Almond Crusted Chicken Fingers

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.
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INGREDIENTS
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Canola oil cooking spray
1/2 cup sliced almonds
1/4 cup whole-wheat flour
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons extra-virgin olive oil
4 large egg whites
1 pound chicken tenders, (see Ingredient Note)

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Barbecue Pulled Chicken

 
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INGREDIENTS
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1 8-ounce ca reduced-sodium tomato sauce
1 4-ounce ca chopped green chiles, drained
3 tablespoon cider vinegar
2 tablespoon honey
1 tablespoon sweet or smoked paprika
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
1 teaspoon ground chipotle chile
1/2 teaspoon salt
2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
1 small onion, finely chopped
1 clove garlic, minced

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COOKING DIRECTIONS
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Step 1
Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.

Step 2
Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

Step 3
Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.
NUTRITION INFO
Calories: 184
Carbohydrates: 8g
Fat: 8g
Protein: 20g

Gluten Free- Asian Chicken Salad

Gluten Free- Asian Chicken Salad

Serves 6.  Prep Time- 30 minutes.

INGREDIENTS
1/4 cup reduced-sodium soy sauce

3 tablespoon rice-wine vinegar

1 1/2 tablespoon brown sugar

1 1/2 teaspoons sesame oil

1 1/2 teaspoons chile-garlic sauce, (see Ingredient notes)

3 tablespoon canola oil

1 tablespoon minced fresh ginger

2 cloves garlic, minced

1 tablespoon tahini paste

3/4 cup reduced-sodium chicken broth, or reserved chicken-poaching liquid

2 tablespoon sesame seeds

8 cups shredded napa cabbage, (1 small head; see Ingredient notes)

1 1/2 cups grated carrots, (2-3 medium)

5 radishes, sliced (about 1 cup)

1/2 cup chopped scallions

3 1/2 cups shredded skinless cooked chicken, (about 1 1/2 pounds boneless, skinless chicken breast) (see Tip)

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Gluten Free Recipe- Bread (No Eggs)

Gluten-Free Bread
Most gluten-free bread recipes rely on eggs for texture and rise. Not this one

First – place 1 tbsp instant dry yeast in 1 ¼ – 1/1/3 cup warm water (at 110 – 115 degrees).  Add 2 tbsp honey.  This mixture should get foamy (called proofing)

Next – whisk together your dry ingredients and set aside:
1 cup sorghum flour
1 cup potato starch
1/2 cup millet flour
2 teaspoons xanthan gum
1/ 1/4 teaspoon sea salt

Add foamy yeast mixture to flour mixture along with
4 tbsp extra virgin olive oil
1/2 teaspoon mild rice vinegar or lemon juice
1 egg

Beat until a smooth batter forms. I use the word batter because gluten-free bread dough is more like muffin batter than wheat based bread dough.

Scrape the dough into a loaf pan (or 7 to 8-inch round cake pan for ciabatta style) and smooth evenly (I use wet fingers). Top with sesame seeds. Loosely cover the pan and allow the dough to rise for 20 minutes in a warm spot.

Preheat your oven to 350 degrees F. When the oven comes to temperature bake the bread until it sounds hollow when thumped. This might be anywhere from 35 to 45 minutes.  Lower style round pan loaves will bake at 30 to 40 minutes, usually.

If you like a crusty loaf, remove the bread from the pan and return it naked to the oven for an additional 10 minutes- keep an eye on it and don’t let it get too brown. It should be a light golden color.

Roast Beef Wraps with Horseradish-Mustard

This recipe serves:  4   
Preparation time :   15 minutes

For the horseradish-mustard sauce:

1/4 cup freshly grated horseradish
1 teaspoon Dijon mustard
1/2 cup non-fat sour cream
1/2 teaspoon sugar
salt to taste

For the wraps:

4 large flour tortillas
3/4 pound sliced, lean roast beef tenderloin, from the deli
4 lettuce leaves, green leaf, bibb or romaine, shredded
4 large slices of ripe tomato, sliced very thin
Cooking Instructions
For the horseradish-mustard sauce:
1. In a small mixing bowl, combine the horseradish, mustard, sour cream, sugar and salt.

For the wraps:
2. Lay the tortillas out and spread 1 tablespoon of the sour cream mixture on each of them. Divide the roast beef among the tortillas and spread the remaining sour cream mixture on top of the beef. Divide the shredded lettuce among the tortillas and top with a tomato slice. Tightly roll each tortilla into a cylinder, ending with the seam side down.
(The wraps can be stored in the refrigerator for up to 3 days.)

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Dried Cherry and Walnut Bars with Chocolate Drizzle

This recipe makes  15  bars. 
Cooking time :   20 minutes

Ingredients
2/3 cup dried tart cherries, chopped
3/4 cup flour
1/3 cup golden raisins
1 cup walnuts, chopped
3 eggs
1 1/2 cups firmly packed brown sugar
3/4 teaspoon baking powder
1/4 teaspoon salt
1/2 cup semisweet chocolate chips

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Spinach and Mushroom Lasagna

 

 

 

 

This recipe serves:  8  
Preparation time :   25 minutes
Cooking time :   35 minutes 

Ingredients
1 pound lasagna noodles
4 teaspoons olive oil
1 pound mushrooms, sliced
salt to taste
freshly ground black pepper
1/4 teaspoon dried oregano
4 cloves garlic, minced
4 bunches fresh spinach, washed and stemmed
2 cups low-fat ricotta cheese
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1 cup shredded reduced-fat mozzarella cheese
1/2 cup breadcrumbs Read more

Asian Grilled Pork Chops

This recipe serves:  4   
Preparation time :   5 minutes
Cooking time :   10 minutes

Ingredients
2 1/2 tablespoons olive oil
2 teaspoons soy sauce
1 clove garlic, crushed
2 teaspoons minced ginger
2 teaspoons Dijon mustard
salt,to taste
freshly ground black pepper
4 center cut pork loin chops, about 1/2 inch thick
Cooking Instructions
1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the pork chops. Refrigerate for at least 30 minutes or overnight.

2. Preheat the grill.

3. Grill the chops for 5 to 8 minutes on each side, depending on the thickness. Let the chops rest on a plate for 1 or 2 minutes before serving.

Nutrition Facts

Serving Size: 1 chop

Calories 195

Protein 17 g

Total Carbohydrate 1 g

Sugar 0 g

Total Fat 13 g

Saturated Fat 3 g

Monounsaturated Fat 8 g

Simply Spinach Stuffed Mushrooms

• 8 oz package of white button mushrooms
• 3 large cloves of garlic minced
• 4 cups of baby spinach leaves chopped
• 2 tbsp (10g) parmesan, shredded
• Kosher Salt & Pepper
• Olive Oil cooking spray
Pre-heat the oven to 400 degrees
Clean the mushrooms and remove stems. Mince the stems and set aside as they will be part of your stuffing.
Mince the garlic. Read more

Banana Bundt Bread

• 2 cups whole wheat white flour (240g)
• 2 tsp baking soda
• 1/2 tsp salt
• 2 overripe large bananas
• 1/4 cup unsweetened applesauce
• 1 large egg
• 1 large egg white
• 2 tbsp honey (42g)
• 1 tbsp molasses (20g)
• 1 cup plain non-fat yogurt (227g)
• 1 tsp almond extract
• 1 tsp vanilla extract
• 1/4 cup (60g) chocolate chips – preferably mini they spread better
Preheat the oven to 325 degrees. Spray a bundt pan (I used one like this)  with non-stick cooking spray and set aside.
Mix the flour, baking soda and salt together. Sift and set aside. Read more

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.