Dijon Chicken w/spinach and Lemon rice

I just made this last night and it was delicious!! I did double the sauce and rice (kept the lemon zest the same, I didnt want it too lemony), since my family has 5 and they like rice. I also cooked my chicken in cubes from the beginning because that is how I store them in the freezer. 

Dijon Chicken with Spinach & Lemon Rice  
Makes: 4 servings  Calories 308   protein 31 g
Ingredients:
2/3 cup brown rice
4 4-oz boneless, skinless chicken breasts
1 tsp paprika
1/2 tsp sea salt, divided
1/2 tsp fresh ground black pepper
1 Tbsp olive oil 
1/3 cup low-fat sour cream
1 Tbsp Dijon mustard
1 Tbsp fresh lemon juice
1 1/2 tsp chopped fresh tarragon
2 packed cups spinach, coarsely chopped
2 tsp finely grated lemon zest


Directions:
Cook rice according to package directions; set aside.

Meanwhile, sprinkle both sides of chicken breast with sea salt, pepper, and paprika.  In a large non-stick skillet, heat oil on medium-high.  Add chicken and cook for 5 to 6 minutes per side, until cooked through.  Remove from skillet and transfer to a large plate.  Cover and set aside.

Reduce heat to medium-low and add sour cream, Dijon, lemon juice, and tarragon.  Stir until heated through, scraping up browned bits from bottom and sides of skillet with a wooden spoon, about 20 seconds.  Uncover chicken and spoon 1 Tbsp sour cream mixture over top, dividing evenly.  Cover and set aside.

Heat remaining sour cream mixture on medium.  Add rice, spinach, lemon zest, 1/4 cup water and remaining 1/4 tsp sea salt.  Stir gently until spinach is wilted, about 20 seconds.

Spoon onto serving plates and top with chicken, dividing evenly.


Source: Clean Eating magazine March 2012

Apricot- Balsamic Chicken

Serving size: 4 ounces chicken breast w/ 1 1/2 Tablespoons sauce

Calories per serving: 344

Apricot-Balsamic Chicken

Ingredients:

1 teaspooon olive oil

1/2 cup red onion chopped

1 1/2 teaspoons fresh thyme,minced

1/2 teaspoon salt divided

1 pound chicken breasts,skinless & boneless

1/3 cup apricot jam

2 Tablespoons balsamic vinegar

1/4 teaspoon black pepper, freshly ground

Directions:

1. Heat oil in large nonstick skillet over medium-high heat until hot. Add onion; sauté 5 minutes.

2. Sprinkle thyme and 1/4 teaspoon salt over chicken. Add chicken to pan; sauté 6 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Reduce heat to medium. Add 1/4 teaspoon salt, preserves, vinegar, and pepper to pan, stirring constantly until preserves melt. Spoon sauce over chicken and serve immediately.

*Pounding the chicken will ensure even cooking and add more tenderness to it.

Recipe from: recipegirl.com

Chicken Mirabella

This recipe is sooo flavorful its one of my favorites! Mmmm. This is what we are having tonight. The cool thing about this is that you can prep it ahead of time and freeze it then when you have a day you are too busy to cook just pop it in the fridge to defrost and then throw it in a pan to put in the oven when you want dinner ready in an hour. No fuss. And if you want it faster than an hour you can always saute it in a pan, until cooked. You might just have to add alittle extra white wine while cooking so it doesnt dry out.

Chicken Mirabella

3 cloves garlic, minced

1/3 cup of pitted prunes(if you dont have you can use cran-raisins)

2 Tbsp. capers

2Tbsp. olive oil

2 Tbsp. Red wine Vinegar

1/4 cup of Dry white wine (cooking wine is fine)

1/4 cup packed brown sugar

1 Tbsp. dried Oregano

salt and pepper to taste(I just use a dash or 2)

2 bay leaves

8 small green olives

4-6 chicken breasts (I chop them into chunks,but you dont have too)

In a blender combine:

EVERYTHING BUT the

Bay leaves, olives and chicken

I put EVERYTHING in a freezer gallon bag and either

A) lay it out flat and stick in freezer (it makes it easier to defrost and less room to take in freezer)

OR

B) just marinate it for atleast 20 min. Then put in a baking pan

preheat oven to 350*

bake 1 hr.

I usually open and baste once or twice during cooking.

