Got the munchies? Honey Feta Apple Slices

This recipe is good for breakfast, a snack or an appetizer at a party.  So quick and so versatile!

Ingredients:

apple, Granny smith
1 oz. fat free Feta cheese, crumbled (this can be found at your local grocery store)
1-2 TBSP honey

Directions:
1. Wash, core and slice apple.  Arrange slices on a plate.

2. Drizzle with honey.

3. Sprinkle with feta cheese.

4. Enjoy!  Yes, it's really that simple :)

Such a treat: a healthy breakfast

This reminded me of something you could order at McDonald's...but MUCH healthier!  I would suggest also adding some diced green or red bell peppers in with the eggs for added veggies and color.

3 egg whites
2 eggs
4 slices Canadian bacon, diced
4 frozen hashbrown patties
Salt
Pepper
Dash of cayenne (to taste)

Directions:
1.  Whisk together the eggs, egg whites and diced Canadian bacon. Set aside.

2. Spray a medium frying pan with cooking spray and place over medium heat.

3.  Once pan is hot, place the 4 patties in the pan to "fry".  After about 3-4 minutes, flip. (This time can be adjusted based on how crispy you like your hashbrowns.)

4. While hashbrowns are cooking, pour the egg mixture into a small skillet and scramble. Add salt, pepper and cayenne.

5. Once hashbrowns and eggs are finished, place one hashbrown on each of 4 plates and top with 1/4 of the egg mixture. (Can be served with 2 TBSP of ketchup.)

Spicy Roasted Chickpeas

A great quick snack for those late night munchies.

2 (15 oz) cans of chickpeas, drained, rinsed and patted dry
1 tsp extra virgin olive oil
cumin (to taste)
cayenne (to taste)
salt (to taste)
pepper (to taste)
chili powder (to taste)

Directions:
1)  Preheat oven to 400 degrees.

2) Mix olive oil and spice in a large bowl.

3) Add chickpeas to bowl and toss to coat thoroughly.

4) Spread chickpeas on two baking sheets (in a single layer).

5) Bake for 20 minutes, shaking sheets occasionally.  After 20 minutes, switch positions in the oven (place sheet on top rack on bottom and vice versa).

6) Bake chickpeas for approximately 25 minutes longer, until browned and crisp.

Chicken Stir-Fry...so quick, it's like cheating

This is the first time I've made this variation of this particular dish.  Next time, I will probably use something other than caraway seeds, but my husband enjoyed the "rye bread" flavor it gave the dish.  As always, it's completely up to your preferences.

Ingredients:
1 boneless skinless chicken breast
1 bag of stir-fry veggies (I used the bag that came with rice included)
2 tsp reduced sodium soy sauce
2 tsp sweet and sour sauce
1 tsp extra virgin olive oil
1 tsp seasoned salt
2 tsp caraway seeds

Directions:
1)  Place oil in skillet and preheat over medium-low heat.

2) Slice chicken breast into either strips or thin medallions (I used medallions this time).  Place into preheated skillet and season.  Cook until chicken is cooked through (about five minutes).

3) Once chicken is cooked, remove from skillet and place on plate.

4) Add entire bag of stir-fry veggies to hot skillet and cook approximately 4 minutes.

5)  Once veggies are crisp-tender, re-add chicken and stir until heated through (approximately 2-3 minutes).

6)  Top with soy and sweet and sour sauces.  Mix well.

VOILA!  This serves (2) 1.5 cup portions or (3) 1 cup portions.

Herbed Turkey and Veggie Chili

This delicious chili is the result of desperately trying to fit more vegetables in my diet.  I just threw a bunch of stuff together and it has since had many reincarnations.  It's a winter staple in our house and with us being a family of 2, it feeds us for several days or, it can be conveniently frozen in portion sizes to make a quick meal at a later date.

