Parmesan-Peppercorn Crusted Chicken
Simple and delicious, this was a favorite pre-op recipe that works extremely well post-op as well. It makes a great entree for entertaining, and paired with a simple salad or steamed vegetable makes for a healthy meal. Coating the chicken with 2% fat yogurt rather than fat free yogurt ensures that the chicken does not dry out, but also key to tender juicy chicken is watching it carefully in the oven. You want the chicken to be cooked through, but not cooked so long that it becomes tough and dry. If you need to lower the fat and/or calories you can use fat free yogurt, but be extra careful when cooking. Reduced fat Parmesan cheese can be used, and so can other cheeses, like Romano or Asiago.
1 pound skinless, boneless chicken breasts, pounded thin and even (440 calories, 92 grams protein)
2 tablespoons plain Greek yogurt (we tested with 2% fat Fage plain Greek yogurt) (42.5 calories, 5.75 grams protein)
1 ounce (about 1/2 cup) grated Parmesan cheese (111 calories, 10 grams protein)
Coarsely ground black peppercorns
Preheat the oven to 500 degrees and spray a broiler pan with cooking spray or brush with oil. Spread the yogurt evenly over the chicken breasts and sprinkle with the Parmesan and pepper. Bake for 5 minutes, and the turn the broiler on low. Broil until the chicken is completely cooked through and cheese is golden brown, about 5 minutes.
Makes 6 servings.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
593.5 calories and 107.75 grams protein total.
99 calories and 18 grams protein per serving.
Wednesday, July 18, 2012
Sunday, June 24, 2012
Why are the posts so weird?
Excuse the housekeeping and random order of things! I have a ton of drafts that I am going through and editing and updating - testing and formatting recipes, double checking links, trying to find typos (not too successfully I fear...), and trying to clear up the mess I made while I was waffling about what I wanted to do with this blog. All of the placeholders, drafts, notes, thoughts, and unfinished blogs have been "de-published" while I go through everything, but it will take a while, so bear with me! (I didn't realize I was actually having any visitors yet and my "house" is a total mess! Check back soon for more recipes, food info, news, articles, and other bits and pieces.
Tuesday, June 12, 2012
Strawberry-Banana Smoothie
Strawberry-Banana Smoothie
It is funny how certain cravings just strike you out of the blue. Strawberries and bananas have never been a favorite flavor of mine. It might not even make the top 25 flavors I like, but for some reason it sounded really good today. Luckily, it tasted really good as well! I always have frozen bananas (because they get too ripe before we eat them) and strawberries (from when they are in season and super-cheap) on hand, but if you only have fresh you can just toss in some ice cubes to make the smoothie thicker. I added one scoop of protein powder, but you can add more if desired. As is usual, this made much more than I had anticipated, but you can easily halve it. I froze the remaining and just microwaved it on low for 30 seconds for a super-frosty smoothie that was even better than the one I drank fresh out of the blender. I used soy milk, but you can use whatever milk you prefer.
½ medium frozen banana (50 calories, .75 grams protein)
1 cup frozen sliced strawberries (77 calories, 1 gram protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 3 grams protein)
1 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20 grams protein)
1/2 teaspoon pure vanilla extract
Makes 2 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
382 calories and 44.25 grams protein total.
191 calories and 22.13 grams protein per serving.
It is funny how certain cravings just strike you out of the blue. Strawberries and bananas have never been a favorite flavor of mine. It might not even make the top 25 flavors I like, but for some reason it sounded really good today. Luckily, it tasted really good as well! I always have frozen bananas (because they get too ripe before we eat them) and strawberries (from when they are in season and super-cheap) on hand, but if you only have fresh you can just toss in some ice cubes to make the smoothie thicker. I added one scoop of protein powder, but you can add more if desired. As is usual, this made much more than I had anticipated, but you can easily halve it. I froze the remaining and just microwaved it on low for 30 seconds for a super-frosty smoothie that was even better than the one I drank fresh out of the blender. I used soy milk, but you can use whatever milk you prefer.
