02/12/13

Chicken Pear and Pistachio Salad

When it comes to nutrition, I like to think that I have a pretty good understanding of how to fuel properly throughout the day and post-workouts to recovery properly and try to be as lean as possible.  Lots of diets come and go (Atkins, low fat, etc.), usually with a lot of hype and with little success for people.  True, people may loose weight from these fad diets.  But it’s always interesting to check the person’s overall body composition before and after.  For example, Atkins diet causes people to loose weight quickly, but in the end their body fat percentage is often higher and the toxins in someone’s body from having to use protein instead of fat and carbs as a fuel source is something that a lot of people don’t know about.

Paleo diet seems to be the next diet fad that has hit America.  However, I do believe there is something to be said about this diet.  From what I understand about this diet, grains, milk, beans/legumes are off limits.  The diet promotes a high fat and protein diet from lean meats and nuts/seeds.  Carbohydrates are obtained through starchy vegetables,  such a sweet potato.

I hate jumping on board with fad diets until I have time to think them through and see if it would work for me as an endurance junkie.  I think that if I took this diet to the extreme, I would lack energy since I need lots of carbohydrates to fuel my workouts, recovery, and just have energy throughout the day.  Also, I’m not a big meat person… I prefer to cook without it and use beans/legumes instead.  However, I think that it could be good thing to do occasionally (maybe 3 or so meals a week… or late night snacking).  So I made my first Paleo diet meal with one modification… I added some feta cheese to this delicious salad:

  • 1 bag (9 ounce) of spinach
  • 1 bag (7 ounce) of craisins or dried fruit (i used dried pomegranates)
  • 1 cup chopped  chicken (i cooked an entire chicken in the crock pot and divided the meat into fourths, bagging the other three bags of meat from the chicken and throwing it in the freezer.  The entire chicken was only $5)
  • 2/3 cup pistachios
  • 8 ounce block of Feta cheese – shredded/crumbled
  • 2 pears, chopped
Use a dressing of your choice… I think that a raspberry vinaigrette would be a good pairing, or balsamic vinaigrette.  Enjoy!

 

11/5/12

Chinese Casserole

Ingredients:

  • 1 lb. ground beef/turkey
  • 2 cans Chinese veggies
  • 1 can cr. Mush soup
  • 1 can cr. Chic soup
  • 1/2 cup soy or teriyaki sauce
  • 2 cup brown rice (uncooked)
  • 4 cups water

 

Preparation:

Brown meat and combine all ingredients. Bake covered at 350 for 2.5 hours.  Uncover and bake it towards end if still watery.  Serve over Lo Mein noodles.

10/24/12

Tangy Chicken over Rice

Ingredients:

  • 1 lb. chicken cut into bite size pieces
  • ¼ cup flour
  • 1 tsp. garlic salt
  • ¼ tsp. pepper
  • 1 can cream of mushroom
  • ½ cup chicken broth
  • ½ cup OJ
  • 2 tbsp brown sugar

 

Preparation:

  • Mix flour, garlic salt and pepper w/ a little olive oil and cook with chicken
  • Add remaining ingredients to chicken skillet and bring to a boil.
  • Serve over rice
10/24/12

Light and Zesty Chicken and Rice

  • Chicken breasts, cut into strips
  • 1/3 cup Italian dressing
  • 1.5 cups brown rice, uncooked
  • 2 bags frozen mixed veggies
  • 1 can (2.8 oz) French Onions
  • 1 ¾ cups ck. Broth
  • 1 tsp. Italian seasoning

 

Preparation:

1. Preheat oven to 325

2.  Place rice at bottom of baking dish

3.  Put chicken, veggies, dressing and seasoning on next and cover w/ aluminum foil

4.  Bake for 2 hours (until rice is done), then pour French onions over the top and bake uncovered for 10 more minutes (until onions are browned)

10/24/12

Skillet Chicken Fajitas

Ingredients:

  • 1 ½ lb. chicken
  • Mesquite seasoning
  • 1 green pepper sliced
  • 1 red pepper sliced
  • 1 can green chilies
  • 1 can corn (or two cups frozen)
  • 8 corn tortillas (6 inches), cut into cubes
  • Salsa con queso
  • Salsa
  • Sour cream

