Chicken Broccoli Roulade with Chili-Spiced Mashed Sweet Potatoes

Having trouble being creative with the staples? Chicken, broccoli, and sweet potatoes get transformed into something fun with this simple recipe...and it's healthy for you too!

BTW - diabetic patients can profit from the sweet potato’s low or moderate glycemic index. Compared to high-GI foods, sweet potatoes break down more slowly in the body, producing smaller fluctuations in blood glucose and insulin levels. In addition, sweet potatoes are low in calories.

Also, the mash is practically fat-free and the chili powder contains capsaicin, which studies have shown may inhibit fat-cell growth and help people consume fewer calories. And cinnamon is no slacker spice either: It keeps your blood sugar stable and your appetite in check, so you won't be tempted to go back for a second helping.


Make the Roulade:

Ingredients:

3 (24 oz total) large chicken breast halves
2 large eggs
2 tsp water
1 cup whole wheat seasoned breadcrumbs or panko
2 cups broccoli floret, cooked, chopped small
1/2 cup parmesan cheese
1 tbsp low fat milk
2 tsp oregano
salt
spray oil
wood toothpicks

Directions:

Preheat oven to 350°. In a small bowl, combine 1 egg, milk and a little salt. Beat with a fork to make an egg wash. Set aside. Fill a second bowl with breadcrumbs.

Slice chicken breast halves into thin cutlets. I usually get 3 thin cutlets out of one breast half. Pound them to make them thinner. This helps when you wrap the cutlets.

Put the chopped broccoli on a bowl and add water. Cover with saran wrap and microwave for about 2 minutes until broccoli is cooked. Add 1 egg, parmesan, and oregano. Stir to combine all ingredients.

Scoop about 2 tablespoons of the broccoli mixture on a chicken breast. Then roll the chicken tucking in the sides if possible. Keep in place by using a wooden toothpick. Dip the chicken into the egg mixture and then into the breadcrumbs. Repeat until all chicken is used and bake for 30 minutes.

Make the potato mash:

Ingredients:

1 large sweet potato, cubed
2 tablespoons fresh orange juice
1/2 tsp orange zest
1/2 tbsp brown sugar
1/2 tsp ground cinnamon
1/4 tsp chili powder

Directions:

Boil the sweet potatoes in a large pot on the stove top about 25 minutes until potatoes are soft. Mash the chunks of potato and add in remaining ingredients. Viola!

Curried Carrot, Sweet Potato, and Ginger Soup

Did you know that one baked, medium-sized sweet potato contains 438% of your daily value of vitamin A? Did you know that a white potato only contains 1%? Time to start eating more colorful! Orange it is! This soup is super easy to make and perfect for a cold winter afternoon.

Ingredients
2 teaspoons canola oil
1/2 cup chopped white onion
3 cups cubed peeled sweet potato
1 1/2 cups sliced peeled carrots
1 tablespoon powdered ginger
1/2 tablespoon curry powder
3 cups fat-free, less-sodium chicken broth
1/2 teaspoon salt

Preparation

Heat oil in a large saucepan over medium-high heat. Add onion; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt.

Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup. Garnish with a dollop of fat free sour cream if you want.

Beef and Rutabaga Stew

 It's been snowing all day today. When you're working from home and you want a warm and hearty soup, this does the trick. Plus, the root vegetables make it low carb and super healthy!

1 large onion, halved and thinly sliced
2 medium carrots, peeled and thinly sliced
3 celery stalks, diced
2 cups peeled and diced rutabaga
1 pound beef stew-meat chunks
1 bay leaf
1 clove garlic, crushed
3 cups low-sodium beef stock
1 tablespoon light brown sugar
3/4 teaspoon salt
2 teaspoons Worcestershire sauce
Pepper to taste
3 teaspoons tomato paste

Make it:

Put everything in a slow cooker or a big pot; stir to combine.

Cover and cook 30 - 45 minutes on medium heat on the stove or for the crock pot do the low setting for 8 to 9 hours or on high for 4 to 5, until the beef is tender and the rutabaga are just fork tender.

Stir the stew once or twice as it cooks, if possible. Makes 6 to 8 servings.

Why rutabaga?

Potato vs Turnip vs Rutabaga

NUTRITION PER 100 GRAMS	WHITE POTATO	TURNIP	RUTABAGA
Calories	77	28	36
Carbohydrate	18 grams	6 grams	8 grams
Fiber	2 grams	2 grams	3 grams
Vitamin C	33% RDA	35% RDA	42% RDA
Glycemic Load *	8	2	3
Inflammation Factor **	-46	-1	-3

*Glycemic load is a way of expressing a food or meal’s effect on blood-sugar levels. Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower.

Thanksgiving Turkey Brine

I was trolling the internet looking for a good brine recipe for my 19 pound turkey (courtesy of my job - thanks NBTY!) and I was inspired by Alex Guarnaschelli's recipe. 

Ingredients

6 quarts tap water
1 pound kosher salt
2 cups molasses
1 cup soy sauce
1 tablespoon dried sage
Large bunch fresh thyme
1 orange, quartered
7 pounds ice cubes
14 to 18-pound turkey, cleaned, innards removed
1 stick unsalted butter, softened
1 lemon, zested and halved
2 tablespoons minced garlic
1 tablespoon sweet paprika
1 teaspoon crushed black pepper

Directions
In a medium pot, bring 3 quarts of the tap water to a boil over medium heat. Put the kosher salt in a large bowl and slowly (and carefully!) pour the boiling water over the salt. Stir to blend.

Add the molasses, soy sauce, sage, thyme and half the orange to the salt and water mixture. Stir to blend. Add the remaining 3 quarts of cool water. Add the ice to a cooler or bucket large enough to hold the brine and the turkey. Pour the brine over the ice and use a large whisk to blend all of the ingredients.

Submerge the turkey, breast side down, in the brine. Make sure the cavity of the bird fills with the liquid as you are submerging it. Cover the cooler and allow the bird to sit in the brine overnight or for about 12 hours.

Remove the bird from the brine and dry it thoroughly with thick (absorbent) kitchen towels. Take care to wipe inside the cavity as well. Discard the brine. Whisk together the butter and the lemon zest. Gently lift the skin covering 1 breast of the turkey and spread half of the butter right on the meat under the skin. Repeat with the other breast. The butter will add extra moisture and richness as the bird roasts. Rub skin with garlic and crushed black pepper. Sprinkle the paprika. Put the leftover orange and lemon quarters into the carcass of the turkey.

