Coming up with healthy dinner ideas every night is tough! I was surfing around the net and found this salty, low fat and low carb dinner! It was a big hit with my boyfriend. If you like olives, you will love this!
Sicilian Olive Chicken
2- 4 chicken breasts
1 14 oz. can of diced tomatoes
1 bag of fresh spinach
1 cup white wine (you can use chicken stock)
1/2 cup green and kalamata olives chopped length wise
1 tbsp. capers
1 tsp. crushed red pepper
1 tbsp. oregano
1 tbsp. Italian seasonings
3 garlic cloves
salt and pepper
Pound out your chicken breasts to about 1 inch thick. Coat them in olive oil, salt, pepper, oregano, italian seasonings, or whatever Italian type herbs you have on hand.
Brown the chicken cutlets in olive oil in a big pan. Cook 4 minutes on the first side and about 2 minutes on the other. You will not cook the chicken all the way through yet. Now remove and set aside.
Add garlic, capers, and olives to the pan. Let them saute for a minute or two. Then add in spinach and stir until it starts wilting. This only a takes a minute or two. Add all of your seasonings....oregano, Italian spices, and the red pepper. Also salt and pepper. Now deglaze with the white wine, or you can use chicken stock. Then add the can of tomatoes and return the chicken to the pan. Let the chicken cook another 4 - 5 minutes.
I served this with roasted brussel sprouts! Yumalicioius y'all!
This is week 5 of South Beach for me and my boyfriend. We have been doing so well keeping up with the healthy eating, drinking tons of water, and adding back in whole grains, a little cold beer (wine for me), and yummy pieces of dark chocolate!
So I decided to reward us with a little comfort food! This Super Easy Pot Roast recipe is a make it and forget about it dish! You're gonna love it!
Super Easy Pot Roast
2 - 5 lb. chuck roast
2 white onions
4-5 carrot stalks
3-4 favorite potato
2 -3 cupes of beef broth
1/4 cup red wine
4 sprigs of rosemary
a few sprigs of fresh thyme
salt - pepper
Preheat the over 275. In a large dutch oven, heat a couple tablespoons of olive oil on medium/high heat. Cut the onions in half and brown on both sides about 1 minute. Remove and set aside. Now do the same thing with the carrots. Let them get a little color, don't try to cook them. That comes later. :)
Now salt and pepper the chuck roast really well! This is the only S & P you will use in the entire recipe, so coat that sucker! Now brown the chuck roast on all sides for about 1 minute on each side.
Remove the chuck roast. Now deglaze the pan with the red wine and use a whisk to get up all the yummy bits. Place the chuck roast back in the dutch oven, then add the onions, carrots on top.
Pour in enough beef stock to cover up 1/2 of the chuck roast. Throw in your fresh herbs- rosemary and thyme. Make sure they are submerged in the beef stock.
Pop a lid on top and put that puppy in the oven for 3 hours!
At the 1 1/2 hour mark, I put the chopped potatoes on top and let them cook another 1 1/2 hours.
Don't mess with the dutch oven. Just leave it alone, and enjoy a little time doing whatever it is you like to do. Serve with some crusty bread, and you've got one heckuva meal! Your family will love you for this one!
A friend in Birmingham, Alabama shared this recipe with me. It's simple, delicious, and perfect for a chilly winter day! You can put all the ingredients in the crockpot and forget about it!
This is another one of those recipes where you can empty out the fridge. You can add ANY veggie to this soup!
Or, if you're like me and you enjoy the act of chopping and cooking, then you can prepare the soup this way...
Chicken Taco Soup
1 lb. chicken
1 bell pepper - diced
2 carrot stalks -diced
2 stalks celery- diced
3 cloves garlic
3 chipolte peppers in adobo sauce (optional...I like it HOT!)
I can diced tomatoes
1 can black beans drained and rinsed
1 can red kidney beans drained and rinsed
2 cans white corn drained and rinsed
1 packet chili mix
1 packet of Ranch Dressing mix
1 box Low Sodium chicken stock
1/2 cup of low fat cream cheese
Coat chicken in olive oil, salt and pepper and a little of the chili mix. Brown in large dutch oven on medium/ high heat. DO NOT COOK THE CHICKEN ALL THE WAY THROUGH! Remove chicken, place in a large bowl, then take two forks and shred chicken. It will be pink inside! This is ok. We are going to cook it further.
In dutch oven, saute onion, bell pepper, carrot, celery, and garlic. Add chipotle peppers in adobo. I salt and pepper this mixture, and I go EASY ON THE SALT. You will add 2 packets of premixed spices that have plenty of salt for this entire dish.
Pour all beans and corn into a colander and rinse. Then add to dutch oven. Add can diced tomatoes. Pour in chili mix, Ranch dressing mix, chicken stock and bring to a low boil. Once the mixture is boiling, add the shredded chicken. Let it boil on low for 10 minutes.
Turn down the heat to a simmer, and add fresh lime juice and cream cheese. You must stir the cream cheese really well to get it all incorporated.
I serve this with a little cheese on top. Because I'm on South Beach, I have removed the multi-grain chips from the recipe. But a few won't hurt ya! ;) And this soup freezes really well! Enjoy!
