Lemon Chicken Tenders

July 3rd, 2014 | Posted by Milana in Italian Cuisine | Lunch/Dinner - (0 Comments)

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INGREDIENTS:
1-1/2lbs Chicken Breast Tenders
2 Tbsp Grapeseed Oil or Avocado Oil
1 Cup Low Sodium Chicken Broth
1/3 Cup Fresh Squeezed Lemon Juice
1/3 Cup White Cooking Wine, chilled ( a medium to dry wine- not sweet)
1 Tbsp Italian Parsley (for garnish)
1 Cup Whole Wheat Flour
salt & pepper to taste

DIRECTIONS:
Dredge tenders in whole wheat flour and shaking off the excess. Heat 2 tbsp of oil and start adding your tenders into the pan. Sauté the chicken on med-high heat for about 3 min on each side until light brown. They will cook pretty fast since they are very thin. Remove and keep warm. Once done with all chicken. Add wine to deglaze the pan scraping all bits from the chicken and reduce. Add broth, and lemon juice. Bring to a boil and reduce by half. Season with salt and pepper to your taste. Add the chicken back to the sauce. Garnish with parsley. Guiltless Eating! 🙂

Nutrition Facts

 

User Entered Recipe
  6 Servings 
Amount Per Serving
  Calories 372.3
  Total Fat 13.3 g
  Saturated Fat 1.7 g
  Polyunsaturated Fat 1.0 g
  Monounsaturated Fat 7.0 g
  Cholesterol 100.0 mg
  Sodium 1,143.7 mg
  Potassium 79.1 mg
  Total Carbohydrate 17.6 g
  Dietary Fiber 0.7 g
  Sugars 0.3 g
  Protein 42.0 g
  Vitamin A 0.4 %
  Vitamin B-12 0.0 %
  Vitamin B-6 5.2 %
  Vitamin C 19.1 %
  Vitamin D 0.0 %
  Vitamin E 0.2 %
  Calcium 4.4 %
  Copper 1.1 %
  Folate 1.7 %
  Iron 9.0 %
  Magnesium 1.0 %
  Manganese 7.1 %
  Niacin 0.3 %
  Pantothenic Acid     0.4 %
  Phosphorus     1.1 %
  Riboflavin 0.5 %
  Selenium 1.9 %
  Thiamin 1.0 %
  Zinc 0.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

 

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Rating: 4.3/5 (3 votes cast)

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Sweet Chili Ginger Lime Chicken Skewers

June 30th, 2014 | Posted by Milana in Lunch/Dinner - (0 Comments)

INGREDIENTS:

Bamboo Skewers soaked in water for 30 min

4 Skinless Boneless Chicken Breast or thighs

1/2 cup Thai Sweet Chili Sauce

2 Tbsp Finely Grated Fresh Ginger

Zest & Juice of a Whole Lime

1 tsp Paprika

1 tsp Ground Turmeric

1 tsp Mrs. Dash Chicken Spice

1 Tbsp Mayonnaise

1 Red Bell Pepper cut into 1″ squares

1 Sweet Onion cut into 1″ pieces

DIRECTIONS:

Cut each chicken breast into 6 pieces (should about 1-1/2″ each) set aside into a bowl. Meanwhile make the sweet chili marinade. Combine all the ingredients from Thai Sweet Chili sauce to the mayo. Whisk until smooth. Pour 3/4 of the marinade onto the chicken so each piece is coated.

Refrigerate for 15-30 min. Then assemble the skewers first goes the onion then pepper then a piece of chicken. Repeat. Place on a baking sheet lined with foil greased lightly with cooking spray. Broil on high for 7 min then baste the skewers with the rest of the marinade, turn over, baste again and broil for an additional 3-4 min.

Turn off the broiler and put them into the hot oven for about 7 min. ( this is assuming that your broiler and oven is in one appliance). Then cover the skewers with foil and let them steam for 5 min on top of the stove grills without the heat on. Enjoy! These skewers will go well with any side dish. I served them with steamed black mahogany rice.