Preheat the oven to 350 degrees F.

Arrange the turkey in a roasting pan fitted with a rack. Put on the lower rack of the oven and roast until the internal temperature of the turkey taken from the thickest part of the thigh reads 170 degrees F on an instant-read thermometer, for my 19 pound bird it will take about 5 to 5 1/2 hours. Remove the turkey from the oven to a cutting board or serving platter and tent with foil. Allow to rest for 15 minutes before carving and serving.

Prickly Pear Cranberry Sauce

I started making my own cranberry sauce a few years ago. I can never go back to the canned stuff again. This year I made it different - I used prickly pears! Say what?! It really amped it up with that extra ingredient. I would recommend making it this year for your Thanksgiving feast.

1 pound prickly pears
1 cup sugar
1 (12 ounce) bag cranberries
Zest of 1 orange
Zest of half a lemon

I had never handled prickly pears before but I found out quickly that they have fine spines that are uber annoying. You can wash and scrub them off but I personally wouldn't handle them with bare hands. If you have gloves you're golden, otherwise stab them with a fork to balance them and using a knife cut the top and bottom off then the sides. If you managed to scrub them, cut the ends from the fruit, score one side and peel skin from flesh.

Chop up the fruit and put in a pot with 1/4 cup of water. Bring it up to a boil then reduce heat. Cook 5 minutes.

Strain puree through a fine sieve and discard seeds.

Combine prickly pear juice and sugar in a saucepan and bring to a boil.

Add cranberries, lemon, and orange zest to pot and return to a boil.

Reduce heat to simmer 6-8 minutes, until cranberries begin to split.

Remove from heat to cool completely. Refrigerate before serving.

SKAL

So, I've been to Iceland a few times now and I love it there. Not only is it beautiful and relaxing, the food is good too! Check my previous posts on the Foods of Iceland. Anyhoo, there is a new restaurant that opened up on Canal St. and it features a Nordic menu. Fun! I was too busy eating so I forgot to take my own photo. I stole the photo from Gothamgal, but I must say my plate was way more beautiful than this. This was Grilled Monkfish, Cauliflower, Cabbages and Peppermint. The monkfish was cooked to perfection but the cabbages on the side were divine! They had a slight char to them that really made them sing. The table also shared Salt Cod Croquettes with a Horseradish Remoulade (which were super salty and chewy but delicious) and a Plate of Pickles (which was more of a plate of pickled things - not necessarily types of pickles. I would come back!

Toasted Quinoa Salad with Shrimp and Snowpeas

Found this on a website and it called for scallops instead of shrimp. I also upped the amount of snow peas and bell pepper for my dish. Came out slammin'!

Active Time: 50 minutes
Total Time: 50 minutes

INGREDIENTS
1 pound large shrimp, peeled and cleaned
4 teaspoons reduced-sodium tamari, or soy sauce, divided
4 tablespoons plus 2 teaspoons canola oil, divided
1 1/2 cups quinoa, rinsed well (see Tip)
2 teaspoons grated or minced garlic
3 cups water
1 teaspoon salt
3 cups trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup rice vinegar
1 teaspoon toasted sesame oil
1/2 cup finely diced red bell pepper
1/4 cup fresh cilantro
1/4 cup thinly sliced scallions

PREPARATION
Toss shrimp with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas and bell pepper, cover and let stand for 5 minutes more.
Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa mixture; toss to combine.
Heat a large skillet over medium-high. Add the remaining 2 teaspoons canola oil and cook the shrimp until pink. Gently stir the shrimp into the quinoa salad. Serve garnished with cilantro and scallions, if desired.

Lamb and Eggplant Ragu

This dish makes you do a happy good food dance when you eat it. Crazy good. I can't believe this is good for you too. I plated more than 4 ounces of pasta, but that's okay. :)

Makes: 2 servings
Active Time: 25 minutes
Total Time: 25 minutes

INGREDIENTS
8 ounces whole-wheat rigatoni, rotini or penne
4 ounces ground lamb or lean ground beef
2 cloves garlic, chopped
1/4 teaspoon fennel seed
1 1/2 cups diced eggplant
1 8-ounce can no-salt-added tomato sauce
1/2 cup red wine
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 teaspoon pine nuts, toasted (see Tip)
1/4 cup crumbled feta, (optional)


PREPARATION
Bring a large pot of water to a boil. Cook pasta 8 to 10 minutes or according to package directions.
Meanwhile, cook lamb (or beef), garlic and fennel seed in a large nonstick skillet over medium heat, breaking up the meat with the back of a spoon, until the lamb (or beef) is browned, 3 to 4 minutes. Add eggplant; cook, stirring occasionally, until the eggplant browns, about 4 minutes. Add tomato sauce and wine; cook, stirring occasionally, until the sauce thickens, about 3 minutes. Stir in oregano, salt and pepper. Drain the pasta; serve topped with the sauce and sprinkled with pine nuts and feta, if using.

TIPS
Tip: To toast pine nuts: Cook in a dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION
Per serving: 422 calories; 10 g fat ( 3 g sat , 4 g mono ); 37 mg cholesterol; 57 g carbohydrates; 0 g added sugars; 20 g protein; 10 g fiber; 343 mg sodium; 795 mg potassium.

White Turkey Chili

On a chilly night, this hearty dish hits the spot. The bulgur and the beans make this dish super hearty and the chiles give it a kick but not too much. Also, the green chiles kinda hide the zucchini. You could pass this off on squash haters easily!

INGREDIENTS
3 tablespoons extra-virgin olive oil or canola oil
1 pound 93%-lean ground turkey
1 large onion, diced
4 cloves garlic, minced
2 medium zucchini, diced (about 3 1/2 cups)
1/2 cup bulgur *see Notes
2 tablespoons dried oregano
4 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon white pepper
1/4 teaspoon salt
15-ounces canned no-salt-added white beans, rinsed
1 4-ounce cans green chiles, mild or hot
4 cups reduced-sodium chicken broth


PREPARATION
Heat oil in a pot over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute. Stir in white beans and chiles, then pour in broth; bring to a boil.
Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

NOTES
Bulgur wheat is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, it is a naturally high-fiber, low-fat, low-calorie vegetarian and vegan food ingredient. I found a 10 minute Bulgur at Trader Joe's and opted to use that. I didn't need to cook the chili down for 50 minutes, so that ruled. If you can buy that, it will save you some time.
NUTRITION
Per serving: 356 calories; 14 g fat ( 2 g sat , 5 g mono ); 43 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 26 g protein; 10 g fiber

Crab bisque with Avocado, Tomato, and Corn Relish

I had a big bowl of this and now I am completely satisfied and in a seafood coma. I was reluctant on the salsa but the contrast of cool and hot was nice. The acid in the salsa and the creaminess of the avocado paired nicely with the richness of the bisque. I used 16 ounces of crab instead of 12 because that's how the container came. Plus, you can't really go wrong adding extra crab.

