1/2 cup quick oats
3/4 cup water
put in microwave for about 1 min. 30 seconds (times may vary)
I add about a tsp of ground flaxseed (great for your digestive system and intestines...a little goes a long way) and 1 tsp of wheat germ (excellent source of vit E, fiber, folic acid, and antioxidants)
Add your toppings and I also like a little unsweetened almond milk. Add berries, slivered almonds, dried fruit, raisins, apples, unsweetened apple sauce, pumpkin or a little natural Peanut Butter. Whatever sounds good to you!
Thursday, January 17, 2013
Garlic Lime Chicken
Serves 2
2 boneless skinless chicken breast halves
2 teaspoons butter
2 teaspoons olive oil
2 tablespoons low sodium chicken broth
1 ½ tablespoons lime juice
SEASONING
¼ teaspoon salt
¼ teaspoon pepper
Pinch of cayenne pepper
Pinch of paprika
½ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon thyme
Mix seasonings together in large zip-top baggie. Add chicken breasts to the bag, seal, and smoosh around until all chicken is well coated with seasoning.
Add butter and olive oil to pan and melt.
Add chicken and cook on both sides until done. Remove from pan and keep warm.
To skillet, add lime juice and broth. Using a whisk, mix the liquids and browned bits off pan bottom and sides. Continue cooking until sauce has reduced slightly.
Add chicken back to the pan, coating with the sauce. Then serve.
Biggest Loser Oatmeal Pancakes
6 egg whites (I usually use the egg whites in a carton)
1 cup rolled oats dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
Instructions:
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.
*I top with Pure Maple Syrup or Greek yogurt, fruit and honey
Strawberries and greek yogurt frozen
A great snack idea! Dip strawberries in Greek yogurt and Freeze!
Oven Baked Chimis
Whole Wheat Flour Tortillas
taken from 100daysofrealfood.com
YIELD: 12 TORTILLAS
INGREDIENTS
2 1/2 cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
1/2 cup oil (I used avocado oil)
1 teaspoon salt
1 cup warm water (heat in the microwave for 1 min)
DIRECTIONS
In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
Grease the pan with a touch of oil and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.
Chimi Filling:
1 onion, chopped fine
1 1/2 c. cooked brown rice
2-3 c. diced, cooked chicken (I use the roaster chicken from Costco
1-2 tsp. minced canned chipotle chilis in adobe sauce
16-oz cab black beans, drained and rinsed
1 c. shredded cheddar cheese
1/2 c. finely chopped fresh cilantro
salt and pepper to taste
Pam
Whole wheat tortillas
Heat oven to 450. While oven is heating, saute onion. In separate bowl, mix the rice, chicken, chipotle and beans. Stir in cheese, cilantro and onions. Season with salt and pepper. Top each tortilla with chicken mixture, leaving about a 2 inch border at the bottom of the tortilla. Fold in the sides and roll up the tortilla tightly. Arrange them seam down on a cookie sheet. Spray tops with pam. Bake until chimis are golden brown and crisp, about 8-10 minutes.
taken from 100daysofrealfood.com
YIELD: 12 TORTILLAS
INGREDIENTS
2 1/2 cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
1/2 cup oil (I used avocado oil)
1 teaspoon salt
1 cup warm water (heat in the microwave for 1 min)
DIRECTIONS
In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
Grease the pan with a touch of oil and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.
Chimi Filling:
1 onion, chopped fine
1 1/2 c. cooked brown rice
2-3 c. diced, cooked chicken (I use the roaster chicken from Costco
1-2 tsp. minced canned chipotle chilis in adobe sauce
16-oz cab black beans, drained and rinsed
1 c. shredded cheddar cheese
1/2 c. finely chopped fresh cilantro
salt and pepper to taste
Pam
Whole wheat tortillas
Heat oven to 450. While oven is heating, saute onion. In separate bowl, mix the rice, chicken, chipotle and beans. Stir in cheese, cilantro and onions. Season with salt and pepper. Top each tortilla with chicken mixture, leaving about a 2 inch border at the bottom of the tortilla. Fold in the sides and roll up the tortilla tightly. Arrange them seam down on a cookie sheet. Spray tops with pam. Bake until chimis are golden brown and crisp, about 8-10 minutes.