Ingredients:
1) 15 oz can dark red kidney beans
2) 15 oz can light red kidney beans
3) 1 10 oz can diced tomatoes with green chilies
4) 1 10.75 oz can tomato puree
5) 1 12 oz bag frozen mixed vegetables
6) 1 pound 93% lean ground turkey
7) 1/2 large white or yellow onion
8) 1 tsp garlic powder
9) 1/2 tsp cayenne pepper
10) 1/4 tsp ground cumin
11) 1 tsp extra virgin olive oil

**(Note: I know this seems like a lot of ingredients, but it's quick to assemble, I swear!)

Directions:
Preheat oil in large skillet or dutch oven.  While it's preheating, dice onion.

Once the oil is hot, saute onion until soft, about 3-5 minutes.  Add ground turkey.

Break up turkey with a wooden spoon and add spices.  Combine well with the onion.  Cook until meat is only slightly pink in the middle, about 6 minutes.


Before adding beans and diced tomatoes, be sure to rinse them WELL.  Canned anything has a ton of sodium; rinsing them before using greatly reduces the salt intake and gives you a better tasting dish.  Once rinsed, add to skillet.  Combine well.

Add bag of frozen veggies and mix well.  I recommend frozen over fresh because fresh tend to get mushy if you simmer the chili too long; using frozen, they are still crisp-tender once the chili is finished.

Finally, add can of tomato puree.  Be sure to mix the chili well; it might look a little runny, but as it simmers, some of the liquid will evaporate and the chili will thicken.

Allow chili to simmer on medium-low for approximately 30 minutes, stirring only occasionally.  I tend to set the kitchen timer for 15 minute increments to remind me to stir.

Enjoy!  I usually serve with peanut butter sandwiches on whole grain, whole wheat bread with natural PB, but feel free to experiment :)

Cauliflower Surprise

 *Adapted from WW recipe

I have to say, I was VERY surprised with how these cauliflower bites turned out.  I'm not normally a cauliflower fan, but the combination of spices and baking really mellowed out the flavor.  My husband has eaten almost half the plate since I made these...which I consider a ringing endorsement!

1 medium head of cauliflower
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp cayenne pepper (we like things spicy at our house!)

Directions:
1. Preheat the over to 400 degrees.
2. Put spices in a medium sized bowl.
3. Cut the cauliflower into bite-sized pieces. They will come out a little boxy looking, but it's much faster than breaking it apart by hand and it doesn't affect the flavor.
4.  Place pieces in bowl and mix thoroughly with spices.  The cauliflower will be VERY colorful!
5.  Spray a baking sheet with cooking spray.
6.  Place pieces in a single layer on baking sheet.
7.  Bake for about 10 minutes, stirring about halfway through.

**Cauliflower will be soft but not mushy.  Also,  a variety of other spices can be used depending on your taste.  I also bet these would be great dipped in some light ranch to give it a little extra zing.

Yummy and Delish--Spinach Salad with Baked Chicken and Cranberries

So, I took a break..holidays and all, you know!  So here's another recipe to help you get back on track after all that yummo food.  It's a quick and easy spinach salad.


(Makes 6 servings)

Ingredients

2 medium chicken breasts
	2 Tbsp red wine vinegar
	2 Tbsp water
	2 Tbsp olive oil
	2 tsp mustard, coarse, ground
	2 tsp pancake syrup, maple-flavored suggested
	1/4 tsp table salt
	1/4 tsp black pepper, freshly ground
	6 oz spinach, fresh, baby leaves (about 8 cups)
	1 large pear(s), red, ripe, cored, thinly sliced into 12 pieces*
	6 Tbsp chopped walnuts
	1/4 cup(s) dried cranberries

 

Instructions

•  Preheat oven to 350 degrees.  Bake chicken until juices run clear, about 40 minutes. (OK.  So this part is not so quick.  But if you can do it ahead of it makes it much quicker.)

•  In a small bowl, whisk together vinegar, water, oil, mustard, syrup, salt and pepper until blended; pour 1/4 cup of dressing into a large bowl. Add spinach and toss until coated.

• Arrange 2 cups of dressed spinach on each of 4 salad plates. Top each with 3 pear slices and then sprinkle each with 1 1/2 tablespoons of almonds and 1 tablespoon of dried cranberries. Drizzle each salad with about 1 tablespoon of remaining dressing and serve.