Thursday, March 31, 2016

Greek Chicken

Chicken and Artichoke Bake (use this as the starter for Greek Chicken and see the ingredient notes below)

1 (14 ounce) can water-packed artichoke hearts, well drained and chopped (OR a small jar of marinated artichoke hearts)
3/4 C grated Parmesan cheese
3/4 C mayonnaise
1 dash garlic powder or 1 garlic clove, minced
4 boneless skinless chicken breast halves

Preheat oven to 375*
Spray an 11x7 inch baking dish with non-stick cooking spray or lightly oil with a pastry brush.
Salt and pepper the chicken breast halves and place in the dish.
In a bowl, combine the artichoke hearts, Parmesan cheese, mayonnaise and garlic; mix well.
Spread artichoke mixture over chicken breasts.
Bake, uncovered, 30-35 minutes or until chicken juices run clear.

This is a good base for Greek-style chicken. Use half plain yogurt and half mayonnaise, sprinkle with Italian seasoning then add Kalamata olives, pepperoncini slices and lemon slices at during the last 5 minutes of baking. Sprinkle a little feta on top before serving. 

Delicious served with 

Roasted baby red potatoes and steamed fresh green beans.

Very Lean Alternative to High Fat Meatballs

Oatmeal Meatballs with Spinach (DON'T LET THE NAME SCARE YOU!)
From the August 2008 Issue of Self Magazine
Oats can help you drop pounds by revving your calorie burn and curbing cravings.
If you're looking to try Meatless Monday, shed some pounds or just amp up the fiber intake, try it ~ you just might like it!

1/2 cup instant oats
1/4 cup nonfat plain yogurt
1/2 cup packed baby spinach, thinly sliced
1/4 cup packed basil, chopped, plus 1 sprig
1/4 cup grated Parmesan
1 egg white
3 cloves garlic, finely chopped, divided
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 pound all-white-meat ground turkey
olive oil cooking spray
1 can (26 oz) diced tomatoes, plus juice
1/2 cup dry white wine
4 oz whole-wheat pasta OR 4 oz gluten free pasta, cooked according to the package instructions

Heat oven to 400˚. Mix oats and yogurt with 1/4 cup water in a bowl until oats begin to absorb liquid. Add spinach, basil, Parmesan, egg white, half the garlic, salt and pepper, and stir. Add turkey and mix until well combined. Form into 16 2-inch meatballs.
Coat a large, oven-safe stockpot with cooking spray. Add meatballs and bake until they begin to brown, 10 to 15 minutes. Turn and bake 10 minutes more. Add remaining garlic, basil sprig, tomatoes and wine. Cover and cook until meatballs are cooked through and sauce begins to thicken, 20 minutes. Serve immediately with pasta.
Makes 4 servings

314 calories per serving, 3.3 g fat (1.3 g saturated), 40.4 g carbs, 3.7 g fiber, 22.9 g protein

Monday, March 14, 2016

Brazil Nut & Garlic Spread

This dairy-free spread uses Brazil nuts, which are high in selenium. Selenium is important for thyroid function, as well as liver function. Half a serving of this spread provides more than enough of your daily value. Compounds in garlic have also demonstrated liver-boosting effects. It's an excellent detox dish and as an added bonus, it's delicious!

Brazil Nut & Garlic Spread

1 C raw Brazil nuts

1 clove garlic
1 tsp salt
pepper to taste
1 T fresh herbs such as basil, parsley, oregano or rosemary (OR 1 tsp dried) optiona
Cover Brazil nuts in filtered water. Soak overnight.
Drain Brazil nuts and place in a blender or food processor with garlic, salt, pepper (and optional herbs) and about 1/4 cup of additional filtered water. Blend until the consistency is that of ricotta cheese.   Use as a spread for crackers or veggies or on a sandwich.
Serving size 2 T:: Calories: 115, Carbohydrates: 2g, Fiber: 1g, Protein: 2.5g, Fat: 11.5g