbled cheese. Walah!
Mexican Lasagna
1 lb ground turkey
1 cup salsa
1 can black beans, drained and rinsed
1 cup frozen corn
Corn tortillas
Queso fresco (can also use shredded cheese)
Preheat oven to 350. Brown turkey, season with cumin and no salt seasoning. Add salsa, beans, and corn. Spray 9x13 pan with non stick spray. Layer corn tortillas on bottom of pan, spread 1/3 of meat mixture over tortillas, sprinkle cheese over, continue layering, ending with meat and cheese. Bake covered until heated through. Approximately 25 minutes. Uncover last 5 minutes of baking.
PB&J Muffins
1 3/4 c whole wheat flour
2 tsp baking powder
1/2 tsp salt
1 tsp vanilla
2/3 c organic sugar
2/3 organic milk
2/3 natural peanut butter
Filling:
1/3 c 100% fruit preserves
1/3 c natural peanut butter
Preheat oven to 350. Mix muffin ingredients together, stir just till combined. Place small amount of batter in bottom of tin, place dab of PB & preserves on top and then top with muffin batter. Bake 15-20 min Neil golden brown. They are best slightly over cooked or a crispy cookie texture....MMMMM!
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