Mixer Whole Wheat Bread
10-11 c. freshly ground whole wheat flour, divided
2/3 c. wheat gluten
2 1/2 Tbs. SAF instant yeast
5 c. warm water
2 Tbs. salt
2/3 c. canola oil
2/3 c. honey
2 1/2 Tbs. bottled lemon juice
In mixer, combine 7 cups flour, gluten and yeast and mix lightly. Add warm water and mix for 1 minute. Cover and rest 10 minutes. Add salt, oil, honey and lemon juice and mix for 1 minute. Add remaining flour 1 cup at a time. When you think you have added almost enough flour, start adding it by the spoonful until the sides of the bowl are clean. Mix for 8 minutes. Let dough rest in bowl for 30 minutes or until doubled. Grease 4-6 bread pans. Spray pam on counter and cut dough into equal portions then form dough into loaves and place in pans. Let dough rest again until doubled in size, usually about 30 minutes. Preheat oven to 350. Bake for 30-35 minutes. Brush tops with butter. Turn out of pans on side to cool on a cloth. Makes great rolls and cinnamon rolls too!
2/3 c. wheat gluten
2 1/2 Tbs. SAF instant yeast
5 c. warm water
2 Tbs. salt
2/3 c. canola oil
2/3 c. honey
2 1/2 Tbs. bottled lemon juice
In mixer, combine 7 cups flour, gluten and yeast and mix lightly. Add warm water and mix for 1 minute. Cover and rest 10 minutes. Add salt, oil, honey and lemon juice and mix for 1 minute. Add remaining flour 1 cup at a time. When you think you have added almost enough flour, start adding it by the spoonful until the sides of the bowl are clean. Mix for 8 minutes. Let dough rest in bowl for 30 minutes or until doubled. Grease 4-6 bread pans. Spray pam on counter and cut dough into equal portions then form dough into loaves and place in pans. Let dough rest again until doubled in size, usually about 30 minutes. Preheat oven to 350. Bake for 30-35 minutes. Brush tops with butter. Turn out of pans on side to cool on a cloth. Makes great rolls and cinnamon rolls too!
Baked Potato Nachos
Recipe from How Sweet It Is
8 medium to large yukon gold potatoes
3 tablespoons olive oil
salt & pepper
Preheat oven to 450 degrees. Wash potatoes, peel off any bad parts, and slice into wedges (however thick or thin you would like). Toss with olive oil and sprinkle with salt and pepper. Lay on a non-stick baking sheet and bake for 45 minutes, flipping once. Remove potatoes and top with whatever toppings you would like. Stick back in the oven to melt cheese.
Toppings: black beans, refried beans, cheese, sour cream, greek yogurt, salsa, green chilis, avocado, enchilada sauce, jalepenos, chicken, tomatoes, guacamole.
8 medium to large yukon gold potatoes
3 tablespoons olive oil
salt & pepper
Preheat oven to 450 degrees. Wash potatoes, peel off any bad parts, and slice into wedges (however thick or thin you would like). Toss with olive oil and sprinkle with salt and pepper. Lay on a non-stick baking sheet and bake for 45 minutes, flipping once. Remove potatoes and top with whatever toppings you would like. Stick back in the oven to melt cheese.
Toppings: black beans, refried beans, cheese, sour cream, greek yogurt, salsa, green chilis, avocado, enchilada sauce, jalepenos, chicken, tomatoes, guacamole.