Makes: Makes 8 servings, about 1 cup soup and 1/4 cup relish each
Active Time: 35 minutes
Total Time: 50 minutes

INGREDIENTS
RELISH
1 small avocado, finely diced
1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
1 medium tomato, seeded and finely diced
1 tablespoon lime juice
1/4 teaspoon salt
Freshly ground pepper to taste

BISQUE
1 tablespoon extra-virgin olive oil
1 cup fresh corn kernels (about 1 large ear; see Tips) or frozen, thawed
1 cup chopped onion
1 cup diced yellow bell pepper
1 1/2 cups diced peeled russet potato
3/4 teaspoon sweet or hot smoked paprika (see Notes), plus more for garnish
1 cup dry sherry (see Notes)
2 cups seafood stock or broth or reduced-sodium chicken broth
2 cups low-fat milk
12 ounces crabmeat (see Tips), drained if necessary
1/2 teaspoon salt

PREPARATION
To prepare relish:
Combine avocado, corn, tomato, lime juice, salt and pepper in a small bowl; gently toss to coat. Let stand at room temperature while you prepare the bisque.

To prepare bisque:
Heat oil in a large saucepan over medium heat. Add corn, onion and bell pepper and cook, stirring often, until the onion and pepper have softened, about 5 minutes. Add potato and paprika and cook, stirring often, for 2 minutes. Add sherry and cook, scraping up any browned bits, until the liquid has reduced slightly, about 5 minutes. Add stock (or broth) and bring to a boil. Reduce heat and simmer, stirring occasionally, until the potatoes are very tender, about 15 minutes. Working in two batches, puree the vegetable mixture in a blender or food processor. (Use caution when pureeing hot liquids.) Return the puree to the saucepan; stir in milk, crab and salt. Cook, stirring occasionally, until heated through, 3 to 5 minutes. Serve each portion of bisque with about 1/4 cup relish; sprinkle with additional paprika, if desired.

TIPS & NOTES
Ingredient Notes: Smoked paprika is made from ground smoke-dried red peppers. It’s available in some large supermarkets with other spices and at tienda.com.
Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.
Tips: To remove corn kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife.
Crabmeat (already removed from the shell) can be purchased canned, in shelf-stable pouches, frozen or pasteurized. Pasteurized usually has the best flavor; look for it in the fresh seafood section of the market. Crabs from both the U.S. and Canada are considered good choices for the environment.

NUTRITION
Per serving: 230 calories; 7 g fat ( 1 g sat , 4 g mono ); 35 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 16 g protein; 4 g fiber; 441 mg sodium; 719 mg potassium.

Herb-Coated Filet Mignon

The Betty Crocker style of cooking, while convenient, is not good for you folks. Food that comes from boxes or the freezer aisle is not what you want. Shop the perimeter of the grocery store and load up on lean meats and fresh produce. Season your food properly and try cooking new things- you will never feel like eating healthy is a chore. This dish was served with steamed haricot vert and roasted fingerling potatoes.

Makes: 2 servings
Active Time: 10 minutes
Total Time: 25 minutes

INGREDIENTS
8 ounces filet mignon, about 2 inches thick, trimmed of fat and cut into 2 portions
Cooking spray
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
2 tablespoons chopped mixed fresh herbs, such as chives, parsley, chervil, tarragon and/or thyme
1 teaspoon Dijon mustard

PREPARATION
Spray grill pan (or frying pan) with cooking spray and turn on medium heat. Let the pan get hot (about 30 seconds or so) to get a nice sear on the steak.
Sprinkle steaks with salt and pepper. Place steaks in the pan.
Cook one side for 5 minutes, then flip and cook an additional 5 minutes.
If you have an instant-read thermometer the steak should register 140°F for medium-rare.
Transfer to a cutting board; let rest for 5 minutes.
Place herbs on a plate. Coat the edges of the steaks evenly with mustard; then roll the edges in the herbs, pressing gently to adhere.

Slow-Cookin' Pulled Chicken

Headed to Storm King tomorrow and we are packing a picnic! This shredded BBQ chicken is FANTASTIC over salads, piled onto light buns, stuffed inside high-fiber tortillas with cole slaw, or eaten all by itself. Yummmmmm! PER SERVING (1/2 cup): 149 calories, 1g fat, 462 mg sodium, 10g carbs. I chose to do the 8 hour version of this recipe. It shredded on touch. Ridiculous!

Ingredients:
1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. brown sugar (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste

Directions:
Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes. Eat up!

MAKES 7 SERVINGS

Shrimp over Cumin Scented Beans

This dish was really easy and super satisfying. I thought the beans would be really spicy but they weren't that spicy at all. I paired my dish with store bought Mediterranean Couscous. 

Ingredients
2 spray(s) cooking spray
1 small jalapeño pepper(s), cored, seeded and minced (or to taste)*
1 clove(s) (medium) garlic clove(s), minced (or to taste)
15 oz canned kidney beans, undrained
1/4 tsp ground cumin, or to taste
1/4 tsp dried oregano, or to taste
1/4 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
1 pound(s) uncooked shrimp, large, peeled, deveined
2 Tbsp fresh lime juice
1/4 tsp paprika, hot variety
2 Tbsp chives, minced

Instructions
Coat a small pot with cooking spray. Add jalapeño and garlic; sauté over medium heat, 2 minutes. Add beans, cumin, oregano, salt and pepper; cook over low heat, stirring frequently, 10 minutes.

Meanwhile, place shrimp in a bowl with lime juice and paprika; toss to coat. Coat a sheet pan with cooking spray; arrange shrimp on pan. Place 4 inches under broiler and broil 3 to 4 minutes. Turn shrimp over and broil until cooked through, about 3 minutes more.

Spoon beans into a serving bowl; top with shrimp and sprinkle with chives. Yields about 3 1/2 ounces shrimp and a scant 1/2 cup beans per serving. 5 points per serving. (11 with couscous).

Curry Chicken

This is a WW recipe I found online. I found one online but I doctored some of the proportions. Below is the recipe. 6 points per serving, yo! I served mine with brown rice and roasted cauliflower with turmeric. 