½ medium frozen banana (50 calories, .75 grams protein)
1 cup frozen sliced strawberries (77 calories, 1 gram protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 3 grams protein)
1 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (100 calories, 20 grams protein)
1/2 teaspoon pure vanilla extract
Makes 2 servings.
Preparation Time: 5 minutes
Total Time: 5 minutes
382 calories and 44.25 grams protein total.
191 calories and 22.13 grams protein per serving.
Tuesday, June 5, 2012
Fresh Lime-Vanilla Yogurt Smoothie
Fresh Lime-Vanilla Yogurt Smoothie
Cool and refreshing, this is the perfect summer smoothie! I have made it three times over the last few days since it is insanely hot here and I just could not face my normal hot protein drink for breakfast. I did use fresh limes to make these, but you can probably use bottled lime juice – but the fresh juice and zest will make for a better smoothie. I plan on making these at least somewhat frequently so I made ice cubes from the juice and zest so I can make this even faster by just popping two of them into the blender and reducing the amount of normal ice cubes. You can also use a higher fat yogurt and your favorite milk if you prefer – and can also add more protein powder or omit it entirely.
4-5 ice cubes
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 2 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
2 teaspoons pure vanilla extract
Juice and freshly grated zest of ½ lime (10 calories)
Dash salt
Add the ice cubes to a blender or food processor and whirl until the ice cubes are crushed. Add the rest of the ingredients and blend until the mixture is thick and smooth. Pour into a glass and serve chilled.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
215 calories, 33.25 grams protein
Cool and refreshing, this is the perfect summer smoothie! I have made it three times over the last few days since it is insanely hot here and I just could not face my normal hot protein drink for breakfast. I did use fresh limes to make these, but you can probably use bottled lime juice – but the fresh juice and zest will make for a better smoothie. I plan on making these at least somewhat frequently so I made ice cubes from the juice and zest so I can make this even faster by just popping two of them into the blender and reducing the amount of normal ice cubes. You can also use a higher fat yogurt and your favorite milk if you prefer – and can also add more protein powder or omit it entirely.
4-5 ice cubes
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 cup regular or low fat milk or soy milk (for testing I used low fat soy milk) (35 calories, 2 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
2 teaspoons pure vanilla extract
Juice and freshly grated zest of ½ lime (10 calories)
Dash salt
Add the ice cubes to a blender or food processor and whirl until the ice cubes are crushed. Add the rest of the ingredients and blend until the mixture is thick and smooth. Pour into a glass and serve chilled.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
215 calories, 33.25 grams protein
Monday, June 4, 2012
Herb Baked Tomatoes
Herb Baked Tomatoes
When tomatoes are fresh and in season there is nothing better to enjoy – and this is a perfect way to highlight their flavor. Roasting them really brings out their flavor, and it is also a good way to make even uninspiring winter tomatoes taste great! You can add more fresh herbs to this dish, but do so after roasting or else they will burn. I use an olive oil spray which reduces the amount of oil you need to use to coat the tomatoes, but brushing or drizzling the oil on works just fine – just watch the amount you use. I like serving these tomatoes piping hot with fresh Mozzarella cheese and a simple spinach or Mesclun salad to balance out the meal - but they are also good if you want to make them in advance and enjoy them at room temperature. I try to keep side dishes in the 50-calorie range (or even lower), and this one fits the bill well. Usually I will choose a pretty small tomato for myself and be even lighter with the olive oil for “my” tomato and give my family or guests the larger, more calorific ones.
6 medium ripe tomatoes (156 calories, 6 grams protein)
Coarse sea salt
Freshly ground black pepper
1 tablespoon herbes de Provence or favorite herb mixture
1 tablespoons olive oil (119 calories)
Preheat the oven to 400 degrees and lightly grease a baking dish. Cut the tops off of each tomato, making sure to remove the entire stem. Place the tomatoes in the prepared dish and sprinkle liberally with salt, pepper, herbs, and the olive oil. Bake for 15-20 minutes, or until the tomatoes are soft, but still hold their shape. Serve hot.