Like I said earlier if you want to cook it faster then just grill it up on the stove and while cooking if needed add a little more white wine so all the sauce doesnt burn or dry out.

My Famous Guacamole!

This is the guacamole that have people beggin for me to make! The funny thing is that it is really simple! I purposely made it with only 2 avocados because its meant to just have enough for 2 people for tacos or a small chips and guacamole snack. But feel free to double or triple it! Now, You really dont have to stick to my measurements if you like more tomatoes go for it! If you want less red onions go for it! But trust me dont omit it, the flavors work synergistically together. When I make a bigger batch I test it out and then if I need more lime or salt then I add more if needed. It's better to have too little spice and add more later, then too much!

Yummy Guacamole

2 ripe avocados

1/4 tsp. salt

1/8 tsp black pepper

1/4 tsp garlic

The more you put of this the hotter it will be!⇢1/8 tsp Red Pepper OR 1/4 tsp. chopped jalapeno

1 tbsp. of lime juice

1/4 cup of red onions(chopped small)

1/4 c. of cilantro, chopped

1 roma tomato ( but you can use any tomato)

Cut open avocado, and take skin off. (easies way is using a spoon and carving it out)

put in a bowl and mash up.

add lime juice, garlic, salt, black pepper, red pepper(or jalepeno)

cut up red onion, really small and add to the avacado

dice the tomato, add to the bowl

cut the cilantro in small pieces and add to bowl

stir it around, and Ta-da!

Inexpensive and Healthy "beef" Tacos

So I know I just barely put pork tacos recipes, but you can't go wrong with tacos! This is a very simple and healthy recipe using ground turkey and lots of veggies. Trust me you cant tell the difference. This is also great to prep ahead of time and then actually cooking them later when you are ready to have dinner.

Simple "Beef" Tacos

Ingredients:

1 lb. package of ground turkey

1 tbsp worcestershire sauce

1 packet Taco seasoning

1/8 tsp. salt

1/8 tsp. cumin

veggies! I use what I had on hand in this case it was:

1/2 cup of onions cut really small

1/2 c. of carrots

1/2 cup of orange peppers

1/2 c. of cilantro

2 cloves of garlic, minced(or just chop it)

1 -8oz can of tomato sauce

1st put the meat in a bowl, and mash around, add the salt, and cumin, worcestershire sauce, add just like 1/4 of the taco seasoning saving the rest for when cooking.

2. Cut the veggies and put them in a seperate bowl

Now you have the options either to go ahead and cook it, or put saran wrap and put it in the fridge until needed. (this is also a good time to make some guacamole)

3. Using a pan, turn on stovetop to high if you want just add 1 tbsp. of olive oil.

4. once its hot put in the meat and stir and cook, you can turn down to med-high.

5. once its no longer pink add veggies and stir for 2-3 min.

6. add the taco seasoning,stir

7. add the tomato sauce, stir.

8. Turn off stovetop.

9. heat up your tortillas

10. put your meat, guac,fat free sour cream, cheese(if you want) in a tortilla

Voila!

Pineapple and Pork Tacos with Avocado crema

I just want to say that this avocado sauce is not my famous guacamole my hubby raves about, this is one that I got from the Flat Belly diet cookbook.

Pineapple And Pork Tacos with Avocado Crema

4 servings 420 calories

Pork and Pineapple

2 teaspoon sugar

2teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon ground cinnamon

1/4 teaspoon ground red pepper

1/4 salt

12 oz Pork tenderloin, trimmed and cut into 1/2" cubes

12 teaspoon olive Oil

1/4 fresh pineapple, cored and sliced crosswise

2tablespoons chopped of fresh cilantro

12 corn tortillas, warmed up like direction says

Avocado Crema

1 avocado

2 tablespoon fat free sour cream

2 tablespoon freshly squeezed lime juice

1/8 teaspoon salt

1. To prepare the pork and pineapple:In a cup, mix the sugar, cumin, coriander, cinnamon, pepper and salt. Mix half of the spices with the pork, them toss with the oil. Mix the remaining spices with the pineapple.
2. Let stand at room temperature for 15 minutes while preparing the avocado crema.
3. To prepare the avocado crema: Whisk the avocado with the sour cream,lime juice,and salt in a small bowl. Press a piece of plastic wrap directly onto the surface to keep the crema looking fresh.
4. Coat a large nonstick skillet with olive oil spray. Warm over med-heat for 2 minutes. Add the pork and cook, turning once or twice, for 8 minutes or until browned and cooked through. Add the cilantro and toss to combine. Transfer to a clean plate and cover loosely to keep warm.
5. Add the pineapple to the pan and cook,turning once or twice, for 3-4 minute or until golden. Remove from heat.
6. To assemble each serving, place 3 tortilla on a plate. Divide 1/4 of the pork and pineapple between each tortilla.
7. Top with the crema and roll up!

