Cheater!

Cheaters, cheaters! They’re everywhere but not the type you may think! This is to all you diet cheaters! All you kids with your ice cream and your Krispy cremes ! While eating unhealthy everyday is a huge NO! I’m here to tell you that it’s ok to cheat every once in a while.

Take that in.

It’s okay to eat that chicken enchilada. Why? Well it’s easy. It’s because we are human. All that hard work on your work out plan and your healthy eating, you deserve an award. If it needs to be in meal form, I say go for it! One bad meal every once in a while isn’t going to ruin your diet! Just remember not to make it a habit and you will appreciate and look forward to your special reward once a week. Keep up that work out and feel good knowing you’re not going to ruin what you’ve already accomplished! 

Clean Fish and Chips

Craving fish and chips but don’t want all those wasted, unhealthy calories? Try this clean spin on an old favorite. It’s simply delicious . While the recipe calls for parsnips to use as chips, I will be using sweet potatoes.  Enjoy 🙂 This recipe and other delicious clean meals can be found on : http://www.cleaneatingmag.com
Ingredients :
  • 1 lb parsnips, peeled and cut into 1/2-inch-thick, 3-inch-long sticks
  • Olive oil cooking spray
  • Sea salt and fresh ground black pepper, to taste
  • 1 lb purple potatoes, scrubbed and cut into 1/2-inch-thick, 3-inch-long sticks
  • 1/2 cup nonfat plain Greek yogurt
  • 1/3 cup finely diced dill pickle
  • 3 tbsp low-fat olive oil mayonnaise
  • 1 tbsp fresh lemon juice
  • 2 tsp Dijon mustard
  • Dash Tabasco hot sauce, optional
  • 1/4 cup gluten-free flour blend (TRY: Bob’s Red Mill Gluten-Free All-Purpose Baking Flour)
  • 1 tbsp unsalted lemon-pepper seasoning (TRY: Mrs. Dash Salt-Free Lemon Pepper Seasoning Blend)
  • 1 large egg
  • 3/4 cup quinoa flakes
  • 1 lb boneless, skinless halibut fillet, cut into 4 pieces

INSTRUCTIONS:

  1. Arrange 1 oven rack on top and 1 rack on bottom third of oven. Preheat oven to 400°F. Line 2 large baking sheets with parchment paper.
  2. In a large bowl, add parsnips and mist with cooking spray. Season with salt and pepper and toss to combine. Arrange parsnips in a single layer on 1 baking sheet. To bowl, add potatoes and mist with cooking spray. Season with salt and pepper and toss. Add potatoes in a single layer to remaining baking sheet. Transfer 1 sheet to top rack and 1 sheet to lower rack and bake for 30 minutes, until golden brown and lightly caramelized, switching racks and using a thin spatula to turn parsnips and potatoes halfway through.
  3. Meanwhile, prepare tartar sauce: In a small bowl, combine yogurt, pickle, mayonnaise, lemon juice, Dijon, salt and pepper and, if desired, hot sauce, until combined. Cover and refrigerate until needed. (MAKE AHEAD: Tartar can be prepared up to 48 hours in advance.)
  4. In a small shallow dish, combine flour, lemon-pepper seasoning, salt and pepper. In a separate shallow dish, whisk egg, 2 tbsp water, salt and pepper. In a third shallow dish, combine quinoa flakes, salt and pepper. Lightly dredge 1 halibut fillet in flour mixture, shaking off excess. Transfer fillet to egg mixture and turn to coat. Transfer fillet to quinoa flake mixture, lightly pressing fillet into flakes to adhere. Transfer fillet to a clean, flat surface and set aside. Repeat with remaining fillets.
  5. Combine parsnips and potatoes on 1 baking sheet and set aside. Arrange halibut on empty parchment-lined sheet and mist tops with cooking spray. Transfer halibut to top rack of oven and bake for 25 minutes. Place tray of parsnips and potatoes on lower rack and bake for 10 more minutes, until halibut is golden brown, crisp and flakes easily when tested with a fork. Remove halibut, parsnips and potatoes from oven. Serve immediately with tartar sauce on the side for dipping.

Should turn out like this:Image

French onion soup sandwiches!

