Coconut spice chicken

Coconut spice chicken

A few things you should know about me.  I love to play in the kitchen, but am terrible at following recipes.  To come up with one that includes measurements and ingredients that I would have on hand, well- this is just not my norm.  I also love a challenge.  So, when I read about Siggi’s recipe challenge, I figured, what the heck?

To my surprise, my recipe was chosen to be voted on for their upcoming cookbook.  Using as much social media, email and other communication I could think of, I won!  I have to say, this is one of the tastiest, most versatile chicken recipes you’ll find.  I used it in a chicken pita recipe (bread compliments of my husband).  I hope you enjoy it!  #siggis #ambassador

Ingredients

1 (5.3 oz.) cup of SIggi’s 2% milk coconut yogurt

½ tsp. ground cumin

½ tsp. ground coriander

¾ tsp. salt

¼ tsp. cayenne pepper

1 Tbsp. ginger paste

2 cloves garlic, minced

1 ½ Tbsp. olive oil

1 lb. chicken breast or chicken tenders

Directions:

  1. Turn your oven on to broil and move the oven rack so it is 6” away from the broiler element.
  2. In a medium sized mixing bowl, place 1 (5.3 oz) container of Siggi’s coconut yogurt.
  3. Add cumin, coriander, salt and cayenne pepper and blend.
  4. Add ginger paste, minced garlic and olive oil. Whisk all ingredients together.
  5. Dredge each piece of chicken in the yogurt mixture until fully coated.
  6. Place the chicken on a broiling pan and broil for 10 minutes.
  7. Check the chicken after 10 minutes. Once it has started to brown, flip the chicken over and broil for another 10 minutes until done.

Serves 3-4.

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Hakuna Potata

Hakuna Potata

Eat potatoes!  No worries.

I don’t know about you, but I’m real tired of the low carb diet phase. Sure, Atkins may be dead (literally and figuratively), but any number of carb bashing diets keeps popping up at any given time.

 

Rather than avoid carbs, why not embrace them for the awesome macronutrient they are?  Yes, they raise your blood sugar, but they’re what your body and noggen need for fuel.  And potatoes are complex carbs- meaning they break down more slowly and don’t raise blood sugar as quickly as simple carbs like jelly beans and soda.  Potatoes boast a decent amount of fiber as well as potassium.  And while French fries are not the healthiest way to eat a potato, you can try this simple recipe without the guilt.

 

Ingredients:

3 Russet or other baking potatoes

non-sticky cooking spray (Olive oil type)

1/2 tsp. Seasoned salt

1/2 tsp. Rosemary

 

Directions: 

Pre-heat oven for 425 degrees.

Clean and peel potatoes, then cut them into wedges

Spray a baking pan with non-stick spray and spread the wedges out on the pan.

Sprinkle the potatoes with seasoned salt and rosemary.

Bake for 30-40 minutes until potatoes are crispy, but not overdone.

 

Makes 4 servings.  Nutrition facts per serving: 107 calories, 1.5 grams fat, 2.1 grams protein, 25 grams carbohydrate, 1.8 grams fiber, 0 mg cholesterol, 299 mg sodium

 

Kale apple salad with lime dressing

Kale apple salad with lime dressing

When shopping with my daughter the other day, she spotted a beautiful bunch of kale and asked if we could get it.  What kid asks for kale?  Normally, we eat more kale in the winter in soup, but I love a good kale salad.  I think many people don’t like it is because of the texture.  Kale can be a bit unruly and bitter, but if you massage it in a Zip lock bag before using it, it softens the texture and sweetens it a bit.

I came up with this recipe like I do many others- I looked around my kitchen to see what was available.  In this case, it was kale, apples, dates, limes and nuts.  What came out was really simple, but totally delicious.  I think it tastes better on day 2 when the ingredients have a little more time to mingle.

Ingredients:

1 large bunch of kale, cleaned and torn

1 Pink Lady or Honey Crisp apple, cleaned, sliced and cut into 1″ pieces

1/2 cup fresh lime juice (or juice from 1 lime)

1/4 cup olive oil

1/4 cup chopped cashews

1/4 cup chopped dates

Directions:

Place the cleaned kale in a Zip lock bag (gallon sized) and add 1 tsp. olive oil.  Massage the kale for 2-3 minutes to soften the texture.

Place the kale in a large bowl.  Add the chopped apple, dates and cashews.

Whisk lime juice and olive oil together, then drizzle over the kale mixture.