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Rating: 5.0/5 (2 votes cast)

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Whole Wheat Banana Bread Waffles

June 26th, 2014 | Posted by Milana in Breakfast/Brunch - (0 Comments)

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INGREDIENTS:
Waffle Maker
1 Cup White Whole Wheat Flour
1 Cup Unbleached All Purpose Flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
Dash of nutmeg
1 cup Milk ( I use plant based)
2 very ripe bananas (about 2/3 cup)
2 large eggs
2 Tbsp Honey or Maple syrup
1/8 cup avocado oil
1/8 cup unsweetened applesauce
2 tsp Vanilla Extract

DIRECTIONS:
Mix all dry ingredients in a medium bowl.
If you have a food processor or a good quality blender. Blend or process all wet ingredients. Add wet ingredients into dry and fold just until combined. It will be lumpy. Follow the instructions on your waffle maker manufacturer’s manual. Enjoy! Makes about 7 waffles.

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Rating: 5.0/5 (3 votes cast)

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Chicken with Creamy Mushroom Sauce

June 16th, 2014 | Posted by Milana in Lunch/Dinner - (0 Comments)

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INGREDIENTS:
4 5oz. Chicken Breast Halves Skinless and Boneless with Tenders removed
3 Tbsp Avocado Oil, divided
2 medium shallots, minced
2 Cups Mushrooms, sliced
1/4 Cup Vermouth or White Cooking Wine
1/2 Cup Low Sodium Organic Chicken Stock
1/4 Cup Vegan or Dairy Free Half& Half/Creamer ( I used Ripple Original Half & Half)
1/4 Cup Fresh Snipped Chives
Salt and Pepper to taste

DIRECTIONS:
Heat oven to 400F.
Season chicken with pepper and salt on both sides.
Heat 2 Tbsp of oil in a medium skillet over high heat. Sear the chicken breast turning once and adjusting the heat to prevent burning, until brown. Transfer to a baking sheet and finish the chicken breasts in the oven for 20 min. Add another Tablespoon of oil in the same pan. Add shallots to the pan and cook, stirring, until fragrant and soft, about a minute or so. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in creamer and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute. Enjoy!

Makes 4 servings: 1 chicken breast with 1/4 cup mushrooms per serving

Nutrition Per Serving:
275 calories
15g fat (5 g sat, 7 g mono)
84mg cholesterol
5g carbohydrates
25g protein
1g fiber
373 mg sodium
370 mg potassium

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Rating: 5.0/5 (4 votes cast)

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Split Pea, Lentil & Barley Stew w/ Lean Beef

June 13th, 2014 | Posted by Milana in Recipes | Soup - (0 Comments)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Anyone who knows me well knows that I despise all kinds of soup! I always feel like its very thin and a waste of calories..I’m more of a full balanced meal kind of girl. Now having said that I actually prefer thick, hearty meal-like stews packed with various nutrients~ hence this recipe. I fell in love with this stew. It’s loaded with hearty lentils, split peas, barley, carrots, celery, and lean chunks of beef not to mention herbs and spices! This stew is sure to please the pickiest soup palate!

INGREDIENTS:

1 lb Lean Beef Stew cut into small chunks

2 stalks celery chopped

1 large Vidalia Onion or any sweet onion chopped

3 cloves garlic minced

1 cup lentils, dry

1 cup split peas, dry

1 cup barley, dry

2 bay leaf

1 tsp salt

1 tsp finely ground black pepper

2 tsp oregano, dried or any Italian seasonings

1 Tbsp dried basil

1 Tbsp Smoked Paprika

1 Tbsp Dried Turmeric

1 tsp dried coriander

1 Tbsp Grape-seed Oil

1-1/2 Quarts Organic Low Sodium Chicken Stock

Boiling Water

DIRECTIONS:

Using a 4 Quart Dutch Oven or Pot with Cover. Brown beef, onion and garlic in oil. Add chicken stock and bay leaf. Cover and simmer on low for 1 hour. Add the rest of the ingredients, stir , and fill up the rest of the pot with boiling water. Bring to a boil again, cover and simmer for 3 hours, stirring occasionally and adding water as needed. Season to taste before serving.

