Slow Cooker Beef Stew

I don't make use of my slow cooker enough. It's such an easy way to get a meal on the table on a busy weeknight. I usually prep as much as I can the night before. I will even go so far as to assemble the entire thing in the insert and throw it into the frig until the next morning.

serves 6

2 pounds of sirloin, trimmed and cut into 1 inch cubes
4 large carrots, peeled and sliced
1 large onion, minced
1 1/2 cups celery, diced
4 large cloves garlic, minced
2 15 oz cans of fire roasted tomatoes
3 cups red wine
3 cups beef stock
1/2 teaspoon dried thyme leaves
1 bay leaf
1 cup flour
salt and pepper
6 cups cooked brown rice
2 tablespoons olive oil

Place the flour in a zip lock bag. Season the meat well with salt and pepper. Toss it into the zip lock bag with the flour. Zip closed and shake well to coat the meat with flour. Heat the oil in a large skillet over medium/high heat. Remove the meat from the flour and add to the hot pan. Cook stirring often util the meat is browned on all sides.Spray the insert of a 6 quart slow cooker with cooking spray. Add the meat to the bottom. Put the veggies, thyme,bay leaf, salt and pepper, tomatoes, wine and broth over the meat. Turn your slow cooker on slow and cook for 8-10 hours. Just before serving, place 2-3 tablespoons of corn starch into a 1/2 a cup of cold water. Stir and add to the stew. Place the lid back on and let it return to a boil to make a gravy. Serve over buttered brown rice.

Souffle Pancake

Saw a similar pancake on Diners, Drive-Ins and Dives yesterday and was interested. After scouting around on the internet, I combined 2 recipes to come up with this. It makes a great dinner or brunch offering. It's a little different from the usual pancake I make but equally as yummy.


3 eggs, separated
1/2 cup butter, melted(reserve 3 tablespoons)
3/4 cups milk
1/2 teaspoon vanilla
3/4 cup all-purpose flour
3 tablespoons sugar
1/4 teaspoon cream of tartar
1/2 cup assorted berries


Preheat the oven to 450 degrees F. Beat the egg yolks, melted butter and milk until they are well blended. Add the vanilla and sugar and beat again. Add the flour all at once, stirring just to combine. The batter will be slightly lumpy. Beat the egg whites and the cream of tartar together until fluffy. Fold into the batter.

Melt the reserved butter in a 12-inch skillet with an ovenproof handle. When the butter is very hot, pour in the batter, sprinkle the berries over the top, transfer the pan to the oven, and bake for 12-15 minutes or until the pancake is golden brown and puffed.


For individual pancakes, divide the recipe above among four 6-inch pans. Bake for about 10-12

minutes.

Chicken Cacciatore

My mom made a version of this dish years ago and I wanted to revive it. Chicken Cacciatore basically means chicken hunter style. I've seen numerous versions but never like this. Mom made it with a tomato sauce base with sliced onions and bell peppers. I've added the addition of green olives for a twist.
Serves 4-6

6 boneless, skinless chicken breasts
1 large onion halve and sliced thinly
1 large red bell pepper, seeded and thinly sliced
4 cups of marinara(homemade or your favorite jarred)
2 large cloves of garlic, minced
4 oz jar of stuffed green olives drained
1/2 cup white wine
1/2 cup chicken stock

1 cup flour
salt and pepper
1/2 teaspoon red chili flakes
3 tablespoons olive oil
1 pound of spaghetti
parmesan cheese

Heat the oil in a large skillet with a lid over medium/ high heat. Season the chicken with salt and pepper. Place the flour in a large zip-lock bag. Add the chicken, zip the bag closed and give it a shake to coat the chicken. Add the chicken to the hot pan. Let it brown on one side(about 5 minutes), flip and brown the other side. Spread the onions, peppers and garlic over the chicken. Deglaze the pan with the wine and let it reduce for 2 minutes. Add the marinara and the chicken stock. Sprinkle the olives over the sauce and finish with the chili flakes. Adjust the sauce with salt and pepper as needed. Turn the heat down to simmer. Meanwhile heat your pasta water and cook the spaghetti. Drain the pasta, pour into a large serving bowl, spoon the chicken and sauce over the pasta. Top with pamrmesan cheese.