Coconut Shrimp and Fried Rice
Recipe from Skinnytaste
Coconut Shrimp:
1 lb (24) large shrimp, peeled and deviened (weight after peeled)
1/2 cup + 1 tbsp shredded sweetened coconut
1/2 cup + 1 tbsp panko crumbs
2 tbsp all purpose flour (I used whole wheat flour)
1 large egg
pinch salt
non-stick spray
Directions:
Preheat oven to 425°. Spray a non-stick baking sheet with cooking spray. Combine coconut flakes, panko crumbs and salt in a bowl. Place the flour on a small dish. Whisk egg in another bowl. Lightly season shrimp with salt. Dip the shrimp in the flour, shaking off excess, then into the egg, then in the coconut crumb mixture. Lay shrimp on the cookie sheet then spray the top of the shrimp with more cooking spray; bake in the middle rack for about 10 minutes. Turn shrimp over then cook another 6-7 minutes or until cooked though. Remove from oven and serve with dipping sauce.
Sweet and Spicy Dipping Sauce:
1/2 cup apricot preserves (I used my peach jam that didn't set up)
1 tbsp rice wine vinegar
3/4 tsp crushed red pepper flakes
For the sauce, combine all the ingredients and place in a small bowl.
Fried Rice:
3 cups cooked brown rice
3 tbs sesame oil
1 cup frozen peas and carrots (thawed)
1 small onion, chopped
2 tsp minced garlic
2 eggs, slightly beaten
1/4 cup soy sauce
On medium high heat, heat the oil in a large skillet or wok. Add the peas/carrots mix, onion and garlic. Stir fry until tender. Lower the heat to medium low and push the mixture off to one side, then pour your eggs on the other side of skillet and stir fry until scrambled. Now add the rice and soy sauce and blend all together well. Stir fry until thoroughly heated!
Coconut Shrimp:
1 lb (24) large shrimp, peeled and deviened (weight after peeled)
1/2 cup + 1 tbsp shredded sweetened coconut
1/2 cup + 1 tbsp panko crumbs
2 tbsp all purpose flour (I used whole wheat flour)
1 large egg
pinch salt
non-stick spray
Directions:
Preheat oven to 425°. Spray a non-stick baking sheet with cooking spray. Combine coconut flakes, panko crumbs and salt in a bowl. Place the flour on a small dish. Whisk egg in another bowl. Lightly season shrimp with salt. Dip the shrimp in the flour, shaking off excess, then into the egg, then in the coconut crumb mixture. Lay shrimp on the cookie sheet then spray the top of the shrimp with more cooking spray; bake in the middle rack for about 10 minutes. Turn shrimp over then cook another 6-7 minutes or until cooked though. Remove from oven and serve with dipping sauce.
Sweet and Spicy Dipping Sauce:
1/2 cup apricot preserves (I used my peach jam that didn't set up)
1 tbsp rice wine vinegar
3/4 tsp crushed red pepper flakes
For the sauce, combine all the ingredients and place in a small bowl.
Fried Rice:
3 cups cooked brown rice
3 tbs sesame oil
1 cup frozen peas and carrots (thawed)
1 small onion, chopped
2 tsp minced garlic
2 eggs, slightly beaten
1/4 cup soy sauce
On medium high heat, heat the oil in a large skillet or wok. Add the peas/carrots mix, onion and garlic. Stir fry until tender. Lower the heat to medium low and push the mixture off to one side, then pour your eggs on the other side of skillet and stir fry until scrambled. Now add the rice and soy sauce and blend all together well. Stir fry until thoroughly heated!
Chicken Pot Pie Soup with Biscuits
Recipe from Skinnytaste
1/4 cup flour (use 2 tbsp cornstarch instead)
2 cups water
4 cups fat free milk
1 large celery stalk, chopped
1/2 medium chopped onion
8 oz sliced baby portabella mushrooms
2 chicken bouillons
fresh ground pepper
pinch of thyme
10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
2 potatoes, peeled and cubed small
16 oz cooked chicken breast, diced small
salt
Directions:
Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside. Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.
Garlic Cheddar Biscuits
2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese
2/3 cup fat free milk
Directions:
Preheat oven to 400°. Line a cookie sheet with parchment paper. Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley. In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet. Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.
(I have to admit I used a freebie point to eat these biscuits with my soup. I will try substituting it with wheat flour next time.)