Serving Size is 2 Cups.

Nutrition Facts
User Entered Recipe
  8 Servings
Amount Per Serving
  Calories 264.0
  Total Fat 5.5 g
  Saturated Fat 1.5 g
  Polyunsaturated Fat 1.5 g
  Monounsaturated Fat 0.4 g
  Cholesterol 30.0 mg
  Sodium 476.0 mg
  Potassium 363.7 mg
  Total Carbohydrate 34.0 g
  Dietary Fiber 9.1 g
  Sugars 1.0 g
  Protein 9.9 g

 

 

 

 

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Rating: 5.0/5 (2 votes cast)

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Oatmeal Pancakes

February 16th, 2014 | Posted by Milana in Breakfast/Brunch - (0 Comments)

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INGREDIENTS:
1/2 cup White Whole Wheat Flour
1/2 cup Oats
1 Tbsp 100% Pure Maple Syrup
1 tsp Baking Powder
1/2 tsp Baking soda
1/4 tsp salt
3/4 lowfat Buttermilk or Trader Joe’s Cultured Cashew Milk
1 tsp vanilla extract
1 egg
2 tbsp Avocado or coconut oil

DIRECTIONS:
Put all ingredients in a food processor and puree until smooth. Heat a non stick griddle and pour 1/4 cup of batter. Wait until bubbles start forming and then flip for another minute or so. Enjoy!

NUTRITION ANALYSIS:
2 Pancakes per serving

Nutrition Facts
User Entered Recipe
  4 Servings
Amount Per Serving
  Calories 199.0
  Total Fat 9.6 g
  Saturated Fat 1.2 g
  Polyunsaturated Fat 2.6 g
  Monounsaturated Fat 5.0 g
  Cholesterol 48.3 mg
  Sodium 211.6 mg
  Potassium 86.6 mg
  Total Carbohydrate 23.4 g
  Dietary Fiber 2.8 g
  Sugars 5.9 g
  Protein 6.3 g
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Rating: 5.0/5 (4 votes cast)

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Skinny Banana Blueberry Muffins

January 21st, 2014 | Posted by Milana in Breakfast/Brunch - (0 Comments)

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One Sunday morning,I had a bunch of fresh blueberries and some overly ripened bananas in the fridge. Fortunately I had stumbled upon a fellow bloggers site, sallysbakingaddiction.com where I found the original recipe. I had made a few changes to make it my own and I must say these muffins are probably the most moist breakfast muffins I have ever tried! Delicious! Thank you Sally!!

INGREDIENTS:
2 cups white whole wheat flour
1/2 cup unbleached all purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
3/4 teaspoon ground cinnamon
1/4 cup maple syrup
1/4 cup light brown sugar, loosely packed (or dark brown sugar)
1 cup mashed very ripe banana (about 2 large very ripe bananas)
1/4 cup vanilla cashew yogurt (or any yogurt)
1 large egg, beaten
3/4 cup milk (any milk will work)
1-1/4 cup (215g) fresh or frozen blueberries

DIRECTIONS:
Preheat oven to 325F degrees.
Spray 15 muffin tins with nonstick spray.* Set aside.

In a large bowl, gently toss the flour, baking soda, salt, and cinnamon together until combined. Set aside.

In a separate bowl, mix the maple syrup and brown sugar together. Add the mashed banana, yogurt, and beaten egg. Slowly pour the wet ingredients into the dry ingredients.
Gently begin to fold it all together. It will be very thick. Add the milk slowly and continue to gently mix the ingredients together. The milk will thin everything out, but the batter will still remain thick. Gently fold in the blueberries. Do not overmix the batter, which will end in tough, dry muffins.