Roasted Rack of Lamb with Balsamic Reduction

I know what your thinking...that this dish sounds way too fancy shmancy for you to even attempt. Not true! This couldn't be easier, it just looks and sounds uptight. It's just Bjorn and I for Sunday dinner tonight so I wanted to make something special. Sunday is my day to let my hair down in the kitchen. I have the time to prep for the week's meals and I can try out recipes that I don't have time to fix on a week night.

Cooks Tips- My grocery store carries a balsamic vinegar infused with figs. It's to die for. I usually use half of the fig and half of the regular. Don't buy a super expensive bottle, a cheap bottle(3-4 dollars) will work just fine.
I like my lamb medium. If you like yours rare, reduce cooking time by 5 minutes.

Serves 3

1 rack of lamb(8 chops)
1 cup of balsamic vinegar
1-2 tablespoons brown sugar(this will depend on how tart you like the reduction)
1 teaspoon of fresh rosemary leaves, minced
salt and pepper
2 tablespoons olive oil

Preheat the oven to 400. Spray a shallow baking dish with cooking spray. Rub the lamb all over with the olive oil Sprinkle the lamb with salt,pepper and rosemary on all sides. In a small sauce pot, pour in the balsamic vinegar. Bring to a simmer over medium heat, add the sugar. Place the lamb in the oven and roast for about 15 minutes. Keeping an eye on the balsamic, let it reduce to a syrup. This will take 10-15 minutes. You will have about 1/4 cup or less left. When the lamb has roasted for 15 minutes, remove from the oven. Pour the balsamic reduction over the lamb and return to the oven for another 5 minutes. The glaze will carmalize over the lamb. Remove from the oven, cover with foil and let rest for 10 minutes. Cut the rack into chops and serve.

Roasted Baby Potatoes with Lemon and Herbs

These go well with pot roast, lamb chops, pork tenderloin.

Serves 6

2 pounds fingerling potatoes
4 sprigs of oregano
1 tablespoon olive oil
salt and pepper
1 tablespoon lemon juice
2 tablespoons fresh minced parsley

Preheat oven to 450. On a rimmed baking sheet, toss the potatoes with the oil, oregano, salt and pepper. Arrange in a single layer and bake in the oven for about 30 minutes or until the knife can easily pierce them. Remove from the oven and place in a serving bowl. Toss with the lemon juice.

Roasting a Spaghetti Squash

Spaghetti squash is a dream vegetable. First off it appeals to kids because the color and texture resembles real spaghetti. It is figure friendly because it is so low in fat. Lastly, it has a very mild, sweet flavor that can be paired with just about anything. Try it with turkey bolognese over the top. Delish!! Or try one of the other recipes I've listed below.

Preheat oven to 375. Line a baking sheet with foil or a silpat. Using a small sharp knife,prick a 3 pound spaghetti squash several times on all sides. Place the squash onto the baking sheet and place in the oven. Let it bake for 1 hour and 20 minutes, turning it once half way through the baking time. Remove from the oven and let it cool for about 30-45 minutes. When cool enough to handle, cut the squash in half and gently scrape out the seeds. Then using a fork, scrape the flesh from the shell. Refrigerate until ready to use in an air tight container.

Spaghetti Squash Gratin

Most gratin dishes are loaded with fat and calories but not this one. Starting with roasted spaghetti squash lowers the fat to begin with. Combined with lowfat milk and cheese this dish still weighs in at 150 calories and 3 grams of fat per serving.

Serves 8

1 cup chicken stock
1 cup low-fat milk
2 garlic cloves minced fine
3 tablespoons flour
1 tablespoon butter
1/2 teaspoon anchovy paste(optional)
3 teaspoons fresh chopped sage leaves
5 cups roasted spaghetti squash
salt and pepper
3/4 cup toasted fresh bread crumbs
3 tablespoons parmesan cheese
4 oz of goat cheese

Preheat oven the 375. Spray a 2 quart baking dish with cooking spray. In a small pot, melt the butter. Add the garlic, anchovy paste, and sage. Cook for about 1 minute. Add the flour and stir until combined, cook for 1 more minute. Add the milk and stock. Bring to a boil, stirring constantly until it has thickened. Add the goat cheese and turn off the heat. Stir until the cheese has melted. Place the squash in a medium bowl and pour the cheese sauce over the squash. Stir to coat. Pour the squash into the baking dish. Spread out evenly. Sprinkle the bread crumbs and parmesan cheese over the top. Bake for 20-25 minutes or until the top is golden and the sides are bubbly.