Servings: 4

Ingredients:
3/4 cup plain low-fat yogurt
2 garlic cloves, minced
1 teaspoon curry powder
1/4 teaspoon ground coriander
1/4 teaspoon ground ginger
1/4 teaspoon salt
1 dash ground red pepper
1 1/2 lbs chicken parts, skinned
2 teaspoons vegetable oil
1 cup chopped tomato

1/2 cup chopped yellow onion
1 bay leaf

Directions:
1. In bowl, combine yogurt and seasonings; add chicken parts, turning to coat. Let stand at room temperature for 30 minutes.
2. In 12 inch skillet heat oil; add onion and saute until lightly browned.
3. Add tomatoes and bay leaf and let simmer for 5 minutes; add chicken and marinade mixture and stir to combine.
4. Bring mixture to a boil.
5. Reduce heat, cover and let simmer, turning once to twice, until chicken is tender, about 30 minutes; remove bay leaf before serving.

Chicken Pesto Pizza

I was on a pizza kick this week, decided to make this pleaser too. 

Ingredients

1 frozen pizza dough (I used Fresh Direct's brand)
1/2 cup refrigerated basil pesto
2 cups shredded reduced-fat mozzarella cheese or Italian cheese blend
1 cup shredded cooked chicken breast
1/4 c cherry tomatoes, sliced
2 c baby spinach, washed
Fresh basil leaves, if desired

Directions
Heat oven to 400 degrees F for dark or nonstick pan (425 degrees F for all other pans). Spray 15x10-inch pan with sides with cooking spray. Unroll dough in pan; starting at center, press dough into 15x10-inch rectangle. Bake about 8 minutes or until light brown. Spread pesto to within 1/2 inch of edges of crust. Top with spinach, 1 1/2 cups of the cheese, the chicken and tomatoes; sprinkle with remaining 1/2 cup cheese. Bake 5 minutes longer or until edges of crust are golden brown and cheese is melted. Sprinkle with basil. Serve.

Watermelon, Mâche, and Pecan Salad

It's spring time! You know what that means? Time for some spring salads! This one I found online and decided to make because it seemed different and I had purchased the gorgonzola for another recipe anyway - I was half way there! I enjoyed the peppery aftertaste with the sweetness of the watermelon and the nuttiness of the pecans really heightened the dish. Note: I almost burned the crap out of my pecans. Toast with caution folks!

Ingredients
3/4 cup chopped pecans
5 cups seeded and cubed watermelon
1 (6-oz.) package mâche, thoroughly washed (I didn't have mâche, so I used bib lettuce -which according to the interwebs is an acceptable substitute...that or watercress.)
Pepper Jelly Vinaigrette (see below)
1 cup crumbled Gorgonzola cheese

Preparation
1. Preheat oven to 350°. Arrange pecans in a single layer on a baking sheet, and bake at 350° for 5 to 7 minutes or until lightly toasted and fragrant. Cool on a wire rack 15 minutes or until completely cool.
2. Combine watermelon and mâche in a large bowl; add vinaigrette, tossing gently to coat. Transfer watermelon mixture to a serving platter, and sprinkle evenly with pecans and cheese.

Ingredients
1/4 cup rice wine vinegar
1/4 cup pepper jelly
1 tablespoon fresh lime juice
1 tablespoon grated onion (I used shallots instead)
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup vegetable oil

Preparation
1. Whisk together first 6 ingredients. Gradually add oil in a slow, steady stream, whisking until blended.

Ina Garten's Hummus

I love hummus but I've never made it myself...until now. This was super easy to make and tastes so much better homemade. With fresh veggies and bread, this is the perfect spring lunch! To my WW peeps: 1/4 c of hummus is 4 points. 

Ingredients
4 garlic cloves
2 cups canned chickpeas, drained, liquid reserved
1 1/2 teaspoons kosher salt
1/3 cup tahini (sesame paste)
6 tablespoons freshly squeezed lemon juice (2 lemons)
2 tablespoons water or liquid from the chickpeas
8 dashes hot sauce

For the bread:
1 roll of pizza rough
2 teaspoons EVOO
1 tbsp truffle salt

Directions for hummus:
Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Taste, for seasoning, and serve chilled or at room temperature.

Directions for bread:
Preheat oven to 450. Roll the pizza dough out and drizzle with EVOO. Use a brush to spread the EVOO evenly. Sprinkle with truffle salt. Let bake for 15/20 minutes. Cool and cut into strips. Serve with hummus!

Sauteed Shrimp with Penne and Roasted Asparagus

These Patagonia shrimp reminded me of Icelandic lobsters! I ordered these off Fresh Direct and prepped them simply with a saute of mainly onion and garlic. The penne and roasted asparagus made it a meal. 12 points total.

Ingredients
2 cups Whole Wheat Penne
1 bunch asparagus, washed and chopped
Sea salt and freshly ground black pepper
1 pound jumbo shrimp (I used Wild Patagonia Shrimp)
2 teaspoons olive oil
2 garlic cloves, finely chopped
1 shallots, finely chopped
1 lemon, juiced
1/2 cup chicken broth
salt and pepper
Chopped fresh flat-leaf parsley, for garnish

Directions
Bring a pot of water to a boil and cook 2 cups of penne. Heat oven to 400. Take cut up asparagus pieces and coat in 1 tsp olive oil and season with salt and pepper. Roast in oven for 20 minutes. Spray a pan with cooking spray and put on medium heat and garlic and shallots. Cook and stir for 1 minute until soft. Add the lemon juice and chicken broth, give it a stir and let it cook down for 1 minute to thicken slightly. Put the shrimp in the pan and coat in the lemon sauce. Add pasta, asparagus and remaining EVOO and give it a good stir. Let sit one more minute to marry the flavors. Season with salt and pepper and garnish with chopped parsley before serving.

Chicken Gorgonzola Pizza

I knew I wanted to make something different and satisfying for dinner. 1/4 of this pizza is 12 points - and that's being generous - it might be closer to 10 or maybe even 9. I used part skim mozzarella, one chicken breast for the whole pie and only 1 ounce of gorgonzola for the whole pie. I am happy with how this came out: the creamy blue cheese was tangy and harmonized with the tart tomatoes and melted mozzarella. The crust was thin and crispy and the chicken juicy. Homemade pizza is the best!