Makes 8-10 servings of salad.  Nutrition facts per serving:  142 calories, 9 grams fat, 4 grams protein, 14 grams carbohydrate, 2 grams fiber, 0 mg cholesterol, 39 mg sodium

 

 

 

 

Super Simple Salmon

Super Simple Salmon

In an effort to eat more salmon, I decided to take it to the grill. Salmon is a great source of omega-3-fatty acids, which are not only good for your heart, but also your noggin.  Eating just 2 servings of fish per week may ward off dementia.  Below is a great recipe to try this spring:

Ingredients:

1 ½ lb salmon fillets (about 4 pieces), skin still on

juice of 1 lemon

¼ cup olive oil

2 tsp. dill or tarragon

Directions:

  1. Whisk lemon juice and olive oil together.  Add dill or tarragon.
  2. Marinate fish in lemon juice mixture for ~15 minutes.
  3. Line your grill with foil before pre-heating.
  4. Spray foil with cooking spray
  5. Place salmon on grill, skin side down
  6. Grill for 5-7 minutes per side until fish flakes easily with a fork.

Makes 4 servingsPer serving: 228 calories, 17 grams fat, 17 grams protein, 38 mg cholesterol, 0 grams fiber, 330 mg sodium.

Chicken in a pita

Chicken in a pita

Now that spring has sprung, it’s time to fire up the grill. I like to cook a little extra chicken or fish to “recycle” into another recipe to save time during the week.  Below is a recipe I came up with using leftover chicken.

Ingredients:

2 cups cooked chicken cut into chunks
4 (6 inch) whole wheat pitas, cut in half
2 cups fresh spinach leaves or Romaine lettuce
1/4 cup crumbled feta cheese
½ cup kalamata olives pitted/sliced

Ingredients for tzatziki sauce:

1 cup plain Greek yogurt
1/2 chopped cucumber
1 tsp. dried oregano
1 Tbsp. lemon juice
1 tsp. minced garlic
1/4 tsp. salt (optional)

Directions for sauce:

Place yogurt, lemon juice, garlic, salt and oregano in a small bowl and mix well.  Add chopped cucumbers and blend together.

Directions for pita:

Place cooked chicken in a pita half.  Add ¼ cup spinach, 1 tsp. feta cheese and 1 tsp. chopped olives.  Add 1-2 Tbsp. tzatziki sauce to the pita and serve.

Makes 4 pita sandwiches (2 halves each).  Nutrition Facts per serving: 375 calories, 9 grams fat, 41.4 grams carbohydrate, 34 grams protein, 6 grams fiber, 65 mg cholesterol, 800 mg sodium

Asian broccoli slaw

Asian broccoli slaw

I’m sure everyone has tried some version of this delicious slaw at a block party or potluck. Every time I have it, I think, “I have got to get that recipe!”.  One day, I decided to just wing it. This recipe is not only pretty to look at it (remember, you eat with your eyes first), it’s also seriously nutritious. Broccoli slaw is made from the woody stalks of broccoli, which are often discarded in favor of broccoli flowerets. Don’t toss them out! They’re an excellent source of vitamin C, folate, potassium and sulforaphane- a powerful phytochemical that helps prevent cancer. Red cabbage and shredded carrots add additional color and nutrients such as vitamin K and beta-carotene. #nutrigirlapproved

I typically keep minced ginger, garlic and sesame seed oil on hand, so I all really needed was the broccoli slaw, cilantro and almonds. This slaw can be made ahead of time or could also be used in a stir fry. If used in stir fry, add the sesame seed oil and cilantro last for flavor. Sesame seed oil has a very low smoke point and should not be used for frying. It will have a rancid, off-taste when heated.

Ingredients:
2 cups (1 container) broccoli slaw
Juice from 1 lemon (~2 Tbsp)
1 tsp. sesame seed oil
¼ cup canola oil
1 tsp. low sodium soy sauce
1 tsp. minced ginger paste
1 clove garlic, minced
½ cup chopped cilantro
½ cup slivered almonds

Directions:
Place the broccoli slaw and slivered almonds in a medium sized bowl.
In another bowl, whisk together lemon juice, sesame seed oil, canola oil, garlic, soy sauce and ginger paste.
Add the dressing to the broccoli slaw and mix. Add the chopped cilantro at the end, save a few leaves for the top for garnish

Makes 6 servings: Nutrition information per serving: 144 calories, 13.9 grams fat, 2.6 grams protein, 3.8 grams carbohydrate, 1.8 grams fiber, 0 mg cholesterol, 40 mg sodium.

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