Chicken Capri

4 servings 340 calories

1 cup of reduced-fat ricotta cheese(if you dont have use cottage cheese)

1/2 teaspoon dried oregano

1/4 teaspoon salt

1/4 ground black pepper

4 boneless, skinless chicken breast halves

1/2 teaspoon garlic powder

2 tablespoon extra virgin olive oil

1 cup of crushed tomatoes

4 slices of mozzarella cheese

1. In a blender or food processor, combine the ricotta with oregano, salt and pepper. process to blend.
2. Rub the chicken with the garlic powder.
3. heat the oil in a large skillet over med.-high heat
4. Add the chicken and cook for 12 min per side.
5. Place the chicken breasts side by side, in a large baking dish and allow to cool.
6. Pre-heat oven to 350*F
7. Spoon 1/4 cup of the ricotta mixture and 1/4 cup of tomatoes on each chicken breast.
8. Top each chicken with 1 slice of mozzarella.
9. Bake for 20 minutes, or until thermometer reaches 170*F at the thickest part and juices run clear.

This goes really well with a great crisp green salad, or if you want you can add 1 serving size of brown, basamati, or Jasmine Rice.

The oh my gosh, I need a quick healthy meal-Tomato, garlic Basil Chicken

Some of you have asked for this recipe! (The picture in the heading). You are gonna laugh, on how easy it is, because this is one of my few meals I really dont do much. So here it is:

The Tomato, Garlic, and Basil Chicken w/Asapragus

4 boneless, skinless chicken breast

the ingredients the package asks for

asparagus, big or small

fat free cream cheese

turkey bacon

salt and pepper

Get one of these:

1. follow the instructions on how to make the marinade, then cut some chicken in chunks and add to marinade for about 15-20 min. Dont do it much longer otherwise the taste is too strong.

2. while its marinading, I get the asparagus and wash and dry them, and snap of the ends of them.(it gets rid of the woodsy tasting part)

3. get the cream cheese and put some on the turkey bacon and sprinkle with salt and pepper.

4. wrap the bacon around the asparagus, I did 3 at a time, since they were so skinny.

5. cook the chicken in a pan with some olive oil, start on high, but lower to med. once you seared the chicken, so it wont burn.

6. put asparagus in oven under broiler. cook for about 3-4 min and then flip, cook another 3-4 min.

Serve over Jasmine or Brown Rice

Quick tip on stubborn fat loss!

Sometimes you can be eating right, and your weight-loss progress slows down, here are a few things to help you rev it up, while on your cleansing program.

♞If you aren't getting working out in like you should, you need to be eating more protein in your calorie intake, that way you can build muscle even though you aren't being hardcore on the weights.

♞If you are experiencing stubborn fat, you should order the IsaMune, if you are a member it is only $19. If you spray it at night before bed it helps you with weight-loss, on top of the fact that it boost your immune system!

♞Adding a little protein at night will also help with the weight loss, so add Isa-Pro to your shake at night.

To become a member it is a once a year fee of either $19 or $39, and then you get everything for wholesale,which is sooo worth it! If you want more info on how to get started ask the person who directed you here or feel free to email me at theweightlosskitchen@gmail.com.

I really love this recipe! And so does my family!

Walnut-Crusted Chicken Breast with Pomegranate Syrup

⚐4 servings ⚐403 calories

1 egg

1 tbsp water

½ cup walnuts, finely chopped

¼ cup of Panko (or you can just use breadcrumbs if you dont have this)

½tsp. salt

4 boneless,skinless chicken breast (5 oz)

2 cups of pomegranate juice

1 tbsp honey

1 tsp. of ginger

6 cups of mixed greens

1. Pre-heat the oven 425*F. Coat a baking sheet with cooking spray.
2. whisk the egg with the water in a shallow dish.
3. combine the walnuts,panko,and salt in another shallow dish. Dip the chicken into the egg and then into the nut mixture. Place on baking sheet and coat with cooking spray.
4. Bake, turning once, for 15 minutes or until thermometer reaches 165*
5. Meanwhile, bring the pomegranate juice, honey, and ginger to a boil. Boil for about 15 minutes or until reduced by half. Remove from the heat and set aside.
6. Arrange the mixed greens on a plate. Place the chicken on top and drizzle with the pomegranate syrup.