Ingredients
2 teaspoons olive oil
1 skinless, boneless chicken breast half
1 tablespoon dried Italian seasoning
1 onion, diced
2 cloves garlic, minced
1/4 cup water
1 (10 ounce) bag washed fresh spinach
1 (12 inch) pre-baked pizza crust (I used dough from Fresh Direct)
1 (14 ounce) jar pizza sauce
1 tomato, sliced
4 ounces crumbled Gorgonzola cheese
4 ounces shredded mozzarella cheese

Directions

Preheat oven to 450 degrees F (230 degrees C). Heat olive oil in a large skillet over medium-high heat, stir in the chicken breast, and cook for a few minutes until the pieces begin to plump. Stir in the Italian seasoning, onion, and garlic; cook and stir until the onion has turned translucent, 5 to 10 minutes. Add the water and spinach, and cover; cook a few minutes until the spinach has wilted.

Place the pizza crust on a pizza pan, and spread with sauce.

Top with the chicken and spinach mixture. 

Arrange the tomato slices over the pizza, then sprinkle with Gorgonzola and mozzarella cheeses.
Bake in preheated oven until the cheese has melted and lightly toasted, 20 minutes.

Roasted Chick Peas

Want a hearty and nutritious snack? These guys are my go to. So simple to make too. Shout out to Meghan Sullivan for snacking on them at work one day and introducing me to it. WW peeps - 1/2 a cup is only 3 points!

Ingredients
1 can of chick peas, rinsed and drained
1 tsp garlic powder
1 tsp curry powder
1 tsp cayenne pepper
1 tsp salt

Make it:
Coat the beans generously and place on a baking sheet. Bake for about 20 minutes at 400 degrees. Let cool a few minutes. Munch away!

Kalua Pig

A good friend of mine made this pork for me before. I looked up the recipe and was surprised to find how simple it was. Just required a long time to cook is all...and Hawaiian salt, which lucky for me I had some. I served it up to the boys and they enjoyed it immensely. WW peeps - one 4 ounce portion is 5 points.

Ingredients
Original recipe makes 12 servings
1 (3 pound) pork butt roast
1 1/2 tablespoons Hawaiian sea salt
1 tablespoon liquid smoke flavoring

Directions
Pierce pork all over with a carving fork. Rub salt then liquid smoke over meat. Place roast in a slow cooker. Cover, and cook on Low for 16 to 20 hours, turning once during cooking time.
Remove meat from slow cooker, and shred, adding drippings as needed to moisten.

Butternut Squash and Apple Soup

It's not quite summer yet. I'm trying to get in my hearty winter soups before it's ridiculous for me to make them. This one is getting better every time I make it. I think I've nearly perfected the recipe! And to all you on Weight Watchers, one serving is 6 points...even with CREAM! Say, what!? Giddy up!

Ingredients
3 tablespoons fake butter
1 large onion, chopped
2 cups cubed butternut squash
1 cup diced carrots
1 Granny Smith apple, peeled, cored, and sliced 1/4-inch thick
1 quart chicken stock
1/4 cup dry white wine
1/2 cup light cream
1/4 teaspoon ground nutmeg
salt and pepper to taste
5 to 6 sage leaves

Directions
Melt 2 tbsp fake butter in a large pot over medium heat. Stir in onions and cook until the onion softens and turns translucent, about 5 minutes. Add squash, carrots, apple, and chicken stock. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.
Carefully puree the soup in batches in a blender, or use a stick blender to puree the soup right in the pot. Once the soup has been pureed, return it to the pot and stir in wine and cream. Season with nutmeg, salt, and pepper; simmer gently for 5 minutes. Take 1 tbsp fake butter and fry sage leaves. Ladle into bowls and garnish with fried sage. 6 WW points. Original recipe makes 4 servings.

Turkey Kielbasa, Kale and White Bean Stew

I had some leftover kale and thought a nice stew would be good. I found this recipe online and it was very good - and good for you. It reminded me of navy bean soup with the beans and the onions but the kale was a great addition and the turkey kielbasa was salty and hearty. It was hard only eating 1.5 cups!

Ingredients
4 cups uncooked kale, roughly chopped
6 servings Turkey kielbasa ring rope, chopped into bite size pieces
4 cups chicken stock
1 can white beans, drained and rinsed
1 cup onion, diced
1 Tbsp Italian seasoning
2 tsp table salt
2 tsp mixed cracked pepper
5 sprays olive oil cooking spray
1 Tbsp minced garlic

Instructions
In a non stick skillet, saute onion and garlic in cooking spray. Add keilbasa and cook for an additional 4 minutes. In a large soup pot, bring chicken stock, kale , italian seasoning and white beans to a boil. Add onions, garlic and keilbasa and reduce heat to a low simmer. Cook for an additional 35 minutes. Yields about 8 servings at 1.5 cups each. 5 points per serving.

Southwest Salmon

This dinner was really flavorful and satisfying. My sous chef doesn't eat fish that often (he's a meat and potatoes guy), but he enjoyed this very much. The spices really added a ton of flavor and the lime was a nice touch.

Ingredients:
Servings: 2
8 oz salmon fillets (skin on)
1 bunch fresh cilantro
2 limes
1 teaspoon chili powder
1/2 teaspoon cumin
salt
pepper

Directions:
Preheat oven to 350. Mix together cumin, chili powder and several chopped cilantro leaves, salt and pepper to taste. Coat flesh side of fish heavily with rub and allow to marinate in refrigerator for 2 hours. Bake fish on skin side down for about 25 to 30 minutes. Fish should be cooked through, but still very moist. Before serving top with crushed limes and chopped cilantro leaves. A 4 oz piece is about 6 points. Enjoy!

Kale Strawberry Smoothie

 My office hooked up with Weight Watchers recently and we now have meetings every week (including weigh ins) at my office. I have done WW before (about 5 years ago before my wedding to lose 5 or 8 pounds). I've done tracking online, but it was in the meeting yesterday when the coordinator said something that struck me - a lot of people are "completely on or completely off" when it comes to eating right. This is so me. I'm either raging hard core in the gym and depriving myself of everything or I'm eating whatever and drinking whatever and not caring one bit. The trick is to learn balance. I don't want to say "I'm on a diet". I want to just live healthy and not feel deprived. This morning, I started my day out with an energizing smoothie.

Ingredients
1 low fat vanilla yogurt
3/4 cup(s) strawberries
2 cup(s) Kale

1 packet Pure Acai  (I bought mine from Fresh Direct)
1/2 cup(s) ice cube(s)

Instructions
Blend all ingredients together until smooth. Makes 2 servings. 3 points each. Perfect before or after a workout!

