CLEAN CHICKEN CHILI SALAD

1Can Tomoatoes with Jalepenos
1Can Chili Tomatoes
1Can Northern Beans
1 Tbsp EVOO
1Cup Onions diced
1lb Chicken Tenderloins - cut into pieces
3 dollops Greek Yogurt - 0% fat (FAGE pronounced "fa-yeh")
1 Cup Raw Spinach

Spices - Garlic, chili powder, red pepper flakes*, white pepper, Paprika (I do it to taste - when in doubt - make it a tsp then add more or less as you decide what you like)
*Unless you like it pretty spicy don't put as much red pepper flakes.


GARNISH
1 tbsp Fat Free Sour Cream
1tsp chives
1 tbsp reduced fat feta


In a deep skillet or stock pot, add onion and lightly brown, then add EVOO & cut up chicken, let it brown well together.  Add spices & stir to coat well, then add all tomatoes, & beans, stir well.  Add in Greek Yogurt, stir it will begin to get thick and creamy looking, let it simmer on low for about 10min.  Right before serving, add in 1cup raw spinach. Stir well to coat, let it wilt some but just enough to soften. It adds texture, bit of brightness and bring the together the dish like a taco salad would taste without being dry. 

Garnish with sourcream, chives, & feta crumbles.

Prepared exactly as directed including garnish the nutrition breakdown per serving below:

SICILLIAN PAN BAKE

This is perfect comfort food for a party. Easy dipping & hearty for all your guests.  Typically there is nothing left, luckily since it is hot fresh out of the oven it lasts a little longer. (well if you are lucky) ;)

1. Make your favorite pizza sauce. My fav easy sauce. 1can Kroger tomatoes with basil, oregano & garlic in it. Add more spices to taste, I like red pepper flakes to give it a spicy kick, and more garlic, oh and onion can't ever have too much onion!  Let that simmer.


2. For the bottom layer: In a medium bowl, combine the 0% fat greek yogurt (fage), 1/8C Parmesan, 1egg, garlic and sicillian spices. Spread the mixture evenly into an oven-safe casserole (8-9-inch pie pan). Set aside.

3. For the toppings:  pepperoni in pan & stir until pepperoni is just crisp, 4 to 5 minutes, and then drain on a paper towel-lined plate. (usually pepperoni emits enough of its own oil) but if not add 1tbsp evoo.

4. Add 1tbsp evoo, red bell peppers & saute over medium-high heat until just starting to soften. Add the shallot, cook for 2 minutes, and then add the mushrooms. Cook for 7 to 10 minutes and remove from the heat. I also like zucchini & squash for more veggies in my bake & when being health conscious use a ¼ amount of the pepperoni or cut it out.

5. To assemble: Spread the pizza sauce over the top of the bottom layer of cheese, sprinkle with the pepper, veggie/mushroom mixture, and then the pepperoni. Evenly distribute rough chopped mozzarella over the top.

6. Bake for 20 minutes. Remove from the oven and sprinkle with the Parmesan.

7. Garnish with fresh chopped basil & and serve hot with breadsticks.

SPINACH SCALLOP HEAVEN

Add to skillet

8 scallops
...1 capful evoo


½ Lemon – squeeze juice in pan & on scallops before cooking
(if you warm the lemon for 20sec in microwave it makes the lemon juicier.)

Garlic powder, black pepper, Sicilian spice, light dashes to taste directly on the scallops. Lightly brown 5-6min total (don't overcook)

Splash of wine (I used Moscato I had on hand) (about 2tbsp if I measured)

Stir & get all the bits off the bottom of the pan.
Then add 1 dollop of Greek Yogurt (Fage) non fat plain (about 1tbsp if I measured)
stir quickly it will clot together to look sort of like parmesan cheese.

Run scissors over Chives ends twice (about 1tbsp if measured)
add this at the end right before taking scallops out of pan.

1 -2cups fresh spinach leaves in bowl
Smidge of reduced fat feta cheese crumbles (it was so good w/out not really needed) (2tsp if measured)

1can tomatoes (Kroger brand w/oregano, basil, garlic in can) I pour in a Ziploc bag & then just used 3 spoonfuls over the dish.



That was it! It was so good, I was slurping the broth at the end!! Lol

Nutrient breakdown per serving

according to “My Fitness Pal” iphone app –



140 calories

1g fat

35 cholesterol

301 sodium

8.7 carbs

2 g fiber

1g sugar

25.5 protein

60% Vitamin A

34.5% Vitamin C

10.5% Calcium

2% iron

AVOCADO'S

Did you know.... Pureed avocados freeze very well and can be used in salads, sandwiches and dips.