French onion soup..sandwiches?! Do my eyes deceive me? Nope! It is true! I’m so excited to share this recipe with you because You can get two meals out of one! I hope you love and enjoy this as much as I will 🙂 Happy and Healthy eats 🙂

French Onion Soup Grilled Cheese

makes 1 sandwich

Ingredients

1 tablespoon each grapeseed (or olive) oil and butter, for frying
2 slices of french baguette or french bread
1 tablespoon softened butter
enough shredded gruyere cheese to generously cover both slices of bread
about ½ cup wine-braised onions (see recipe below)
fresh thyme leaves
salt and pepper to taste

Directions

Heat grapeseed oil in frying pan over medium low heat. Add butter and allow to melt.

Spread each slice of French bread with softened butter. Add half the shredded cheese to one, pile braised onions on top, sprinkled with fresh thyme leaves, salt and pepper, then add the rest of the cheese. “Close” the sandwich with the other slice of bread, and gently press together.

Place the sandwich in the hot pan and cook until bread is toasted brown and cheese has started to melt. Carefully flip the sandwich over in the pan and cook until the other side is toasted brown and cheese has completely melted.

Remove the grilled sandwich from the pan and serve.

Wine-braised Onions

about 1 small clove garlic per 2 onions
onions (cook about 3-5 at a time, as you will find many uses for leftover caramelized onions)
olive oil
butter
bay leaf
fresh thyme
salt and fresh cracked pepper
red or white wine
beef stock (optional)

Directions

Cut the onions in half lengthwise, then slice thinly again lengthwise.

For every 1 large onion, heat about 1 teaspoon olive oil in a large, heavy-bottom pan over medium heat. Add the same amount of butter, allow to melt, then add minced garlic. Allow the garlic to soften (but not color), then add the onions. Stir to coat the garlic and onions in oil+butter, add a bay leaf and a small sprig of thyme, then turn down the heat to medium low (so onions don’t burn). Continue to cook the onions until they are soft and deep golden brown, 30-40 minutes (depending on how many onions you cook).

Add about ¼ cup red or white wine (doesn’t matter), and allow to cook down with the onions, another 5-7 minutes. You can also add beef stock, but I didn’t.

Remove from heat and set aside enough onions for grilled cheese sandwich. The rest, throw into a pot and make French Onion Soup.

 

Bon Appetit !

Chicken Parmesan – Made healthy!

Italian favorites made healthier so you can enjoy them without worry! Bon Appetit ! Recipe from the Food Network.

Ingredients

  • 4 slices whole-wheat bread (1-ounce each)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 4 teaspoons paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 egg whites
  • 1/2 cup skim milk
  • 1/2 cup all-purpose flour
  • 4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
  • Olive oil cooking spray
  • 1 jar good-quality marinara sauce (about 3 1/2 cups)
  • 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
  • 2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Preheat the oven to 350 degrees F.

Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)

In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.

Per Serving: (Serving size, 1 piece chicken with sauce and cheese)

Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg

Excellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Calcium, Iron, Phosphorus, Selenium

Good source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine, Magnesium, Manganese, Potassium, Zinc

Tortilla Soup!

I just tried this yesterday and it was just amazing – not to mention low cal and low cost. I hope you enjoy it!

What you need:

  • 4 chicken fillets
  • 1 can chicken broth
  • 1 can cream of chicken soup
  • 2 tbsp taco seasoning
  • 1 can diced tomatoes
  • 1 can black beans
  • 1 can whole kernel corn
  • 1 can diced green chiles (optional)

Cook chicken in olive oil for a healthier twist. I usually season my chicken with garlic salt and pepper. It’s up to you what you’d like to do. It is very delicious!

While the chicken is cooking, add all canned ingredients into a pot. I started with the tomatoes first, working the beans, corn , and other ingredients to follow. Next add the spices. Put heat on simmer.

While the ingredients in your pot are heating up, take chicken out of the pan and shred it. I use two forks to pull the chicken apart. It’s very simple. Put two forks into the chicken facing opposite ways and pull. It will shred your fillets in no time!

As soon as your done shredding, add the chicken into the the pot and stir. As soon as the soup is warm to eat, dish it up!

Everyone likes to garnish in different ways. Here is how I did it :

After the soup is in a bowl, I add shredded cheese on top of the soup. Following this I add some crushed tortilla chips. I crush them by hand. If you’re feeling lucky, add a little sour cream on top. It’s delicious!! I hope you enjoy this great winter meal!

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