Category Archives: Recipes

Pressure Cooker Mexican Chicken

I love celebrating holidays with food whenever possible. Cinco de Mayo is a great holiday for food. Who doesn’t love a big spread of Mexican food, however authentic? (If you don’t, I hope we can still be friends.)

Today’s recipe is very versatile. You can make tacos, enchiladas, salad, nachos, and rice bowls. The world is your oyster with this one. And it uses lots of canned ingredients you may have hanging around. I also could find all of these ingredients at my local Walmart this week, so if you don’t have them, they shouldn’t be hard to find. Have a bueno Cinco de Mayo next week!

(Sorry for no picture. We ate it before I got a picture.)

Pressure Cooker Mexican Chicken (Serves at least 6)

1 can no salt added black beans, drained and rinsed
1 can diced green chiles
1 can corn, rinsed and drained
4 boneless, skinless chicken breasts
3 T taco seasoning
1 can no salt added dieced tomatoes (not drained )
4 ounces low fat cream cheese

1. Place all ingredients except cream cheese in pressure cooker. Close lid.
2. Cook on high pressure for 20 minutes. Use natural pressure release for 10 minutes. Then release any remaining pressure and remove lid.
3. Shred chicken (can do this in pot or remove it).
4. Return pressure cooker to moderate heat (saute function if instant pot). Stir in cream cheese and shredded chicken.

Nutritional Information (Amount per serving):

Calories: 336
Protein: 46 g
Fat: 9 g
Saturated Fat: 3 g
Cholesterol: 142 g
Carbohydrates: 17 g
Fiber: 5 g
Sodium: 295 mg

Recipe notes: I didn’t include tortillas or anything else as the way you serve this is up to you. You can start with frozen chicken as well. I add about 5 minutes to the cook time when the chicken is frozen. I’ve kept everything else the same but cut the amount of chicken in half as well if you are rationing meat. Worked very well, but would say it definitely only served 4 as tacos that way.

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Quick Eggs Benedict (or Florentine)

Friends, the world has completely changed since my last post. I’ve been trying to navigate this new temporary normal with my family as I know you are with yours. My daughter has been using my laptop most days for school. We just got a loaner from the school for her, so I might be able to get on here more frequently. But the craziness in this world is hard right now. The most stressful part of my week is menu planning and grocery shopping. It’s tough. I almost hesitate to share recipes right now since I know finding ingredients can be hard. I will do my best to provide timely content as much as possible right now. If you have any questions or issues I can help with, please reach out to me. I’d love to help if I can!

With all this time at home and everything topsy turvy, it is important to find things to celebrate. Small victories, random holidays, you name it. This Thursday is Eggs Benedict Day. Random? Sure. But why not? For once we have time to do these things.

Today’s recipe is a pseudo benedict. It should technically be called florentine since I included spinach. And it uses a make shift hollandaise sauce because 1) it is faster and 2) I don’t actually love traditional hollandaise. Hope this makes your week a little brighter!

Quick Eggs Benedict (Serves 1)

Quick Eggs Benedict

1 whole wheat English muffin or 1 slice of whole wheat bread
1-2 eggs
1 tablespoon skim milk
1 cup spinach
1 oz slice of ham
½ tomato, sliced
¼ cup shredded cheese or 1 slice of cheese
1 tbsp light mayo
½ teaspoon dijon mustard
dash lemon juice

1. Toast muffin or bread.
2. In a small skiller over medium heat, heat ham. Cut in half and place half on each half of muffin. Top with cheese.
3. In same skillet, saute spinach until wilted. Place on top of cheese. Place tomato slices on top of spinach.
4. Whisk together egg and milk. In same skillet, scramble egg until set. Place on top of spinach.
5. In a small bowl whisk together mayo, mustard, and just enough lemon juice to make it almost thin enough to pour. Drizzle sauce over eggs.

Recipe notes: The recipe has instructions for scrambling the egg. This is easier for splitting 1 egg over 2 halves of an English muffin. However, as pictured, you could also go for a more traditional poached egg. Alton Brown explains this process well here.

Nutritional information:

Calories: 396
Protein: 23 g
Fat: 20 g
Saturated fat: 8 g
Cholesterol: 221 mg
Carbohydrates: 34 g
Fiber: 6 g
Sodium: 804 mg

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Cast Iron Skillet Beef Pot Pie

Pi Day is this coming Saturday. I love making some sweet pies for us to eat on that day. But it is fun to spread the pie love throughout the day. Try a quiche for breakfast or brunch. Pizza “pie” for lunch or dinner. Or a pot pie. Make it a party – even with just your family. Small changes can help with the quarantine time most of us have looming over us right now.

This pot pie is very simple to throw together. It all cooks in one pan. Super simple and hearty. Fill yourself up with some yummy veggies before sampling some sweet pie this Saturday! Enjoy!