 

Preparation:

  1. Cook chicken a season to taste
  2. Add peppers, corn and chilies and cook until tender; add tortillas
  3. Stir in desired amount of remaining ingredients
10/24/12

Fiesta Chicken and Rice Bake

INGREDIENTS

  • 1 (10.75 ounce) can Condensed Cream of Chicken Soup
  • 1 cup salsa
  • 1 cup water if using white rice, 1 3/4 cups water if using brown rice
  • 1 cup whole kernel corn
  • 3/4 cup uncooked rice
  • 4 skinless, boneless chicken breasts
  • paprika
  • 1/2 cup shredded Cheddar cheese

DIRECTIONS

  1. Mix soup, salsa, water, corn and rice in 2-quart shallow baking dish. Top with chicken and sprinkle with paprika. Cover.
  2. Bake at 375 degrees F for 45 minutes or until done. It will take a bit longer with brown rice.  Sprinkle with cheese.

 

10/24/12

Couscous Chicken Supper

INGREDIENTS

  • 1 medium yellow summer squash, chopped
  • 1 medium sweet red pepper, chopped
  • 1 medium green pepper, chopped
  • 1 teaspoon dried rosemary, crushed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 tablespoons olive oil, divided
  • 1 pound boneless, skinless chicken breast halves
  • 2 garlic cloves, minced
  • 1 1/3 cups chicken broth
  • 1 1/3 cups couscous
  • 1 tablespoon dried minced onion

DIRECTIONS

  1. Place the squash and peppers in an ungreased 15-in. x 10-in. x 1-in. baking pan. Sprinkle with rosemary, salt and pepper. Drizzle with 2 tablespoons oil; gently stir to coat. Broil 4 in. from the heat for 10-15 minutes or until tender, stirring every 5 minutes.
  2. Meanwhile, in a large skillet, cook chicken and garlic in remaining oil until chicken juices run clear; remove and keep warm. Add broth and onion to the skillet; bring to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes. Fluff with a fork. Cut chicken into strips. Serve with couscous and vegetables.

 

10/24/12

Curried Chicken and Brown Rice

Ingredients

  • 2.5 cups water
  • 1 (8 ounce) can stewed tomatoes
  • 1 cup  brown rice
  • 1/2 cup raisins
  • 1 tablespoon lemon juice
  • 3 teaspoons curry powder
  • 1 cube chicken bouillon
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 2 cloves garlic, minced
  • 1 bay leaf (optional)
  • 3/4 pound skinless, boneless chicken breast halves – cut into 1 inch pieces
  • 3 eggs
  • Green peppers

 

Directions:

  1. Cook chicken in a pan until no longer pink
  2. whip eggs in a bowl and then add to chicken
  3. cook brown rice with water
  4. once eggs and chicken are cooked, add the remaining ingedients.  Simmer for 15-20 minutes
  5. serve chicken mixture over rice
10/24/12

3 cheese chicken pasta bake

2 cups multi-grain pasta or gluten free pasta

9 oz. spinach

1 lb. chicken

1 tsp. basil

1 can (14.5 oz.) spaghetti sauce

1 can (14.5 oz) diced tomatoes, drained

2 oz. cream cheese

1 cup mozzarella Cheese

2 tbps grated parmesan Cheese

 

Preparation:

  1. Cook pasta as directions and add spinach for last minute
  2. cook chicken and basil in skillet until chicken cooked then add sauce and tomatoes.  Bring to boil and stir in cream cheese
  3. drain pasta mixture, stir in ck. Mixture and ½ cup mozz. Cheese.  Place in baking dish
  4. bake for 20 min. @ 375… sprinkle w/ remaining cheese
10/24/12

Chicken gravy and biscuits

Ingredients:

 

  • 1 lb Chicken
  • 1 large onion chopped
  • 2 stalks celery, chopped
  • 1 can condensed cream of chicken soup
  • 1 cup milk
  • 1 lb bag of frozen peas
  • gravy
  • Bisquick

 

Preparation:

 

Cook chicken in a skillet with onion and celery

Add soup and the milk to soup to the chicken mixture

Add gravy and peas

 

Use bisquick and follow the directions to make the biscuits.