Chicken with Lemon Butter Sauce

This dish is really buttery, lemony, and garlicy. Are those even words? All I know is my sous chef made this and it was delicious. The chicken was moist and crispy and the sauce was decadent. This dish was obviously pre Weight Watchers. Ha!

Ingredients:
1/2 cup butter
2 tablespoons fresh lemon juice
1 teaspoon salt
1 garlic clove
1/8 teaspoon pepper
1/2 teaspoon paprika
4 chicken breast

1c flour

1 c Panko bread crumbs

1 egg

Preparation:
Dredge chicken in flour and then coat in egg mixture. Next cover in Panko bread crumbs. Fry in a skillet on medium heat with lots of butter (About 1/4 cup) After chicken is cooked (about 10 minutes each side) remove and set aside. In the same skillet reduce heat and combine rest of butter, lemon juice, salt, garlic, pepper, and paprika. Pour butter sauce over chicken. Serve!

Sripraphai

Sripraphai is a Thai spot in Woodside and it's also named the #1 Thai restaurant in ALL of NYC. I have been here once before but I was too intimidated to order the crispy watercress salad. On my second visit I did and all I can say is, "Wow!" This thing is incredible! The watercress is dried out and crunchy - you could snack on it all day - especially with the cashews thrown in. The seafood ceviche is heavenly. Lots of flavors going on - citrus, heat, onion, herbs...the fish is cooked perfectly (and NO bones!) and the shrimp is huge! The squid is also cooked to perfection. Highly recommend this dish! I had crab fried rice also. I had never seen that on a menu before. I enjoyed it immensely.

La Adelita

We decided to hit up this Mexican spot down the street from me. It's rated #1 on Yelp in my hood (Woodside) for Mexican.  We tried the guacamole. It was really limey, but very good. I had this roasted pork dish that also came with rice and beans and tortillas. It was really good! The pork was soft and juicy with crispy salty ends and the portion was huge. I would recommend to others and I will definitely go back myself.

Chipotle Chicken Tacos

I love coming home to a dinner that I didn't prepare. My sous chef whipped up these yummy chicken tacos. They were spicy and delicious - now you go try!

Ingredients
1 onion, sliced
1 tablespoon EVOO
2 14 1/2 ounce cans diced tomatoes with chiles
2 cloves garlic, finely chopped
1 chipotle in adobo sauce, chopped, plus 1 tsp adobo
3 cups shredded cooked chicken
12 6 inch corn tortillas

For the Salsa:

1 c diced tomato

1/4 c red onion

1/4 c diced cilantro

1 lime, juiced

1/2 poblano pepper (fire roasted on the stove)

salt and pepper

Make it:
In skillet, cook onion in EVOO over medium-high, 10 minutes. Add tomatoes, garlic, chipotle and adobo; cook 10 minutes. Heat chicken in sauce; season. Serve with salsa. I garnished mine with a bit of queso fresco and creme freche also.

Ken and Cook

I met a friend here for brunch the other day. My verdict? Not a fan. I wanted the burger and was told they had sold out. Seriously? They only have like 5 or 6 things on the savory menu. If you 86 one, you need to replace it with a special. I don't even work in a restaurant and even I know that! So I got the eggs benedict instead. The eggs benedict was not that great. The hollandaise was off to me and the salad wasn't even dressed. Everything lacked seasoning. The atmosphere was what I like to call "shit show". It was mad crowded due to their "boozy brunch" special for $30. The mimosas are a good size so having more than 2 is kind of a bit much. So expect it to be loud and expect no service and tons of people hovering over your table because they're waiting for one.

Pot Roast

This dish reminded me of growing up. My mom loved to make pot roast. I ended up enjoying my dish but I wished I had company to help me eat it. It was too much food and I hate wasting food.

Ingredients
1 (3 to 4-pound) boneless chuck roast
1 teaspoon salt
1/2 teaspoon black pepper
3 tablespoons extra virgin oil
1 cup thinly sliced onion wedges
3 cloves garlic, crushed
2 bay leaves
1 can beef broth
1/2 cup red wine
4 - 5 fresh parsley sprigs
2 tablespoons Worcestershire sauce
2 vegetable bouillon cubes
3 cups water


Directions
Rub salt and pepper into the roast on both sides. Heat oil in a large pot and add onions and garlic. Place roast into pot and add beef broth, bouillon, water, wine, Worcestershire sauce, and the bay leaves. Top roast with parsley. Cover and cook on low heat for 3 to 3 1/2 hours or until tender. Remove and discard the bay leaves.

*Cook's Note: If the gravy is not thick enough, remove the meat from the pan and pour the gravy into a saucepan. Bring to a boil and thicken it by adding 2 tablespoons of cornstarch mixed with 1/4 cup cold water, stirring constantly.

Virgin Mary

I drink a V8 just about everyday. I love them. I feel good drinking it. The thick tomato juice goes into my body and I feel like little vegetable soldiers are giving my soul a pep talk. "Wake up!", they say. The best is a yummy virgin mary after a good morning workout. I love my kale smoothies too but this also hits the spot.

Ingredients:
5 oz low sodium V8 juice cocktail
1.5 oz favorite vodka
1 tsp Worcestershire sauce
1/8 lime wedge
1/8 lemon wedge
1/2 tsp fresh ground black pepper
Enough ice to fill a pint glass

Directions:
Fill a pint glass with ice. Grind fresh black pepper over ice. Squeeze lemon and lime wedges and pour remaining ingredients. *This is important!: pour the bloody Mary recipe V8 back and forth between shaker and/or pint glass. Voila! Turn a grind of black pepper over the top and garnish with a fresh celery sprig and a pickle. 

Healthy tip of the day...DRINK YOUR VEGGIES!

If you're not eating enough veggies, start drinking them! Like the recipe above, you can get 2 of your daily serving of vegetables in one glass. You can buy smoothies that have more fruit and mask the veggie taste or you can press juices to get it too.