Roasted Spaghetti Squash with Parmesan and Herbs

Super simple side. If you roast off your squash ahead of time, put it in the frig, then you can pull it out, you can throw this together in about 15 minutes. This is a veggie take on a pasta dish my mom used to make when I was a kid. She called it spaghetti with sand. Kids will think they are eating real spaghetti. If you want to adult this up, add a small amount of anchovy paste to the garlic and onions. The anchovy paste will melt right into the butter and it tastes just like salted nuts. I swear on my campfire girl badge!

serves 6

2 1/2 tablespoons butter or margarine
2 shallots or 1 small onion diced
2 cloves of garlic minced
1 teaspoon thyme fresh leaves
3/4 teaspoon fresh

rosemary leaves
6 cups roasted spaghetti squash
1/4 cup fresh parsley
4 tablespoons grated parmesan cheese
1/3 cup toasted bread crumbs
salt and pepper

In a large skillet, melt butter over medium heat. Add the shallots and garlic and cook until softened. Stir in the thyme and rosemary and cook until fragrant. Add Squash and toss to coat. Stir in parsley and parmesan. Season with salt and pepper. Toss with the bread crumbs just before serving.

Lemon Curd Tart

My lemon tree produces fruit about twice a year. Right now the tree is getting ready to bloom again but there are still loads of lemons on it from the last blooming. I decided to put some of those lemons to good use today by making a lemon curd tart. Lemon curd is fabulous and can be used in a variety of ways. You can also switch out the lemon juice for lime or orange. If you decide to go orange, cut back on the sugar by 1/3 to 1/2. This will depend on the sweetness of the oranges you are using. If you decide to make a blood orange curd, taste the juice that you get from the oranges before adding any sugar. Mine are usually on the tart side so my blood orange curd usually needs the same amount of sugar as the lemon.

Cooks Tip- If your lemons are a bit firm, put them in the microwave for about 10 seconds. This will warm up the lemon and it will release more juice for you.

2/3 cup lemon juice(about 4 large lemons)
1 1/3 cup sugar
zest of one lemon
10 tablespoons butter, cut into chunks
4 large eggs and 4 egg yolks

In a small sauce pot, off the heat, whisk the lemon juice, sugar, eggs, yolks, and half of the zest together. Place the pot over medium heat and add the butter. Whisk constantly until the butter has melted. Switch to a spoon. Once the mixture comes to a boil, lower the heat to medium low and keep stirring until the mixture resembles a loose pudding.The curd is done if you can swipe your finger over the back of the spoon and it leaves a trail. This can take up to 8 minutes. Pour the curd into a bowl through a sieve. This will help strain out any egg solids. Stir in the remaining zest. Cover the curd with plastic wrap, making sure the wrap touches the surface of the curd. This will keep a skin from forming. Place the bowl in the frig and let it chill for 2-3 hours.The curd will continue to thicken up as it cools. Pour into a prepared crust(below). Chill for another 30 minutes and serve with whipped cream and fresh berries.

Crust
In a food processor place:
1 1/4 cups flour
1/2 cup(1 stick) of cold butter cut into pieces
1/3 cup sugar
Pulse these together until moist crumbs form
Transfer the dough into a 9 inch round tart pan with a removable bottom. Flour your fingers and press evenly into the bottom and up the sides. Use a floured dry measuring cup or small glass to press the dough around the edges. Place the crust into the freezer to firm it back up for 15 minutes. Prick the dough all over with a fork and back at 350 for 25-30 minutes or until golden. Let the crust cool completely and pour the chilled curd into the crust.

Homemade Rice a Roni

Like Rice a Roni but looking for a better alternative? Here's my homemade version. It takes just about the same amount of time to make and tastes better.

