Monthly Archives: February 2014

Chicken with Mushroom Sauce

A quick and easy weeknight meal! Serve over mashed potatoes for a complete and delicious dinner. To save even more time, buy the pre-sliced mushroom pack.

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Ingredients:
4 (6 oz) skinless, boneless chicken breast halves
2 tsp canola oil
1/4 tsp salt, divided
1/2 tsp freshly ground black pepper
1/4 cup chopped shallots
8oz sliced baby portobella mushrooms
2 minced garlic cloves
1/2 cup dry white wine
1 1/2 tsp all-purpose flour
3/4 cup low-sodium chicken broth
2 Tbsp butter
1 tsp minced fresh thyme

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Carrot, Apple, & Ginger Smoothie

A refreshing and nourishing smoothie – perfect to start the day! Add some vanilla protein powder to amp up the nutrition for a more filling and satisfying breakfast on the go.

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Ingredients:
1/2 cup 100% carrot juice, chilled
1/2 cup unsweetened applesauce
1/2 cup fat-free vanilla greek yogurt
1 tsp fresh lemon juice
1/2 tsp grated peeled fresh ginger
1 frozen sliced banana (peel and slice before freezing)
5 ice cubes (about 2 oz)

Directions:
1. Place all ingredients in a blender, process 2 minutes or until smooth. Serve.

Yield: 2 servings (138 calories, 0.1 g total fat, 0 g saturated fat, 4.3 g protein, 32.7 g carbohydrate, 2.3 g fiber, 2 mg cholesterol)

Adapted from Cooking Light, May 2010

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Skillet-Toasted Penne with Bacon & Spinach

A saucy, creamy pasta dish with no cream or milk?? WHAT? Cook the pasta similar to a risotto to release starch into the cooking liquid which in turn becomes the sauce. Toast the noodles to add a nutty, rich flavor profile. 

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Ingredients:
6 cups low-sodium chicken broth
2 Tbsp olive oil, divided
8 oz uncooked penne pasta
1/2 cup sliced shallots
5 garlic cloves, sliced
4 bacon slices, chopped
1 Tbsp fresh lemon juice
1/2 tsp grated lemon rind
6 oz baby spinach
1/2 oz grated Parmigiano-Reggiano cheese
oregano leaves (garnish)

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Greek Style Turkey Burgers

Add some deliciously bright greek-style flavors to amp up a turkey burger. Once the weather gets warmer, this would be perfect outside on the grill! But for now, bring some light flavors indoors on your stove top. Serve with an orzo salad or fresh green salad for a complete meal.

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Ingredients:
1 large egg white
1 cup chopped red onion
1/2 cup chopped fresh mint
1/2 cup dry breadcrumbs
1/3 cup crumbled feta cheese
2 Tbsp fresh lemon juice
1 tsp dried dill
1 pound ground turkey
cooking spray
4 hamburger buns, split
1 (7-oz) bottle roasted red bell peppers, drained and cut into 1-inch strips

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Coconut-Curry Chicken Soup

I have been feeling a little under the weather this week (the extreme cold isn’t helping!!). I always make a nice homemade soup to help me feel better when sick. This creamy and spicy soup is a thai twist on the classic chicken noodle soup. Packed with nutritious veggies and lean protein, this will sure help you get over any wintertime cold!

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Ingredients:
4 cups water
3 cups fresh spinach leaves
1/2 pound snow peas, trimmed & cut in half crosswise
1 (5 3/4-oz) package pad thai noodles
1 Tbsp canola oil
1/4 cup thinly sliced shallots
2 tsp red curry paste
1 1/2 tsp curry powder
1/2 tsp ground turmeric
1/2 tsp ground coriander
2 garlic cloves, minced
6 cups low sodium chicken broth
1 (13.5 oz) can light coconut milk
2 1/2 cups shredded cooked chicken breast
1/2 cup chopped green onion
2 Tbsp sugar
2 Tbsp fish sauce
1/2 cup chopped fresh cilantro
4 small hot red chiles, seeded & chopped
7 lime wedges

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Chocolate Cherry Healthy Heart Cookies

Bake some heart healthy cookies for your valentine this Friday! Whole wheat flour and old fashioned oats pair beautifully with the classic chocolate and cherry flavors. 

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Ingredients:
1.5 oz all-purpose flour (about 1/3 cup)
1.5 oz whole-wheat flour (about 1/3 cup)
1 1/2 cups old-fashioned rolled oats
1 tsp baking soda
1/2 tsp salt
6 Tbsp unsalted butter
3/4 cup packed light brown sugar
1 cup dried cherries
1 tsp vanilla extract
1 large egg, lightly beaten
3 oz bittersweet chocolate, coarsely chopped
cooking spray

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Seafood Risotto for Two

With Valentines Day only a week away, are you looking for a recipe to make your special someone a homemade dinner for two? This seafood risotto is easy to make yet decadent enough for a romantic meal at home. Serve with a fresh salad, bread, and a crisp white wine for a perfect meal.

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Ingredients:
2 cups low-sodium chicken broth
1 (8-oz) bottle clam juice
2 tsp butter
1/4 cup chopped shallots
1/2 cup uncooked Arborio rice (short grain rice)
1/8 tsp saffron threads, crushed
1 Tbsp fresh lemon juice
1/2 cup grape tomatoes, halved
4 oz medium shrimp, peeled & deveined
4 oz bay scallops
2 Tbsp whipping cream
chopped fresh parsley (garnish)

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