L'apicio

There's a fairly new spot on 1st Ave called L'apicio. I went here for brunch with a friend a while back and since then I've been obsessed with their grilled endive and radicchio salad. I've tried recreating it at home and the best I've got is this:

Ingredients
1 small radicchio, chopped
5 or 6 endive, washed and cut lengthwise
3 tbsp olive oil
1 tsp red wine vinegar
fresh cracked pepper
1 lemon
1 tsp mint, finely chopped
1/4 c shaved parmesan
salt to taste

Make it:
The best way to do this is on an honest grill, but if you don't have a BBQ then use a grill pan. Generously brush the endive with olive oil and salt and place on a hot grill pan. Cook for about 3 minutes then flip to the other side and cook another 4 minutes. Chargrilled marks are good for you! While the endive is grilling mix the remaining olive oil, vinegar, juice from the lemon and cracked pepper in a small bowl. Add the radicchio and mix well. Let the radicchio sit for a good ten minutes. At the last minute, plate the radicchio and then top with the endive. Add the mint and shaved parmesan on top. Dig in!

Today's healthy tip is....SALAD!!!!
Get creative with your salad. You don't need to eat romaine or (heaven forbid ICEBERG) every day. Mix it up! Like the salad above, you can make your meal with just about any veggies and the creativity will keep it from becoming boring (and you from straying from your diet). For more salad ideas click the label in my blog. :)

Chicken and Asparagus

On the third day of healthy, you get chicken and asparagus! Cooking the asparagus in the chicken broth left this nice broth that when poured over rice made this dish really yummy. Plus, no butter or oil means it was even more healthy!

Ingredients
2 skinless, boneless chicken breast halves - cut into cubes
salt and pepper to taste
garlic powder to taste
1/2 cup low-sodium chicken broth
1 bunch slender asparagus spears, trimmed, cut on diagonal into 1-inch pieces
1 clove garlic, thinly sliced

Directions
Spray large skillet with cooking spray and put over medium-high heat. Add chicken, and season with salt, pepper, and garlic powder. Cook until chicken is cooked through and browned, about 5 minutes. Remove chicken to a side plate. Pour chicken broth into the skillet. Then stir in asparagus, garlic, and a pinch more garlic powder, salt, and pepper. Cover, and steam until the asparagus is just tender, about 5 to 10 minutes. Return chicken to the skillet, and warm through. Serve over rice (optional).

Workout tip....CLASSES!
If you belong to a gym, slip a few classes into your routine. Mixing it up will keep your muscles guessing and you'll push yourself harder than when you are doing routines on the floor. For the ultimate burn go for high intensity cardio like kickboxing, zumba, or spin classes.

Crispy Eggplant with Homemade Tomato-Basil Sauce

This is my take on Eggplant Parmesan. It's a little different in that I bake the eggplant instead of frying it and I don't use any parmesan cheese in the bread crumbs. I'm also using Panko instead of traditional bread crumbs. I also don't re-bake in the oven with the sauce. I want to keep the eggplant as crispy as possible.

For the Sauce:
3 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1 (16-ounce) can crushed tomatoes
1 teaspoon brown sugar
Kosher salt and freshly ground black pepper
4 fresh basil leaves, chopped
1 teaspoon oregano
Splash of red wine (optional)

Make It:
Coat a saucepan with 2 tablespoons of the oil and warm over medium-low heat. Add the garlic and cook, stirring, until soft. Add the crushed tomatoes, oregano  and sugar; season with salt and pepper. Turn the heat up slightly to medium and simmer the sauce for 10 minutes, stirring occasionally. Stir in the basil, wine, and the remaining olive oil. Let simmer while you make the eggplant.

For the Eggplant:
1 eggplant
1 egg white
1 1/2 tablespoons water
1/2 cup Panko
pinch salt
1/2 teaspoon freshly ground pepper
3 oz fresh mozzarella cheese

Make It:
Preheat oven to 400°F. Coat two baking sheets and an 8-by-11 1/2-inch baking dish with nonstick cooking spray. Cut eggplants crosswise into 1/4-inch-thick slices. Whisk egg whites and water in a shallow dish until frothy. Combine Panko, salt and pepper in another shallow dish. Dip the eggplant slices into the egg-white mixture, then coat with the Panko mixture. (Discard any leftover breadcrumbs and egg white.) Arrange the eggplant slices in a single layer on the prepared baking sheets. Bake for 15 minutes, turn the eggplant slices over, and bake until crisp and golden, about 15 minutes longer. When almost done, top each piece of eggplant with a teeny slice of mozzarella. Turn oven up to broil and let the cheese melt and turn bubbly and golden (about 2 minutes).

Arrange the eggplant slices so that they stack on top of each other. Spoon about 1/2 c sauce over the eggplant pieces (or as much as you desire). You can also serve spaghetti pasta on the side and more sauce over the pasta.

Today's healthy tip is.....SLEEP!
Seriously. Google sleep and weight loss. Lack of sleep increases the stimulus to consume more food and increases appetite-regulating hormones. If you’re what researchers call a short sleeper (measured by how long you sleep each night—5.5 to 6 hours or less qualifies you), you’ll have trouble losing weight, no doubt about it. In a 7-year study of 7,022 middle-aged people, Finnish researchers found that women who reported sleep problems were more likely to experience a major weight gain (defined as 11 pounds or more). (Source or...Google it and see for yourself).

Roasted Artichokes

I touchdown in Iceland in exactly 12 days. I haven't had a vacation (a real one) since the last time we were in Iceland two years ago, so I am really looking forward to this one. They say that when you're on vacation you gain weight. Depending on what you're doing, of course. For example, the average person on a cruise ship gains a pound a day. To prepare for this vacation, I'm going to do 12 days of Healthy. It's like the 12 days of Christmas, but with diet and workout tips instead of milking maids and golden rings.

I have never made an artichoke before, but they are very good for you. They are high in antioxidants, in fact they contain more antioxidants than most vegetables. They are good for the liver and have even been found to regenerate liver tissue. Artichokes help the digestive system. They are a natural diuretic, they aid digestion, improve gallbladder function and, as mentioned above, they are of great benefit to the liver. Wait - there's more! Ingredients in artichoke leaves have been shown to reduce cholesterol. They raise good cholesterol (HDL) and lower bad cholesterol (LDL). These bad boys are also high in fiber! One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes.

Let's get started...

Ingredients:
4 whole large artichokes
2 lemons, halved
4 cloves garlic, peeled, left whole
4 tbsp olive oil
1 tsp salt

Preparation for Roasting:
If the artichokes have little thorns on the end of the leaves, take a kitchen scissors and cut of the thorned tips of all of the leaves. This step is mostly for aesthetics as the thorns soften with cooking and pose no threat to the person eating the artichoke.

Using a serrated knife, cut the artichoke off 1-inch of the top. Quickly rub each artichoke with a cut lemon so they don't discolor. Pull off any smaller leaves towards the base and on the stem.