•Wash, seed and peel the avocado.

•Puree the flesh, adding one tablespoon of lemon juice for each two pureed avocados. Pack the puree into an air-tight container, leaving 1 inch of headspace.

•Seal and label the containers.

•Freeze and use within four to five months.

Limoncello

 Homemade lemon liqueur is as easy as pie.

Limoncello is a southern Italian lemon liqueur traditionally served cold as a digestif*.

It’s ridiculously easy to make:

Combine ½ cup lemon rind strips with 4 cups vodka, cover, and let stand for two weeks; strain and combine with simple syrup made from 3 cups water and 1½ cups sugar.

The higher the proof of the vodka, the more lemon flavor your finished product will have.


*Digestif definition, a drink of brandy, liqueur, etc., taken after a meal to aid the digestion.

Quick Blueberry Frozen Yogurt

Few more months until the official start of spring. Until then, here’s a tasty cure for the whole family to beat the winter blues: homemade blueberry frozen yogurt.  Frozen blueberries are available year-round, and in the off-season are usually better tasting than fresh ones being shipping long distances to your local supermarket. When mixed with yogurt, they make for a refreshing treat you can feel good about eating and serving. Did you know blueberries are considered a "superfood"? 

Makes 2 servings

For an added protein boost, try swapping in Greek yogurt.

1 cup frozen blueberries
½ cup vanilla yogurt

Add the ingredients to the bowl of your food processor and pulse a few times until berries and yogurt are fully combined. Serve immediately for a slushy treat or freeze until firm enough to scoop, about an hour.

That's it! How easy! :)

Zucchini Parmesan Hummus

Necessity is indeed the mother of invention, especially when it comes to a fridge full of zucchini. This recipe hits a homerun with my kids, and it disappears quickly at every family function too!

Makes about 2 cups

1 cup chick peas, drained & rinsed

1 cup roasted or grilled zucchini

Freshly squeezed juice of 1 lemon

1/4 cup grated parmesan cheese

Salt & freshly ground pepper, to taste

3 tablespoons extra virgin olive oil

Add the chick peas, zucchini, lemon juice, cheese, salt and pepper to your Cuisinart food processor. Process until mixture forms a chunky paste, about 45 seconds. Slowly drizzle in oil and continue processing until hummus becomes smooth and creamy, one to two more minutes. Serve with cut up vegetables, crackers, pita or slices of baguette.

Poached Chicken Breasts

We are always looking for ways to eat healthy.  Poaching is a great way to infuse flavor into your dishes without using oil.  This is chicken is healthy and incredibly good. For special occassions serve with Blackberry Cabernet sauce I posted earlier.

2 cups water
1 cup dry white wine
1 bay leaf
1 slice onion, coarsely chopped
1 carrot, coarsely chopped
Leaves from 1 stalk celery, chopped
1/2 teaspoon salt
1/4 teaspoon freshly-ground black pepper
6 chicken boneless skinless breast
Blackberry Cabernet Sauce (see former post)

In a large pot over medium heat, combine the water, wine, bay leaf, onion, carrot, celery leaves, salt, and pepper. Bring to a boil and boil 5 minutes. Add chicken bring back to a boil, cover, reduce the heat to low, and simmer 15 minutes. Turn off heat and let pot stand, covered, until cool.

Prepare Blackberry Cabernet Sauce and spoon over chilled chicken just before serving. To serve, fan out chicken slices on individual plates and top with sauce.

Makes 6 servings.

Blackberry Cabernet Sauce

This is a really good sauce that makes the ordinary appear special.  It's quite easy, & oh so flavorful!This sauce is good with Chicken, pork, shrimp & even duck.

2 cups blackberries
3 tablespoons extra-virgin olive oil
1 small onion, chopped
3 tablespoons granulated sugar
1 cup Cabernet Sauvignon wine (I like Estancia)

In a food processor or blender, puree and then strain enough blackberries
to measure 1 cup pulp.

In a large frying pan, saute onion in olive oil or until onions are transparent usually about 5min. Add the blackberry pulp, sugar, and wine. Simmer sauce until reduced to approximately 1/2 the original quantity. Remove from heat and let cool.

Refrigerate until ready to use.

TUNA VERA CRUZ

1 SERVING

TTL CALORIES 321

TTL FAT - 16G (14g Of that - come from1 Tbsp evoo)

...

Cholesterol 50mg

Sodium 371.8 mg

Potassium 170.1 mg

Total Carbs 9.2

Fiber 2.4g

Sugar 5.9

Protein 35.6g

Vitamin A 16.4%

Viitamin C 26.2%

Calcium 11.3%

Iron 10.8%