Balsamic Chicken and Pears - serves 4

2 tsp olive oil

4 each chicken breasts, boneless

2 each pears, unpeeled and each cut into 8 wedges

2 cup chicken broth

6 tbsp balsamic vinegar

4 tsp cornstarch

3 tsp sugar

1/2 cup raisins or cranraisins

1. Heat 1 tsp olive oil in skillet over medium-high heat.
2. Add chicken and cook 8-10 minutes, turning once until juices run clear when sticking with fork. Remove chicken to plate.
3. In same skillet, add remaining 1 tsp olive oil and cook pear wedges until lightly browned and tender.
4. In small bowl, mix chicken broth, balsamic vinegar, cornstarch and sugar until blended.
5. Add chicken-broth mixture to skillet with pears and raisins OR cranraisins and bring to boiling; boil one minute, stirring constantly.
6. Return chicken breasts to skillet and heat through.

Side:

2 oz of your choice of pasta

AND

your choice of veggies

My 2 cents on pasta

I love spaghetti. I grew up on spaghetti. So when I realized that it isn't the best for me, we switched to Whole Wheat pasta, which was a step better. Then when I realized I might be getting too much gluten I switched it to Brown Rice pasta. Now when I want to save my carbs for other things I learned about zucchini noodles. Ding,ding, ding! I found a winner!

SO this is what I think if you want spaghetti:

Bad: white pasta

Good: whole wheat pasta

Better: Brown Rice pasta or gluten free ones

Best: zucchini noodles

I just had my husband try it today, and he said"not bad, I could totally do that." If you are still doing white, try the step up, and go from there. For me, I noticed when I cut back on gluten products, I felt much better in my stomach. I am not saying I am 100% gluten free, I just eat less of it then I did before.

So what is zucchini noodles? Its actual zucchini that you cut up to be your noodles. I have experiment with this for a while and I finally got it right, so I will share with you.

Being that zucchini season is around the corner, it will give you one more way to do zucchini.

1. wash your zucchini, and dry it off with a paper towel.

2. Use a mandoline, or I use the julienne slicer from pampered chef and slice

3. put a tbsp of olive oil in a pan med high heat

4. add noodles sprinkle some salt and pepper
5. cook and stir until limp like regular noodles.. Voila!

Quick tip on garlic

If you don't have a garlic press, or you hate how you have to peel the skin off the garlic before you press or cut, here is a SHORT video, on how to take the skin quick and with no fuss!

http://www.jamieoliver.com/about/jamie-oliver-videos/how-to-prepare-garlic

Now this is a pretty easy recipe, if you have made romesco sauce you know it has bread in it, but that makes the sauce REALLY thick, so when I made it, I thought people would like it better not so thick, plus less cal.

The sauce is going to look orange, and the flavor out of this world!

You can also grill the chicken anyway you want and then serve the sauce on top.

Romesco chicken

⚐4 servings ⚐275 calories

2 cloves garlic, smashed

½ cup slivered almonds

1 cup drained roasted red peppers(from a jar)

1 tomato, coarsely chopped

1 tbsp. red-wine vinegar

1 tsp. paprika

½ tsp. salt

2 tbsp. olive oil

4 boneless,skinless chicken breast(5oz)

1. toast garlic and almonds over med.heat for 3 minutes OR until almonds are toasted. transfer to food processor or blender. add the peppers, tomato,vinegar, paprika,salt,and oil and puree. set aside.
2. Coat the same skillet with cooking spray and return to med.heat. Add the chicken and cook turning once, for 5 minutes or until browned.
3. Add the almond mixture to the pan(pick up the chicken so the sauce get under it), let it get warm and then change the stove to simmer and cover for 10 minutes or until all the way cooked thru.

Side:

Pretty much anything you want

my fav: 1/4 cup of Jasmine rice

side salad