Cast Iron Skillet Beef Pot Pie (Serves 4-6)

Cast Iron Skillet Beef Pot Pie

Pie Crust:

10 tablespoons unsalted butter, chilled, cut into cubes
1 ¼ cups white whole wheat flour
1 tablespoon sugar
½ teaspoons salt
¼ cup cold water (or more)

Filling:

1 lb beef stew meat
1 tablespoon canola oil
8 ounces sliced mushrooms
2 carrots, peeled and chopped
2 ribs celery, chopped
1 onion, chopped
2 tablespoons tomato paste
1 sweet potato, peeled and cubed
4 cloves garlic, minced
3 tablespoons flour
2 ¼ cups low sodium beef broth
1 tablespoon Worcestershire sauce
1 cup frozen peas
¼ teaspoon dried thyme

1. Preheat oven to 400 degrees F. Make crust: cut butter into flour, sugar, and salt to form small crumbs. Gently stir in water to form crust. Roll to fit size of skillet. Set aside.

2. Heat oil in large cast iron skillet over medium to medium-high heat. Add beef and mushrooms, cooking for 5-7 minutes until lightly browned. Add carrots, celery, and onion. Cook for 5 more minutes, or until vegetables begin to soften.

3. Add tomato paste, garlic, and sweet potato. Cook for about a minute, stirring. Stir in flour and cook for 1 more minute.

4. Stir in ½ cup of broth. Stir until almost evaporated. Add remaining broth and Worcestershire sauce, scraping the bottom of the pan and stirring to remove lumps. Stir in peas and thyme.

5. Cover skillet with pie dough. Cut a couple slits in the top of the crust. Bake for about 30 minutes, until crust is browned and filling is bubbling. If crust is browning too quickly, cover it with foil. Let cool for 5-10 minutes before serving.

Adapted from America’s Test Kitchen

Nutritional Information:

Calories: 467
Protein: 24 g
Fat: 26 g
Saturated fat: 14 g
Cholesterol: 99 mg
Carbohydrates: 38 g
Fiber: 6 g
Sodium: 481 mg

Recipe notes: You could mix up the veggies if you have some you prefer. You could leave out the mushrooms and do more beef. Or skip the beef and do all mushrooms. I liked the half and half since I have some non mushroom eaters at my house. You could also use your favorite pie crust recipe. This was just an idea for a whole wheat one to try.

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Happy National Nutrition Month

It’s finally March which means it is National Nutrition Month. Double hooray because it also means we are closer to spring. The theme for National Nutrition Month this year is Eat Right Bite by Bite.

Logo_NNM20_FINAL

That’s easy to say, but is it easy to practice? It takes a little thought and planning, but it can be pretty easy. Healthy food also doesn’t have to be time consuming. I am a big fan of Gretchen Rubin’s books and podcast. She suggests that you time activities, especially if it is something you don’t like to do. Then you know exactly how long it takes. I like to apply this practice to making a healthful breakfast or lunch. It can seem really overwhelming and like it would take too much time. But when I stop and actually do it, it only takes a few minutes.

Today’s example is a spin on avocado toast. I’m calling it omelet avocado toast as it has some of my favorite omelet ingredients. To really speed this up, you can cook up lots of veggies one day and store them in the fridge for subsequent mornings. Then you just need to heat them up with your eggs. The more variety of colors of vegetables the better! You can cook your eggs however you’d like. I’m on a poached egg kick, but this is great with scrambled or fried eggs as well. Enjoy!

Omelet Avocado Toast (Serves 1)

Omelet Avocado Toast

1 slice whole wheat bread, toasted
½ avocado, mashed
¼ green bell pepper, diced
¼ cup sliced mushrooms
½ tomato, sliced
2 tablespoons chopped zucchini
1 egg

1. Heat a small pan over medium heat. Spray with cooking spray. Lightly cook pepper, mushrooms, zucchini, and tomato until desired softness (usually about 5-7 minutes).

2. Cook eggs as desired.

3. Top toast with avocado, vegetables, and egg.

Nutritional Information:

Calories: 325
Protein: 13 g
Fat: 21 g
Saturated Fat: 4 g
Cholesterol: 186 mg
Carbohydrates: 25 g
Fiber: 10 g
Sodium: 223 mg

Recipe notes: As I mentioned above, you could easily make a large batch of veggies one day. Then heat them up with eggs to make toast, an actual omelet, scramble, or whatever variation you like to keep it interesting. Mix up the veggies to what you like.

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African Hominy and Beans

February is Black History Month. I think we are all aware of traditional Southern United States dishes that get mentioned this month. But it is interesting to look further into the roots of those dishes and the origins of African Americans. Most of us haven’t been to Africa or an African themed restaurant, with the possible exception of Moroccan food. It’s great to change things up and learn about new foods.