Divide the batter between 15 muffin tins. Fill all the way to the top. Bake the first 12, then the last three in another batch. Fill the empty muffin tins halfway with water in the 2nd batch to ensure even baking. Bake for 20-25 minutes until very lightly browned on the edges.
A toothpick inserted in the center should come out clean. Allow the muffins to cool completely.

* Do not use cupcake liners. Your muffins will stick.

NUTRITION ANALYSIS:
15 Servings
Serving Size: 1 Muffin

Nutrition Facts
User Entered Recipe

  15 Servings
Amount Per Serving
  Calories 129.6
  Total Fat 0.8 g
  Saturated Fat 0.2 g
  Polyunsaturated Fat 0.1 g
  Monounsaturated Fat 0.2 g
  Cholesterol 12.8 mg
  Sodium 51.2 mg
  Potassium 106.4 mg
  Total Carbohydrate 28.6 g
  Dietary Fiber 3.2 g
  Sugars 11.0 g
  Protein 4.0 g
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Rating: 5.0/5 (3 votes cast)

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Spinach & Mushroom Stuffed Shells

January 16th, 2014 | Posted by Milana in Italian Cuisine | Lunch/Dinner - (2 Comments)

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INGREDIENTS:
24 jumbo pasta shells, (8 ounces)
3 cups Miur Glen Organic Italian Herb Pasta Sauce
1 Large Sweet Onion, finely chopped
1 bag fresh baby spinach
2 cups chopped mushrooms
2 cups ricotta cheese
2 cups low moisture shredded mozzarella
1 large egg
2/3 cup whole wheat breadcrumbs
1/2 cup freshly grated Parmesan cheese
1/4 cup fresh basil, finely chopped
1 tbsp dried oregano
5 garlic cloves, minced
1/4 tsp ground nutmeg
1 tsp salt
1/2 tsp freshly ground pepper

DIRECTIONS:

Preheat oven to 375°F.
Cook shells until just tender, according to package directions. Drain and rinse under cold water. Set aside.

Spray a large nonstick skillet with cooking spray and set over medium-high heat. Add onions and mushrooms and cook, stirring occasionally, until softened, about 3 minutes.

Add spinach in batches and toss with tongs until wilted. Let cool. Set aside.

Combine ricotta, basil, oregano, garlic, breadcrumbs, 1/4 cup Parmesan and nutmeg in a bowl; mix well. Add the reserved spinach and mushroom mixture and season with salt and pepper. Stir in egg.

Stuff each of the reserved shells with a generously with about a tablespoon of the ricotta mixture.

Spread 1 cup marinara sauce in the bottom of a 9-by-13-inch baking dish. Arrange the stuffed shells in a single layer.
Top with the remaining 2 cups of the sauce sprinkle with mozzarella and the remaining 1/4 cup Parmesan cheese. Bake until the top is golden and the shells are heated through, about 30 minutes. Let cool for 10 minutes before serving.

Makes 6 Servings
NUTRITION ANALYSIS:
Serving Size: 4 Shells per person
Calories: 269 Calories
Total Fat: 5 g
Carbohydrates: 48g
Dietary Fiber: 7g
Protein: 27g

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Rating: 5.0/5 (3 votes cast)

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Tandoor Chicken

January 10th, 2014 | Posted by Milana in Indian Cuisine | Lunch/Dinner - (2 Comments)

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INGREDIENTS:
1 Tbsp sweet paprika
1 Tbsp garam masala
1 Tbsp ground cumin
1 Tbsp ground coriander
1/2 tsp ground turmeric
1 Tbsp finely grated peeled fresh ginger
4 garlic cloves, minced
1/4 cup Trader Joe’s Cultured Cashew Beverage
1 tablespoon fresh lemon juice
1/4 cup peanut oil
Kosher salt
Freshly ground pepper

