Thursday, March 23, 2017

My Tangy, Zippy Chicken Dinner

Dinner last night was sooooo good. And, so easy. I thought you might like to try it yourself. 

                                    First of all I made my Lime Oregano Chicken (recipe for 1)

1 piece boneless chicken breast (skinless)                           
2  1/2 tsp. lime juice (you could use lemon)
1  1/2 tsp. olive oil                                                                1/4 garlic clove, minced
1/4 tsp. oregano                                                                     salt and pepper
and if you like a little spice.... a small sprinkle of red pepper flakes

Stir the ingredients together. Pour over chicken and let it marinate for half an hour or longer if you like.  Place in oven and bake for 25 min. in a 375 degree oven or until tender.

While the chicken was cooking I cooked enough quinoa for just one serving. 
Closer to time chicken was done, I popped a 'steam in bag'  Southwestern blend of veggies (corn, black beans, peppers and onions) into the microwave. Done in 3 1/2 minutes.

I plated my food, sliced 1/2 avocado and place it on the side of my food. Added a few green olives ... for a bit of zip.... and drizzled the entire dinner with lime juice. 

                                                                    Oh My.... 

            11 grams of fat total, only 1 gram of saturated fat! - 467 calories -  1 gram of sugar

                    Talk about eating healthy.  I just gave myself a pat on the back, you all.  

Sunday, March 19, 2017

An Apple A Day

                       Did you know that the thing most lacking in our diet is fruits? 

Yes, I know. The old adage "An apple a day keeps the doctor away" is an old wives tale. NOT 

Here are ten fruit tips that will help you maintain a healthy lifestyle and you live longer.

1. Instead of drinking fruit juice, eat the fruit itself instead. 

2. You need 3 (three) servings of fruit daily. 1 piece of fruit or 1 cup of cut-up fruit or 1/4 cup dried fruit. 

3. Tart cherries are so anti-inflamatory they can be used to treat gout.

4. If you can't get fresh fruit use frozen instead. 

5. Berries are the healthiest fruit. Blackberries are at the top of the list.

6. In a study done on 100,000 people those who ate berries regularly appeared less likely to die of cardiovascular disease. Daily you should get 1 serving of 1/2 cup fresh or frozen or 1/4 cup dried.

7. Eating a dozen dried apple rings per day may drop your LDL as much as 16% in 3 months time.

8. Eating 2 kiwis an hour before bedtime appears to improve your sleep and make it easier to fall asleep.

9. Get fruits by adding them to your smoothies.

10. The darker the color a fruit is, the more anti-oxidants they have and the more healthier they are. 

So, stock up on fruit and eat some every day. 

Wednesday, March 8, 2017

Chicken/Hominy Stir-fry.

Oh my goodness, folks. I did another stir-fry the other night and it definately will be made over and over again in my kitchen. You really should try it.

I found it in the Eating Well magazine, the Jan-Feb. issue. I was fascinated by the fact that it used hominy. I remember eating hominy back a kazillion years ago but I really hadn't given it a thought in recent years. The Mexican's use it in their soup posole. 

Okay, count me a fan. 

                                Chicken with Bell Pepper and Hominy Stir-Fry

            1 1/2 pounds boneless chicken breast, cut into 1 inch pieces
                        2 tsp. canola oil            
                        3 tsp. ground cumin, divided
                        1/2 tsp. salt, divided     
                        1/2 cup finely chopped fresh cilantro
                        2 med. red bell peppers, chopped      
                        2 cups sliced carrots   
                        1 1/2 cups chopped red onion            
                        3 T. water
                        2 cups rinsed hominy                         
                        2 cloves garlic, minced
                        1  4 oz. can diced green chiles           
                        2 T. lime juice
                        1 firm ripe avocado, diced

Heat oil in large skillet over med-high heat. Add chicken and sprinkle with 1 tsp. cumin and 1/4 tsp. salt. Cook, stirring occasionally, until chicken is just cooked through, 5-7 min.
Transfer to a bowl and toss with cilantro. Cover to keep warm.

Add bell peppers, carrots, onion, water and the remaining 1/4 tsp. salt to the pan. Cook, stirring often, until the vegetables are crisp-tender. Stir in hominy, garlic and the remaining 2 tsp. cumin. Cook, stirring for 1 minute. Stir in green chiles and lime juice and cook for 1 minute more.

Serve the chicken over the hominy mixture. Top with avocado.
             Serves 4.

             Calories: 415
             Fat: 15 gram (saturated 0)
             Cholesterol: 103 MG            
             Carbs: 34 G
             Protein: 37 G
             Fiber: 10 G

Tip: I don't use enough of some of the ingredients so I substituted the following: I didn't use quite as much onion (that's just my taste) - I used dried cilantro instead of fresh and I used minced garlic from a jar instead of fresh. Yummy.