Cincinnati nutrition

Mar 11 2014

Mexican chicken recipe

Super quick and easy Mexican flavored chicken stuff dish. Recipe thanks to my friend, Becky. Enjoy!

Ingredients:
1 1/2lb boneless skinless chicken breast
1 can of corn, drained
1 can of black beans, drained and rinsed
1/2 to full box of frozen spinach
1 red tomato diced
1/4 onion finely diced
4 TBS of chili powder
2 TBS of cumin
1 TBS of garlic powder
1 tps of red pepper flakes
Optional 1 cup of mexican shredded cheese

Directions:
1. Bake chicken breast at 375 for 25-30 min or boil and dice into cubes
2. Microwave or boil frozen spinach per directions
3. Heat oil in large pan until super hot
4. Sauté onion in oil for 1-2 min
5. Add corn, spinach, black beans, tomatoes and chicken
6. Turn down heat to medium low and add spices and mix well
7. Add optional cheese and mix/cook for another 5 min

Makes a big batch so perfect for left overs or you can freeze half for another meal.

Mar 06 2014

Turkey broccoli casserole

Ingredients:
3 cups fresh broccoli
1 cup vegetable broth
1 lb lean ground turkey breast
1 tbs grape seed or olive oil
1 tsp garlic powder
½ tsp dried sage
1 tsp salt
1 tsp ground black pepper
2 tbs Worcestershire sauce
1 ½ cups almond milk
1/3 cup whole wheat flour
1 cup low fat sour cream
1 cup low fat shredded Mexican cheese
Additional salt and pepper to taste

Directions:
1. Pre-heat oven to 375 degrees
2. Cook broccoli in vegetable stock for 5 min and broccoli is bright in color
3. Strain broccoli and leave in strainer
4. Add oil to pan and turkey with 1 tbs of worchestershire sauce and cook until brown
5. Strain turkey on top of broccoli and leave both in strainer
6. Mix milk and flour in pot and stir constantly until boiling
7. Turn off heat but keep pot on heat
8. Add the sour cream, 1tbs worchestershire sauce and 1/2 cup of cheese and stir until cheese is melted
9. Spray casserole or baking dish
10. Evenly spread turkey and broccoli
11. Pour mixture in pot on top
12. Add the additional 1/2 cup cheese
13. Bake 20-25 min until bubbly and cheese is browning

Mar 05 2014

Apple curry chicken with roasted garlic asparagus

Ingredients:
2lb skinless boneless chicken breast
1/2 green apple diced
1 15 oz can of diced tomatoes or 1 diced fresh red tomato
1/2 medium onion thinly diced
1/2 green onion diced
1/2 cup low sodium chicken broth
1/4 cup flour
2 tps of curry
1/4 tps of salt
1/4 tps ofpepper
1 tps red pepper flakes
1 bundle of asparagus
1/2 tps of garlic powder
Sea salt and pepper to taste
1 tbs of grape seed or olive oil
1/4 cup of unsalted sunflower seeds

Directions:
Chicken
1. Mix together flower, curry, salt and pepper in dish
2. Dip chicken breast in flour/spice mixture and coat on both sides
3. Place chicken in crock pot
4. Add onions, green pepper, chicken broth, can of tomatoes and red pepper flakes
5. Cook on low for 7-8 hours

Asparagus
1. Pour oil over asparagus and mix until all stems are coated
2. Add garlic, salt and pepper
3. Bake at 450 degrees for 15-20 min
4. Sprinkle sunflower seeds on top

Mar 02 2014

Egg white, sun dried tomato and basil frittata

I have tried a few egg frittata’s before but has to be one of the most flavorful one I have made to date. So, so good and filling.

Ingredients:

4-5 egg whites

2-3 sun dried tomatoes in oil diced

½ tps of dried basil

¼ cup fresh spinach

1 tbs turkey bacon

1 oz goat cheese

1 tps of grape seed or olive oil

Salt and pepper to taste

Directions:

1. Sautee fresh spinach in a small skillet with 1 tps of oil for 1-2 min

2. Mix egg whites, basil, salt and pepper in a bowl

3. Add egg mixture to cooked spinach and mix the spinach in

4. Top with diced sun dried tomatoes, goat cheese and turkey bacon

5. Boil for 5-6 min until cooked through

6. Cut into slices and serve

Feb 26 2014

Turkey quinoa stuffed peppers

These are now at the top of my list for dinner recipes. I pre-made them earlier in the day and put them in the fridge and then just popped them in the oven for 30 min.

Ingredients:

1 lb lean chopped turkey meat

1 garlic, minced

1/4 onion, minced

1 tbsp chopped fresh parsley

1 tsp cumin powder

3 large sweet peppers ( I used red and yellow)

1/2 cup fat free chicken broth

1/4 cup tomato sauce

1 1/2 cups cooked quinoa

Salt and pepper to taste

Optional cheese such as gorgonzola or blue cheese

Directions:

1. Cook quinoa per instructions

2. Cut pepper in half and take out seeds. Lightly brush inside of peppers with a little grape seed or olive oil.

3. Brown turkey and drain

4. Add tomato sauce, chicken broth, spices and cooked quinoa to turkey and cook on medium-low for 5-10 min until broth has absorbed.

5. Stuff peppers with mix

6. Pre-heat oven to 350 degrees and bake stuffed peppers for 30 min

7. Optional top with cheese and bake another 5 min until cheese is melted.

Serve immediately