Serves 4

1 cup long grain rice
1/2 cup broken spaghetti or orzo pasta
3 1/2 cups chicken broth
2 tablespoons butter or margarine
1/3 cup slivered almonds
1/4 cup golden raisins
14 cup minced Italian Parsley
1 large shallot or small onion diced
1 teaspoon dried thyme
salt and pepper

In a medium sauce pot, melt the butter or margarine over medium heat. Add the rice and pasta. Cook stirring occasionally until the rice and the pasta are lightly browned. Add the shallot or onion and cook 2 more minutes. Add the chicken broth, almonds, raisins,thyme,salt and pepper. Bring to a boil, cover and drop the heat to medium/low or until the rice simmers. Let simmer for 15 minutes. Turn off heat and leave covered for another 5 minutes. Add the parsley and stir into the rice. Serve

Salmon with White Wine and Dill Sauce

Ok, there I was looking at yet another salmon filet and trying to be creative. I love white wine and butter sauce on fish but I don't love all the fat. So I challenged myself to see if I could accomplish this feat. Here are my humble efforts.

Serves 4

4 6oz salmon filets
2 tablespoons Smart Balance
1/2 cup flour plus 2 tablespoons
3 tablespoons olive oil
salt and pepper
3 tablespoons fresh minced dill
1/2 cup dry white wine
1/2 cup chicken broth

Season salmon with salt and pepper. Put the half cup of flour into a shallow dish. Dredge the fish in the flour, lightly coating it on all sides. Heath 3 tablespoons of olive oil in a large skillet over high heat. Place the fish in the skillet, skin side down. Turn the heat down to medium/high and let the fish cook on both sides for 3-4 minutes. Remove from the pan, place on a plate lined with paper towel and put the fish in a warm oven while you finish the sauce. Drain off any remaining oil from the skillet and wipe it clean with a dry paper towel. Place the Smart Balance into the skillet and return to medium heat to melt. When it has melted, sprinkle in the remaining 2 tablespoons of flour and stir to combine. Let the roue cook for about 1 minute to remove the raw flour taste. Taking the skillet off the heat, add the wine. Return to heat,stirring and add the chicken broth. Season with salt and pepper. Add the dill. Bring to a boil, stirring continuously until thickened. Serve over the fish.

Tofu Chocolate Mousse

Chocolate mousse has to be one of my favorite desserts. It satisfies a chocolate craving like nothing else. However, the calories are a killer. When I came across this, I decided that you only live once so let's give it a go. I'm glad I did! This is DELICIOUS and no one will ever know there is tofu in it. Still not convinced? My son,Christopher, who won't go near tofu devoured this. I still haven't told him the main ingredient.

• 1 12 package silken tofu, drained
• 3 ounces high quality bittersweet chocolate, finely chopped
• 1/4 cup unsweetened cocoa powder, preferably Dutch-processed
• 1/4 cup water
• 1 tablespoon creme de cocoa
• 1/2 cup plus 1/2 teaspoon superfine sugar
• 1/4 cup heavy cream
• 1 1/4 teaspoons shaved chocolate

In a blender or food processor, puree the tofu until it is smooth.
Put the chopped chocolate, cocoa powder, 1/4 cup water and creme de cocoa in a saucepan or heat-proof bowl fitted over a pot containing 1-inch barely simmering water. Stir frequently, until melted and smooth. Remove from heat. Mix in 1/2 cup of sugar, a little at a time, until smooth.
Add the chocolate mixture to the tofu and puree until smooth and well blended. Spoon the mousse into serving dishes, cover and refrigerate for at least 1 hour.
Whip the cream with a beater. When the cream is almost completely whipped, add the remaining 1/2 teaspoon of sugar and finish whipping. Top each serving with a dollop of whipped cream and a sprinkle of chocolate shavings and serve.

Chocolate Chip Angel Food Cake

I used to be intimidated by scratch angel food cakes. Too many egg whites...What it it didn't rise?...What if I couldn't get it out of the pan? All valid concerns. Well I sucked it up today and gave it a whirl. The cake came out perfectly! The most time consuming part was separating 12 eggs. Now what to do with 12 egg yolks???