I found Madras Hot Curry Powder at World Market! This is THE curry of the Gods! Nothing I've ever used besides this compares. If you love curry and you find Madras, don't blink; just get it!
World Market also had Jasmine Rice on sale! So I scooped up a big bag. And this is what I made...
Lemon Chicken w/ Madras Curry Powder & Jasmine Rice
1 lb. chicken breasts
2 tbsp. Madras Curry Powder
2 tbsp. olive oil
1 red bell pepper
3 cloves of garlic
2 lemons - 1 sliced; 1 juiced
1 red apple (found this in fridge, decided to throw it in)
1 bunch of parsley (or cilantro...whatever you have)
1 jalapeno - optional
1 cup white wine
1 tbsp. cornstarch
3 tbsp. water
1 tbsp. butter
1 cup Jasmine rice
Salt and pepper chicken, then add a little of the Madras to it. Then brown on both sides in olive oil. Remove from pan and set aside.
Saute onion, bell pepper, apple, jalapeno, and garlic in same pan as chicken. Add lemon slices, fresh lemon juice, Madras curry powder, wine, and butter. Let reduce for 5 minutes. In seperate bowl, mix together cornstarch and water. Then add to pan. It will thicken up the sauce. Let the sauce continue to reduce and cook for another 5 minutes or so.
Prepare Jasmine rice according to instructions. This preparation takes about 30 minutes total, so I like to star the rice first.
I served the Lemon Chicken with roasted brocolli and green beans.
Pour Lemon Chicken and veggie sauce over Jasmine rice and enjoy!
It's meatloaf night at the DeeLee house! BUT, I got home and realized I didn't have any bread crumbs! Sooooo...I took the Crunchy Green Bean snack I told you about earlier and crushed them up. They worked perfectly as a replacement for bread crumbs, and I know it's all healthy too!
Then, I realized I didn't have any tomato paste. So, I went searching through the fridge and found homemade apple butter! Perfect! It will act as a thickening agent!
DeeLee's Meatloaf Recipe
1 lb. extra lean ground beef
4 cloves garlic
1 handful fresh parsley
2 tbs. Worcestershire sauce
4 tbs. beef stock
1 tbs. homemade apple butter
1 tbs. thyme
1 cup ground Crunchy Green Bean snack (replacement for bread crumbs)
salt and pepper
Saute onion, apple, and garlic until tender. Add thyme, worcestershire, beef stock and let reduce for 1 minute. Then, add homemade apple butter.
Add sauted mixture to large bowl with ground beef, egg, ground green beans, fresh parsley, salt and pepper. Combine all ingredients, then form into a loaf on a large baking sheet.
Bake 350 and hour. In the last 15 minutes, add topping. Recipe below:
2 tbs. ketchup
1/2 tbs. sirachi (I like it HOT! You can skip and just add more ketchup.)
1 tbs. honey
couple dashes of Worcestershire sauce
I am sticking with this new way of eating! I'm finding great alternatives to the bad food choices I was making before I started South Beach. I enjoy noshing on almonds mid afternoon, and I love a good piece of dark chocolate late at night.
But I can't kick the "gotta have crunchy/ salty" craving. Look what I found at Trader Joes! Lightly Salted Crunchy Green Beans...and YES, they are so yummy! Have you ever tried them?
The first time I had a quinoa salad was last spring at the Valley Medical Center's Glow Day for Women. It was made greek style with feta, and I was instantly in love.
Now, I'm taking a turn at making my own quinoa salad. What I love about this ingredient is that you can give it any flavor profile! Feelin' like Mexican food? Use chili powder, cumin, and a little low fat cheese with fresh lime juice and cilantro. Or go Italian with oregano, fresh basil, and a little lemon juice. Oh the ways you can dress quinoa up is endless!
The best part about quinoa....it's gluten free!
Quinoa Veggie Salad
1 cup quinoa
2 cups vegetable or chicken stock (or you can use water)
(THEN I JUST CLEANED OUT MY FRIDGE)
1 yellow bell pepper
2 celery stalks
1/2 red onion
1 cucumber seeded and diced
1 handful cilantro
1 fresh lime squeezed for juice
2 tbsp. olive oil
1 tbsp. red wine/ or white vinegar (whatever you have will work)
salt and pepper
Put quinoa in a sauce pan with liquid and bring to boil. Then, turn down to a simmer and let it cook for 15-20 minutes.
Chop all ingredients and add to bowl. Add the quinoa. Mix together! It's delicious hot AND cold! Enjoy y'all!
My momma raised me right! I looooooove pasta! I can make a meal out of noodles and butter! But on South Beach Phase 1 pasta is a no no. So of course, that's what I crave the most! I found a way to eat spaghetti while in this first phase.
It's Spaghetti Squash! Have you ever had it? Once you cook it, the flesh turns into strings that look JUST LIKE SPAGHETTI!
Cut the spaghetti squash in half, scoop out the seeds, and roast flesh side down at 400 degrees for 30 - 40 minutes. Let sit for 10 minutes, then take a fork and shred the flesh from the casing. It will look JUST LIKE SPAGHETTI!
Serve with your favorite sauce on top! I sprinkle cheese on top too! I'm telling you, this is Yum-a-licious!