Monday, February 25, 2013

Cornflake Chicken

Like chicken nuggets- but more refined and healthy!

¼ teaspoon garlic powder and a few dashes of salt and pepper
2 cups crushed cornflakes
16 ounces raw chicken breasts (about 4 average or 2 very large)
1/4 cup egg whites
2 tablespoons buttermilk or kefir


Preheat oven to 425 degrees. Mix the cornflakes, pepper and salt in a small bowl then spread it on a large plate. Mix the egg whites and buttermilk/kefir in a small plate or shallow bowl. Dip each chicken breast in the egg mixture to wet each side and then coat each side with cornflakes. Place the coated chicken breasts on a baking sheet coated with cooking spray and bake for 12-15 minutes. Flip them over and bake for another 12-15 minutes, or until no longer pink in the center.

Makes 4 servings

Serving size: 1 small chicken breast (or 1/2 large) Calories 230 Protein 36 g Carb 13 g Fiber 0 g Sugars 2 g Fat 3.5 g Saturated fat 0 g Sodium 260 mg


Thursday, February 21, 2013

Recipe ReDux Post # 10 Maple Spaghetti Squash With Walnuts and Goat Cheese

Ok I have to admit I was initially pretty stumped about what to create for the Recipe ReDux challenge this month- “Oscars In The Kitchen”. When I read the “in honor of the Oscars, create a healthy recipe inspired by your favorite food scene or featured dish from any movie. (It doesn't have to be a movie up for an Oscar.)”... I thought “#@#!” what the world am I going to make?  Even though I love to cook, and food and nutrition is my profession, I actually realized that I never really pay much attention to food scenes in movies and could barely remember any. So I turned to trusty Google to jog my memory and luckily was immediately provided with a bunch of choices.  When I saw the Maple syrup on spaghetti scene from the move Elf  listed, an interesting and fun idea popped into my head. I decided to do a twist on this theme using pure maple syrup (which is one of my favorite sweeteners BTW) to flavor spaghetti squash. I love maple syrup on other squashes like butternut and acorn so I figured it might possibly work on spaghetti squash as well. It SURELY did!! Sautéing pre-cooked spaghetti squash in a little olive oil and maple syrup creates a heavenly flavor and adding walnuts and goat cheese just takes it over the top!! This dish is almost like a decadent treat or dessert but it actually is chocked full of antioxidants and healthy unsaturated fat too.  Try it!!! And don’t forget to check out all the other cool movie themed dishes created by the talented bloggers in the Recipe ReDux group! 
3 cups cooked spaghetti squash (see how to cook HERE)
2 tablespoons olive oil
2 tablespoons maple syrup
3 tablespoons chopped walnuts
1 ounce crumbled goat cheese
salt (optional, to taste)
Add the olive oil and maple syrup to a medium sized pan and warm on medium heat for 1-2 minutes. Throw in the spaghetti squash and sautés, (stirring well to coat it with the olive oil/syrup) until almost warmed through, about 5-7 minutes. Sprinkle in the walnuts and mix well while continuing to cook for another 2-3 minutes until the squash is beginning to brown.  Salt to taste, transfer to a serving dish, add the goat cheese and serve.
Makes 3 cups, 6 servings
Serving size: ½ cup of recipe  Calories 110 Protein 2 g Carb 9 g Fiber 1 g Sugars 5 g Fat  8 g Saturated fat  1.5 g Sodium  30 mg
(note: analysis does not include salt if added)


Sunday, February 10, 2013

Lovely Snack Mix

Now here is a treat you can feel good about giving your loved ones.. yes it is technically “something sweet” but there is also fiber, omega 3’s and antioxidants in it too, from the chocolate cranberries and nuts, which certainly which certainly justifies having a handful or two as dessert or a snack. Sooooo easy to make and just 5 simple ingredients. So mix some up for your Valentine, to serve at that next party, or even make a batch just for yourself!

4 cups rice chex (I suggest cinnamon or honey nut)
1 cup chopped walnuts
1 cup dried cranberries
½ cup semi-sweet chocolate chips (if you are on a gluten-free diet use a GF brand such as Nestle)
cinnamon (optional)
Combine cereal, walnuts, cranberries and chocolate chips together in a large bowl, add a dash or two of cinnamon if desired and store in an airtight container
Makes 6.5 cups, 13 servings
Serving size: 1/2 cup Calories 160 Protein 2  g Carb 22  g Fiber 2 g Sugars 13 g Fat  9 g  Saturated fat 1.5  g Sodium  65 mg


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