This hominy and beans dish is very easy to put together, uses common ingredients, and tastes great. My kids are big beans fans, so they downed this. If you are worried about a spice level, you could halve the curry powder. Depends on if you have a sweet or spicy curry. Enjoy!

African Hominy and Beans (serves 6)

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2 tablespoons olive oil
1 medium yellow onion, diced (about 1 cup)
3 cloves garlic, minced
2 tablespoons tomato paste
1 tablespoon dried oregano
2 teaspoons curry powder
½ teaspoon ground black pepper
1 can white or yellow hominy, drained and rinsed well
1 can pinto beans, drained and rinsed well
1 cup low sodium vegetable or chicken stock

1. Heat olive oil in a large saucepan over medium heat. Add onion and sauté 4 to 5 minutes until soft.

2. Stir in garlic and sauté 30 to 60 seconds until fragrant.

3. Add tomato paste, oregano, curry powder, salt, pepper and red pepper flakes and stir to combine. Stir in hominy, pinto beans and vegetable stock and bring to a boil.

4. Reduce heat and simmer for 10 to 15 minutes, stirring frequently, until liquid is mostly absorbed.

Nutrition Information:

Calories: 136
Protein: 5 g
Fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 18 g
Fiber: 4 g
Sodium: 181 mg

Recipe notes: This is great served over rice.

Source: Slightly adapted from Food and Nutrition Magazine

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Apricot Pecan Bites

Since February is snack food month, I thought it would be fun to share some of our favorite snacks. My kids love little bite sized snacks. Even better if they are sweet. But I don’t want them eating a ton of extra sugar. I do want snacks to have protein and fiber.

Enter these little apricot pecan bites. Sweetened almost entirely from fruit (there’s a little added sugar in the nut butter), these are sweet enough for my kids. They also fill you up quickly. We found this recipe at our local children’s museum. So, while kids need a bit of supervision with a food processor blade, this is definitely a snack they can help you make. Enjoy!

Apricot Pecan Bites (Makes about 24 bites)

Apricot Pecan Bites

1 cup dried apricots
2 cups chopped pecans
1 cup shredded coconut (preferably unsweetened)
½ cup dates
½ cup dried cherries
juice of 1 orange
6 tablespoons almond butter

1. Place all of the ingredients except half of the cocunut into a food processor. Blend until smooth.
2. Carefully scoop out about tablespoon size portions and roll into a ball. If it is too sticky, try sticking it in the fridge for 30 minutes to firm up first.
3. Roll balls in remaining coconut. Store in refrigerator.

Nutrition Information (amount per bite)

Calories: 141
Protein: 2 g
Fat: 10 g
Saturated fat: 2 g
Cholesterol: 0 g
Carbohydrates: 13 g
Fiber: 2 g
Sodium: 20 mg

Source: our local children’s museum

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Apple Almond Butter French Toast

Tomorrow is Valentine’s Day, a day full of romance. Valentine’s Day food is generally fairly decadent – chocolate, candlelit steak dinners, cheesy pastas, etc. But you can always show someone you love them with a healthier option. Homemade breakfast feels fancy for a weekday, especially breakfast in bed.

This apple almond butter French toast is quick to put together but looks and tastes fancy. I love making sandwich French toasts with different flavors. The tart apple and creamy nut butter work really well together. Make it for someone you love soon, if not for Valentine’s Day!

Apple Almond Butter French Toast (Serves 2)

Apple Almond Butter French Toast

4 slices whole wheat bread
4 tablespoons almond butter
1 apple, sliced thin
1 egg
½ teaspoon cinnamon
¼ cup skim milk
¼ cup syrup

1. Heat a nonstick griddle over medium-high heat, about 350 degrees F.
2. Spread almond butter evenly over slices of bread. Place 1/2 apple slices on two slices of the bread. Top with other slices to make sandwiches.
3. Whisk egg, cinnamon, and milk together in a shallow bowl or dish. Carefully dip sandwiches in egg mixture.
4. Spray griddle with cooking spray. Place sandwiches on griddle. Cook on each side until lightly browned and egg is cooked, about 2-3 minutes per side.
5. Serve warm with syrup.

Nutrition Information:

Calories: 562
Protein: 19 g
Fat: 23 g
Saturated fat: 3 g
Cholesterol: 94 mg
Carbohydrates: 76 g
Fiber: 10 g
Sodium: 418 mg

Recipe notes: I prefer almond butter to peanut butter in general. I especially like it here because of it’s cinnamony taste. Peanut butter also works if that is your preference or what you have available. I like a tart apple here, like a Granny Smith. The tartness works well with the sweetness of the syrup and nut butter. You also don’t need a ton of syrup for this – the nut butter really combines everything well on it’s own. If you can’t fit all of the apple slices in the sandwich, just serve it on the side.

Source: original recipe

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