1 tsp plant based red food coloring

12 chicken skinless drumsticks (about 4 1/4 pounds)

DIRECTIONS:

Preheat the oven to 450°. In a small skillet, toast the paprika, garam masala, cumin, coriander and turmeric over moderately low heat, stirring, until fragrant, about 2 minutes. Transfer the spices to a medium bowl and cool slightly. Stir in the ginger, garlic, cultured cashew milk, lemon juice and 2 tablespoons of the oil, food coloring and season with salt and pepper.

In a large bowl, add the spiced buttermilk and rub it onto the chicken. Arrange the chicken in a deep roasting pan leaving 2 inches between the pieces. Roast for 45 minutes, turning occasionally, until the chicken is golden brown and cooked through. Serve with Basmati Rice. Enjoy!

NUTRITION ANALYSIS:
12 Servings
Serving Size: 1 Drumstick
Calories: 236.1
Total Fat: 9.7g
Sat Fat: 1.2g
PUFA: 2.5g
MUFA: 5g
Cholesterol: 47.7mg
Sodium: 357.1mg
Potassium: 184.6mg
Total Carbohydrates: 20.3g
Dietary Fiber: 2.6g
Sugar: 0.7g
Protein: 17.4g

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Rating: 5.0/5 (2 votes cast)

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Spinach Saag

January 10th, 2014 | Posted by Milana in Indian Cuisine | Lunch/Dinner | Vegan - (0 Comments)

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This dish an authentic North Indian delicacy. The flavors in Saag are mild compared to other curries and its a great way to get some Iron and folate into your meal. You can use fresh or frozen spinach for this dish.I used a combination of fresh Baby Spinach, Baby Kale and Chard from the salad section grocery stores that’s pre-washed. Saves time and effort!

INGREDIENTS:
2 Packages (6oz each)Fresh Spinach or any mustard greens
1 tsp Cumin Seeds
2 medium sweet Onions or 1 Large, finely chopped
2 tsp grated Ginger
2 tsp (about 3-4 cloves)Garlic, minced
2 Tomatoes
1 tsp Ground Coriander
1 tsp Ground Cumin
1/2 tsp Garam Masala
1/2 tsp Red chili powder or Ground Chipotle
3 Tbsp Peanut or Avocado Oil
Dash or pinch of Salt to taste
1/4 Cup Vegan Sour Cream.

DIRECTIONS:
Boil the spinach or mustard greens for two minutes in a cup of water.Once its cool, puree in a food processor or hand blender until all smooth.
Puree the tomatoes.
Heat oil in a deep skillet and add the cumin seeds.
Once it splutters add onions and saute until slightly golden.
Add ginger and garlic and saute until raw smell disappears.
Add the tomato puree and spices,salt and cook on medium heat for about 5-6 minutes.
Add the pureed spinach and let it simmer on medium heat for 10 min. Add a little water if its too thick.
Add the sour cream. Stir to combine.
Serve hot with Roti or Naan! Enjoy!

Nutrition Analysis:
6 Servings (about 1 cup per person)
Calories Per Serving: 113.2
Total Fat: 8g
Sat Fat: 1.6g
Polyunsaturated Fat: 0.8g
Monounsaturated Fat: 5.3g
Cholesterol: 3.3mg
Sodium: 445.2mg
Potassium: 479.2mg
Total Carbohydrates: 8.5g
Dietary Fiber: 2.5g
Sugars: 0.7g
Protein: 2.9g
Vitamin A: 113.3%
Vitamin B6: 4.5%
Vitamin C: 38.9%
Calcium: 8.3%
Copper: 3.1%
Folate: 38%
Iron: 13.5%
Manganese: 33.1%
Riboflavin: 8.5%

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Rating: 5.0/5 (2 votes cast)

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