Sunday, March 21, 2010

Happy Spring...

Well kinda! It snowed quite a bit here, but spring will be springing soon I hope.
I hemmed up Gene's pants on my new sewing machine, and a trip to Sarah's(fabric store) is in order soon. I have got to start working on a baby blanket. However my friend put in a request with her colors and its going to be a tall order, but I know I can do it....with time.
I want to get some good nutrition into our diets as I am trying to drop some pounds and well, gosh darn it we need to eat better!
Here's some healthy meals.

Chicken and mushrooms
with sauteed spinach
baked sweet potatoes

2 large boneless skinless chicken breasts diced
8 oz sliced mushrooms
1 tbsp butter
2 tbsp olive oil
1 tbsp soy sauce
1 tbsp Worcestershire sauce
1 clove minced garlic
1/2 cup feta cheese
salt and pepper
fresh chopped parsley
2 cups spinach

Heat butter and 1 tbsp olive oil in non stick pan and saute mushrooms for 4 minutes. Remove from pan, replace with remaining olive oil and diced(salt and peppered) chicken and cook over medium heat until chicken is cooked thru about 7-10 minutes. Add mushrooms and spinach and cook until the spinach is wilted and incorporated, about 2 minutes. Serve with baked sweet potatoes.

Easy black bean soup
with fixings: avocado, tortilla chips, cheddar cheese, sour cream

3 tablespoons olive oil
1 medium onion, chopped
1 tablespoon ground cumin
2-3 cloves garlic
2 (14 1/2 ounce) cans black beans
2 cups chicken broth or vegetable broth
salt and pepper
1 small red onion, chopped fine
1/4 cup cilantro, chopped

Saute onion in olive oil. When onion becomes translucent, add cumin. Cook 30 seconds, then add garlic and cook for another 30 to 60 seconds. Add 1 can black beans and 2 cups vegetable broth. Bring to a simmer, stirring occasionally. Turn off heat. Using a hand blender, blend the ingredients in the pot, or transfer to a blender. Add the second can of beans to the pot along with blended ingredients and bring to a simmer. Serve soup with bowls of red onion and cilantro for garnish.
I add a bit of cilantro to the pot, too. Can be doubled or frozen.

Chicken burgers
onion rings

1 lb ground chicken
2 tbsp. chopped onion
2 tbsp. chopped parsley
1 egg or egg whites
1/4 tsp. garlic powder
1/4 tsp. salt
1/4 tsp. pepper
3 tbsp. bread crumbs
3 tbsp. water
1 tbsp. olive oil
1 tbsp. butter

Combine all ingredients except oil and butter in a large bowl; mix well. Shape mixture into 3-4 burger size patties. In a large skillet, heat the oil and butter over medium heat. Fry the burgers on each side until cooked to desired doneness.

Brown rice and turkey chili

1 tablespoon vegetable oil
3/4 lb ground turkey breast
1 large onion, chopped (1 cup)
2 cans diced tomatoes, undrained
1 can chili beans, in sauce undrained
1 can chopped green chilies, drained
1/2 cup water
1 package your favorite chili seasoning
4 cups cooked brown rice (save 2 cups for Thursday)
leftover fixings from Monday

Heat oil in 12 inch skillet over medium heat. Cook turkey and onion in oil, stirring frequently, until turkey is no longer pink; drain. Mix turkey & onion with seasoning, in a slow cooker.
Cover and cook on low heat setting 8-10 hours (or high heat setting 4-5 hours). Stir in rice. Cover and cook on high heat setting about 15 minutes.

Roast chicken with veggies
brown rice

olive oil
salt and pepper
1 lemon
cut up veggies: carrots, celery and potatoes
1 cup chicken broth

Salt and pepper chicken, rub all over with olive oil. Slice lemon and place in the cavity and under the skin of the bird. Place bird in roasting pan, pour in broth and place veggies around bird, roast for about an hour at 400 degrees, or until juices are clear when chicken is pierced. Serve with brown rice.

Tilapia in caper wine sauce
egg noodles
steamed broccoli

1 1/2 lbs tilapia
1 tbsp butter
1 tbsp olive oil
1 tbsp capers
3/4 cup white wine
fresh parsley

Heat the butter and olive oil to pan, add fish and cook for 3 minutes on each side. Remove fish and place on cooked butter noodles on platter. Add capers and wine. Mix well and cook for 1 minute. Pour over fish and noodles, top with fresh minced parsley.

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