Serves 12

12 egg whites
1 teaspoon cream of tartar
1 1/4 sugar
1/2 cup unsweetened cocoa powder
1 cup cake flour
1 cup mini chocolate chips
1 recipe chocolate orange ganache(below)

Preheat the oven to 350. Sift the cocoa powder and the flour into a small bowl, set aside. Place the egg whites in a large mixing bowl. Using a standing mixer or hand held, beat the egg whites until foamy. Add the cream of tartar and continue to beat. Then add the sugar gradually. Continue to beat until stiff peaks form(this will take about 4 minutes). Gently fold in the flour and cocoa mixture by hand. Add the chocolate chips. Try to keep the stirring to a minimum.
Pour the batter into an ungreased non-stick bundt pan. Bake for 30-35 minutes or until the cake springs back when lightly touched. Remove from the oven and invert the pan onto a baking sheet. Let it cool for 1 hour. Run a small knife around the inside edge to loosen the cake and unmold.
Serve with chocolate orange ganache.

Ganache
1 package of semi sweet chocolate chips
zest of one orange
1/3 cup of heavy cream

Place all ingredients into a small sauce pot. Place over low heat and stir continuously until the chocolate has melted and all is combined. Drizzle over each piece of cake before serving.

Chicken Tortilla Soup

This is a recipe that I've had lying around for several years now and I had forgotten how good it is. It is a light eater's friend. A clear soup loaded with veggies and lean protein. You can kick up the heat or tone it down. I like to serve it much the same way as I do chili, with a variety of toppings, like queso fresco or feta cheese, diced avocado, light sour cream or greek yogurt,cilantro, cut limes and of-course tortilla strips.

Serves 8-10

6-8 boneless, skinless chicken thighs
1 large onion diced
2 large jalapenos,ribs and seeds removed, diced
3 cloves of garlic, minced
2 15 oz cans of diced fire roasted tomatoes
2 quarts of chicken stock
3 cups frozen corn kernels
salt and pepper
3 tablespoons olive oil
4 teaspoons smoked paprika
1 tablespoon chili powder
1/2 teaspoon cumin
1/2 teaspoon chipoltle chili powder or 1 chili in adobo diced(if you want it spicy)
1/4 cup diced cilantro
8 corn tortillas
canola oil

Season both sides of the chicken thighs with salt, pepper and 2 teaspoons of paprika. Heat 2 tablespoons of olive oil in a large skillet on medium/high. When the pan is hot, add the chicken and cook until the outside has developed a crust and the inside is cooked through about 8-10 minutes. Meanwhile, in a large stock pot, heat the remaining tablespoon of oil and saute the onion and jalapenos. Add the corn and season with salt and pepper. Add the chili powder, cumin and remaining paprika. If you are adding a heat element add it now. Add the tomatoes and their juice. Pour the stock over all. When chicken is done, remove it from the pan and let it cool. Cut the chicken into bit-sized pieces and add to the soup. Bring it to a boil and adjust the seasoning to taste. Let the soup simmer for 45 minutes. Cut the tortillas into strips. Toss them in a bowl with a small amount of oil and salt. Lay the strips out onto a baking sheet and bake in the oven at 375 for about 15 minutes or until they are crisp. Add the cilantro to the soup. Serve topped with your favorite toppings(listed above) and the tortilla strips.

Blood Orange and Onion Salad

This salad can be served by itself, on the side or as a relish on top of fish.
serves 4

3 blood oranges, peeled,segmented and juiced
1 ruby red grapefruit, peeled,segmented and juiced
1/2 of a small red onion, thinly sliced
salt
1 tablespoon olive oil
1 tablespoon fresh parsley, minced
1/2 teaspoon crushed red chili flakes

Segment the oranges and grapefruit over a small bowl. Once all the segments have been removed from the membrane, squeeze the membrane to release all of the juice into the bowl. Add the onion, parsley,salt, chili flakes and olive oil. Gently toss to coat. Let sit for 20-30 minutes before serving.

Cod with Blood Orange Glaze

Blood oranges first originated in Italy and is its official orange today. Blood oranges are grown in California and Texas. Blood oranges come into season from November to March so look for them in your produce department. I was lucky enough to find a tree a few years ago at my local Home Depot and I eagerly look forward to cooking with them each winter. If you have the space and live in an area like San Diego, you too can grow one in your yard. If you can't find a tree, your local Home Depot will order one for you. Happy growing!