Makes 6 servings.
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
312 calories and 6 grams protein total.
52 calories and 1 gram protein per serving.
When tomatoes are fresh and in season there is nothing better to enjoy – and this is a perfect way to highlight their flavor. Roasting them really brings out their flavor, and it is also a good way to make even uninspiring winter tomatoes taste great! You can add more fresh herbs to this dish, but do so after roasting or else they will burn. I use an olive oil spray which reduces the amount of oil you need to use to coat the tomatoes, but brushing or drizzling the oil on works just fine – just watch the amount you use. I like serving these tomatoes piping hot with fresh Mozzarella cheese and a simple spinach or Mesclun salad to balance out the meal - but they are also good if you want to make them in advance and enjoy them at room temperature. I try to keep side dishes in the 50-calorie range (or even lower), and this one fits the bill well. Usually I will choose a pretty small tomato for myself and be even lighter with the olive oil for “my” tomato and give my family or guests the larger, more calorific ones.
6 medium ripe tomatoes (156 calories, 6 grams protein)
Coarse sea salt
Freshly ground black pepper
1 tablespoon herbes de Provence or favorite herb mixture
1 tablespoons olive oil (119 calories)
Preheat the oven to 400 degrees and lightly grease a baking dish. Cut the tops off of each tomato, making sure to remove the entire stem. Place the tomatoes in the prepared dish and sprinkle liberally with salt, pepper, herbs, and the olive oil. Bake for 15-20 minutes, or until the tomatoes are soft, but still hold their shape. Serve hot.
Makes 6 servings.
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
312 calories and 6 grams protein total.
52 calories and 1 gram protein per serving.
Wednesday, November 23, 2011
Strawberry-Watermelon Frozen Yogurt
Strawberry-Watermelon Frozen Yogurt
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
I have been on a frozen yogurt kick recently. Partly because I bought a whole ton on sale. And partly because I dropped my ice cream maker and broke the cover. Which was a major tragedy and the week it has taken to get my replacement lid has been an eternity given the 95+ degree temperatures. Since my experiments with chocolate ice cream made without my beloved ice cream maker produced an ice cream that was OK, but not fantastic, frozen yogurt seemed like a good idea. You could probably toss this in an ice cream maker, but the resulting frozen yogurt has a great texture as is - as long as you eat it soft or semi-soft. If it freezes too long it becomes very hard and can be trickier to soften than ice cream. If you want to make it in advance, consider using some higher fat yogurt for a creamier consistency. If you do not have frozen fruit you can use several ice cubes with fresh fruit. I freeze my own fruit, but if you can find frozen melon and berries (without added sugar) you can certainly use them.
1/2 cup frozen watermelon cubes (23 calories, 0.5 grams protein)
1/3 cup frozen sliced strawberries (16 calories, 0.3 grams protein)
1/2 cup fat free Greek yogurt (120 calories, 21.25 grams protein)
1/2 scoop vanilla protein powder (for testing we used Unjury Vanilla Whey Protein Powder (50 calories, 10 grams protein)
1 tablespoon sugar substitute (for testing we used liquid Splenda and liquid Stevia) Dash salt
Add the watermelon and strawberries to a blender or food processor and whirl until the fruit is pulverized. Add the rest of the ingredients and blend until the mixture is thick and smooth. Scoop into a bowl and serve immediately, or freeze for up to an hour before enjoying.
Makes 1 serving.
Preparation Time: 5 minutes
Total Time: 5 minutes
209 calories, 32 grams protein
Wednesday, November 9, 2011
Garlic-Broccoli Tofu Stir Fry
Garlic-Broccoli Tofu Stir Fry
I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.
Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)
Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.
Makes six servings.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving
I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.
Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)
Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.
Makes six servings.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving
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