1/4 cup flour (use 2 tbsp cornstarch instead)
2 cups water
4 cups fat free milk
1 large celery stalk, chopped
1/2 medium chopped onion
8 oz sliced baby portabella mushrooms
2 chicken bouillons
fresh ground pepper
pinch of thyme
10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
2 potatoes, peeled and cubed small
16 oz cooked chicken breast, diced small
salt
Directions:
Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside. Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.
Garlic Cheddar Biscuits
2 tbsp butter, melted
2 cloves garlic, minced
2 tbsp fresh chopped parsley
2 cups Heart Smart Bisquick
3.5 oz shredded sharp Cheddar cheese
2/3 cup fat free milk
Directions:
Preheat oven to 400°. Line a cookie sheet with parchment paper. Melt butter in a small frying pan, add half the garlic and saute on low heat about 1 minute. Remove from heat and add parsley. In a large bowl, combine biscuit mix, cheddar cheese, and remaining garlic. Stir in milk and mix (do not over mix). Drop batter by heaping tablespoonfuls (1.5 oz each) onto prepared cookie sheet. Bake for 10 minutes. Brush or drizzle biscuits with melted butter. Bake for 5 more minutes, or until lightly browned on the bottom.
(I have to admit I used a freebie point to eat these biscuits with my soup. I will try substituting it with wheat flour next time.)
Pumpkin Seed Granola
2 c. baby pumpkin seeds (pepitas)
1 c. slivered almonds
3/4 c. raw sunflower seeds
6 Tbs. pure maple syrup
coarse salt
1 c. dried cherries or cranberries
Preheat oven to 350. Line 2 baking sheets with parchment paper or silicone baking mats. In large bowl, toss pumpkin seeds, almonds, and sunflower seeds and the syrup until evenly coated. Spread nuts and seeds out in an even single layer on the baking sheets and season with salt to taste. Bake, stirring several times with spatula or wooden spoon until just golden, about 20 minutes. Cool completely in pan, then add cranberries and toss to combine. Store in an airtight container at room temperature.
1 c. slivered almonds
3/4 c. raw sunflower seeds
6 Tbs. pure maple syrup
coarse salt
1 c. dried cherries or cranberries
Preheat oven to 350. Line 2 baking sheets with parchment paper or silicone baking mats. In large bowl, toss pumpkin seeds, almonds, and sunflower seeds and the syrup until evenly coated. Spread nuts and seeds out in an even single layer on the baking sheets and season with salt to taste. Bake, stirring several times with spatula or wooden spoon until just golden, about 20 minutes. Cool completely in pan, then add cranberries and toss to combine. Store in an airtight container at room temperature.
Homemade Granola
1/4 c. brown sugar
1/3 c. agave
1/3 c. canola oil
1/4 tsp. salt
1 tsp. vanilla extract
4 c. old fashioned oats
1 c. sliced or slivered almonds
1 c. dried blueberries(I use mixed dried fruit)
Preheat oven to 300. In large mixing bowl, whisk together brown sugar, agave, oil, salt and vanilla. Fold in oats, almonds and blueberries. Spread mixture on a rimmed baking sheet. Bake for 8-10 minutes. Stir well, then bake for 8-10 minutes more. Sprinkle with cinnamon. Let cool completely on pan. Store in airtight container.
(Thanks Mauri for the idea to combine this with your pumpkin seed granola! It is a yummy combination!)
1/3 c. agave
1/3 c. canola oil
1/4 tsp. salt
1 tsp. vanilla extract
4 c. old fashioned oats
1 c. sliced or slivered almonds
1 c. dried blueberries(I use mixed dried fruit)
Preheat oven to 300. In large mixing bowl, whisk together brown sugar, agave, oil, salt and vanilla. Fold in oats, almonds and blueberries. Spread mixture on a rimmed baking sheet. Bake for 8-10 minutes. Stir well, then bake for 8-10 minutes more. Sprinkle with cinnamon. Let cool completely on pan. Store in airtight container.
(Thanks Mauri for the idea to combine this with your pumpkin seed granola! It is a yummy combination!)
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