Serves 4

4 6 oz pieces of cod(or other firm white fish)
olive oil
salt
1 cup blood orange juice
2 tablespoons sugar
1 blood orange,peeled and segmented
zest of one blood orange
2 tablespoons red wine vinegar
2 sprigs of fresh thyme

Preheat the oven to 250. Remove the fish from the frig and let it come to room temp(about 10 minutes). Coat the bottom of a large saute pan with olive oil and place over high heat. Pat the fish dry and season both sides with salt and pepper. When the pan is hot, gently place the fish in the pan and let it cooked untouched for about 2-3 minutes. Gently shake the pan and the fish should unstick itself. If it won't release, gently scrape it from the bottom of the pan using a spatula. Let it cook for 1 minute more. Remove it from the pan and flip it over onto a wire rack that is placed over a rimed baking sheet. Place the fish into the oven and let it cook for 10-12 minutes more. Meanwhile, pour the remaining oil out of the saute pan and add the orange juice, zest, orange segments, sugar, vinegar, thyme,pinch of salt and pepper. Bring it to a boil, reduce to a simmer and let the liquid reduce by half. Taste and adjust the seasoning if necessary. The sauce should have a tangy and sweet. Put a piece of fish on each plate and spoon the sauce over the fish. Serve with the blood orange and onion salad above.

Skinny-Mini Mocha Cheesecakes

These have all the best qualities of cheesecake but half the calories of traditional cheesecake(180) and only 3 grams of fat.

Makes 10
1 cup fat-free cottage cheese
8 oz low fat cream cheese
1 1/2 cups powdered sugar
2 large eggs
1/2 cup unsweetened dutch processed cocoa powder
1 tablespoon plus 1 1/2 teaspoons flour
1 teaspoon instant espresso powder
1 1/2 teaspoons vanilla
10 chocolate wafer cookies
light whipped cream-optional

Preheat oven to 275. Line 10 cups in a 12 cup cupcake tin with liners. In a food processor combine the cottage cheese,cream cheese, powdered sugar, eggs, cocoa powder, flour, espresso powder and vanilla. Process until smooth, scraping down the bowl for about 4 minutes. Divide the mixture evenly among the 10 lined cups. Place 1 chocolate wafer on top of each. Bake for 30 minutes until the filling has set and the cookie has softened. Let them cool to room temp. and then refrigerate for 1 1/2 hours. Peel off the liners to serve and invert the cheesecake onto a plate so that the cookie is on the bottom. Top with whipped cream.

Crispy Baked Kale

If you crave salty, crispy foods but the calories and fat are getting you down, then try these. Now I know what your thinking....a green leafy veggie can't possibly come close to replacing a potato chip. These come pretty dog gone close and that's good enough for me. There's nothing like guilt free snacking!!!!

1 large bunch of kale
olive oil
salt
pepper
crushed red pepper flakes

Preheat oven to 250. Remove the lower stems from the kale. Lay them on a baking sheet and drizzle olive oil over all. Sprinkle salt, pepper and pepper flakes over all. Toss to coat. Bake for 30-35 minutes. Serve as a side dish or snack.

Italian Egg Bake

Eggs make a great week night meal because they are cheap, cook fast and just about everyone will eat them. I'm always looking for another way to fix them. I find fresh hash browns in the the dairy case in my grocery store.

Serves 8

1 1/2 pounds of fresh hash brown potatoes(uncooked and not frozen)
8 large eggs
10 oz package of frozen spinach, defrosted
2 cloves garlic
1 red bell pepper, diced
1 onion, diced
1 pound sweet turkey italian sausage,casings removed
1/3 cup parmesan cheese
salt and pepper
1/3 cup melted margarine