The stem can be done two ways. You can cut the excess stem, leaving up to an inch on the artichoke. The stems tend to be more bitter than the rest of the artichoke, but some people like to eat them. Alternatively you can cut off the stems and peel the outside layers which is more fibrous and bitter and cook the stems along with the artichokes. For my dinner, I am going to completely cut off the stem of the artichoke where it meets the base. Rinse the artichokes in running cold water.


Tear off 4 large square pieces of heavy-duty foil. Rub a few drops of olive oil on the foil and place an artichoke stem side down. Stick a clove of garlic into the center and push down an inch or so. Sprinkle over 1/4 tsp of salt. Drizzle 1 tbsp olive oil over the top. Finish by squeezing the half lemon over the top. The lemon juice will "wash" the salt and olive down in between the leaves. Gather up the corners of the foil and press together on top to tightly seal the artichoke (like a chocolate kiss). You can wrap in a second piece of foil if you don't think you have a tight enough seal.

Repeat with the other artichokes. Place in a roasting pan and bake at 425 degrees F. for 1 hour and 30 minutes. Let rest for 20 minutes before unwrapping and serving. Can be eaten hot, warm, or chilled.

Make it another way:
Follow instructions above all the way to the part where you rinse them in cold water. In a large pot, put a couple inches of water, a clove of garlic, a slice of lemon, and a bay leaf (this adds wonderful flavor to the artichokes). Insert a steaming basket. Add the artichokes. Cover. Bring to a boil and reduce heat to simmer. Cook for 25 to 45 minutes or until the outer leaves can easily be pulled off. Note: artichokes can also be cooked in a pressure cooker (about 15-20 minutes cooking time). Cooking time depends on how large the artichoke is, the larger, the longer it takes to cook.

How to Eat an Artichoke:
Artichokes may be eaten cold or hot, but I think they are much better hot. They are served plain or with a dip, either melted butter or mayonaise. I did plain and I gave my sous chef fat-free mayo with a little bit of balsamic vinegar mixed in.

First, pull off outer petals, one at a time. Dip white fleshy end in melted butter or sauce. Tightly grip the other end of the petal. Place in mouth, dip side down, and pull through teeth to remove soft, pulpy, delicious portion of the petal. Discard remaining petal. Continue until all of the petals are removed.

With a knife or spoon, scrape out and discard the inedible fuzzy part (called the "choke") covering the artichoke heart. The remaining bottom of the artichoke is the heart. Cut into pieces and dip into sauce to eat.

Today's workout tip is.... HILLS!
If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill. I find that there are some really challenging hill courses on the elliptical and bikes in the gym. Scroll through and find the ones that best challenge you. You'll notice you feel the burn in your legs more AND you burn more calories. Yeah, buddy!

Caprese Salad with Chicken

I love a cold salad with warm chicken. So yummy. This salad is freaking delicious already. I made mine different by using the smaller tomatoes, but they work perfect for a salad. The chicken makes it a meal, momma! These flavors are classic - the fresh basil with the salty mozzarella and the sweet tomato play well with the tangy balsamic vinegar. I could eat this all day, every day.


Ingredients
2 chicken breast, cubed
1 container grape tomatoes, halved (I chose the yellow ones)
8 oz. Formaggio Fresh All Natural Mozzarella (the fresher, the better!)
1 Tbsp. balsamic vinegar (aged if you have it)
8 - 10 large fresh basil leaves
1 tbsp garlic powder
Sea salt to taste
Freshly cracked or ground or coarse black pepper

Directions
Spray frying pan with cooking spray and turn heat to medium. Add cubes of chicken, salt, pepper and garlic powder. Cook till golden brown (about 20 minutes). Toss together the tomatoes, mozzarella, and balsamic vinegar. Slice the basil into rough pieces and toss into the salad. Season to taste with sea salt and freshly ground black pepper. Serve immediately or refrigerated to serve a little bit later too. Serve with fresh Italian bread, if desired.

Jicama Salad

Weekend brunches always call for a salad dinner. I tried to eat healthy today, but we went to Queens Comfort in Astoria (a place known for their mac and cheese and chicken 'n waffles). Needless to say, my corn flake crusted chicken sandwich was fried. Even without a bun, I felt guilty eating it. Tonight - grilled chicken and a refreshing jicama salad on the side. Can't beat that. I love the heat that creeps up with this dish, yet it's super crisp and refreshing. Hmm...I think I want summer time.

Ingredients

1 large jicama (about 1 1/2 pounds), peeled, then julienned or cubed (easiest to work with if you cut the jicama in half first)
1/2 green bell pepper, finely diced
1/2 cup chopped red onion
1/2 a large cucumber, seeded, chopped
1 navel orange, peel cut away, sliced crosswise, then each round quartered
1/2 cup chopped fresh cilantro
1/3 cup lime juice
Pinch of cayenne
Pinch of paprika
Salt

Optional
1/2 avocado chopped
2 Tbsp olive oil

Make it

Toss together the jicama, bell peppers, red onion, cucumber, orange, and cilantro in a large serving bowl. Pour lime juice over all. Sprinkle with a pinch of cayenne and paprika. Season generously with salt. Let sit a half an hour before serving.

Healthy Potato Leek Soup

Had some leeks in the fridge and was wondering how to prep them. A friend of mine made potato and leek soup and posted about it on Facebook and it inspired me to do the same. This is hands down stupid easy to make. Very filling too. You can begin a meal with it or add a sammy with this.

INGREDIENTS
1 teaspoon EVOO
3 leeks, trimmed, cleaned and thinly sliced (3 cups) - use mostly white parts and some of the green
2 cloves garlic, minced
1 1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
6 cups reduced-sodium chicken broth
1 1/4 pounds all-purpose potatoes, (about 3 medium), peeled and cut into small chunks
1/2 cup reduced-fat sour cream
Salt and freshly ground pepper, to taste

PREPARATION
Heat oil in a large heavy saucepan or stockpot over low heat. Add leeks, and onion and cook, stirring, until softened, about 5 minutes. Add garlic and thyme; cook for 2 minutes more. Pour in broth and add potatoes. Increase heat to medium and cook about 20 minutes until potatoes are soft. Remove from heat and add to blender. Puree. Stir in sour cream, salt and pepper. Return to low heat and heat until hot, but not boiling. Serve hot or chilled.

NUTRITION
Per serving: 162 calories; 4 g fat ( 2 g sat , 1 g mono ); 13 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 206 mg sodium; 507 mg potassium.