Preheat the oven to 400. Spray a large oblong baking pan with cooking spray. Place the hash browns in a bowl. Season with salt and pepper. Pour the melted margarine over all and toss to coat. Put the hash browns into the bottom of the baking pan and spread out to evenly coat the bottom. Place in the oven to begin baking for 15 minutes. Meanwhile,place the spinach in the center of a clean towel, gather the ends and squeeze the excess water out of it. Heat a large skillet over medium/high heat. Cook the sausage, breaking it up into small chunks. Add the onion, bell pepper, spinach, garlic and salt and pepper. Continue to cook until the veggies are soft. Remove the potatoes from the oven. Spoon the veggie/sausage mixture over the potatoes. Sprinkle the parmesan cheese over all. Using the bottom of a drinking glass, make 8 depressions into the veggie mixture, leaving a space between each depression. Crack an egg into each depression. Sprinkle a pinch of salt and pepper over each egg. Return the pan to the oven for another 20 minutes or until the eggs have reached desired doneness. If you like a runnier egg, shorten the baking time to about 15 minutes.

Spicy Chicken Breasts with Avocado Salsa

Avocado salsa is a cool contrast to this spicy chicken. Serve with mexican rice or black beans on the side. The chicken breasts are about 350 cals per serving.
If your not into spicy foods, substitute the cayenne for 1 teaspoon smoked paprika and 1/2 teaspoon of cumin.

Serves 4

salt and pepper
cayenne pepper or your favorite spicy chicken rub
4 boneless, skinless chicken breasts
2 tablespoons olive oil
1 medium red onion thinly sliced
1 large avocado, pitted and cut into chunks
1/2 cup cherry tomatoes diced
juice of half a lemon
1 small clove garlic minced

In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper and 1/4 teaspoon cayenne. Sprinkle over both sides of the chicken and rub in. In a large skillet or grill pan, pour in the oil into the pan and heat over medium flame. Cook the chicken on both sides until it is browned and opaque throughout(8-10 minutes.) Meanwhile, in another bowl, mix together the avocado, garlic, red onion, cherry tomaotes, salt, pepper and lemon juice. Spoon the salsa over the cooked chicken.

Time to Dial it Back!

Now that the holidays are behind me, it's time to regroup and return to healthy eating. I like to balance heavy meals with several days of light ones. So this month I'm devoting my meal planning to some lighter fare. I like to plan meals that are low on fat but high in flavor. Herbs and spices are paired with lean proteins. I use whole wheat pastas and brown rice instead of the traditional white. I've started with Greek Shrimp Scampi and Tomato Rice Pilaf tonight. This is a great weeknight, back to school and work meal. With a little advance chopping, you could easily get this on the table in 15-20 minutes. Keep checking back in, there are more light meals to come.

Greek Shrimp Scampi

Broiling the shrimp lowers the amount of fat needed and speeds up the cooking process. You won't believe this is a light meal with 215 cals and 6.5 grams of fat.
Greek seasoning can be found in the spice aisle of the grocery store.

Serves 4
1 1/2- 2 pounds of large shrimp, peeled and deveined and tail left on
1 tablespoon olive oil
2 cloves of garlic, minced
2 teaspoons greek seasoning
salt and pepper
2 tablespoons lemon juice
minced fresh italian parsley

Heat the broiler to high. On a rimmed baking sheet, lined with foil or a silpat, place the shrimp.
Toss the shrimp with the garlic, salt, pepper, greek seasoning and olive oil. Spread the shrimp out into a single layer. Broil 4 inches from the heat for about 6 minutes or until the shrimp has just turned pink. Toss with lemon juice and parsley. Serve with the tomato pilaf below and lemon wedges.

Tomato Rice Pilaf

You can make this with brown rice instead of white if you like. Just follow the package directions for cooking time. One can of tomatoes will equal about 1 cup of liquid.

Serves 4

1 tablespoon margarine or olive oil
1 cup rice
1 15 oz can of fire roasted tomatoes
1 large shallot or 1/2 a small onion diced
2 cloves of garlic minced
1/4 cup dry white wine
3/4 cup water
salt and pepper
1 teaspoon smoked paprika

Heat the oil or margarine in a saucepan. Add the garlic and shallot. Cook over medium/high heat until soft, about 5 minutes. Add the rice and stir to coat with the oil or margarine. Add the wine, tomaotes and water. Season with salt, pepper and paprika. Stir to combine. Bring to a boil. Lower to a simmer and cook, covered, for 15 minutes. Turn off the heat and let the rice continue to steam for another 5 minutes. Serve.