Semper Paratus et Coctus
Dried fruit & nut bites! A healthy and satisfying snack mid-morning or between lunch and dinner! :)

Get the recipe here: http://www.wholeliving.com/151439/dried-fruit-and-nut-bites

Dried fruit & nut bites! A healthy and satisfying snack mid-morning or between lunch and dinner! :)

Get the recipe here: http://www.wholeliving.com/151439/dried-fruit-and-nut-bites

Oven-Fried Pork Chops, Roasted Asparagus, Romano Garlic Brown Rice & Sweet Chili Cabbage Sauté!

This is the fourth time I’ve tried to post this since I made it last night…fingers crossed that this one works :)

All recipes serve 2 (or 1, if you like leftovers the next day).

Oven-Fried Pork Chops & Roasted Asparagus (all on one baking sheet):
- 2 bone-in pork chops
- 1/2 c Italian dressing
- Pan Spray
- 1 c Seasoned Bread crumbs
- Handful of asparagus, rinsed and woody ends trimmed off
- Drizzle of EVOO, sprinkle of s & p

Marinate chops in dressing in a resealable bag at least 15 min, or at most overnight.

Preheat oven to 425 F. Line a baking sheet with foil, spray liberally with pan spray.

Lightly shake off excess dressing from chops, then dredge both sides in crumbs, coating well. Place on one side of pan and bake 15 minutes.

While pork cooks, toss asparagus in oil and salt/pepper to coat, then spread evenly along one half of baking sheet and roast alongside pork chops for an additional 10 minutes or until chops are cooked through.

Romano Garlic Brown Rice:
- 1 c dry brown rice, cooked according to package directions (should yield about 2 c)
- 1/2 c grated Romano cheese
- Sprinkle of garlic powder, s & p, parsley, and onion powder to taste

Combine all ingredients, tossing with a fork to fluff.

Sweet Chili Cabbage Sauté:
- Pan Spray
- 2 t minced/chopped garlic
- 1/4 c thinly sliced onion
- 1.5-2 c chopped cabbage
- 2 T water
- 2 T Sweet Chili Sauce (I like Mae Ploy’s version)
- Dash of red pepper flakes (optional, for a little kick)

Heat a sauté pan over medium heat. Coat with pan spray. Add garlic and onion, stirring until fragrant, about 1 min.  Add cabbage, stir and cook about 2-3 min. Add water and let steam uncovered about 2 min. Add sauce (and red pepper flakes, if using) and toss to coat, cooking about 2-3 min more or until desired tenderness (I like mine a little crunchy).

Oven-Fried Pork Chops, Roasted Asparagus, Romano Garlic Brown Rice & Sweet Chili Cabbage Sauté!

This is the fourth time I’ve tried to post this since I made it last night…fingers crossed that this one works :)

All recipes serve 2 (or 1, if you like leftovers the next day).

Oven-Fried Pork Chops & Roasted Asparagus (all on one baking sheet):
- 2 bone-in pork chops
- 1/2 c Italian dressing
- Pan Spray
- 1 c Seasoned Bread crumbs
- Handful of asparagus, rinsed and woody ends trimmed off
- Drizzle of EVOO, sprinkle of s & p

Marinate chops in dressing in a resealable bag at least 15 min, or at most overnight.

Preheat oven to 425 F. Line a baking sheet with foil, spray liberally with pan spray.

Lightly shake off excess dressing from chops, then dredge both sides in crumbs, coating well. Place on one side of pan and bake 15 minutes.

While pork cooks, toss asparagus in oil and salt/pepper to coat, then spread evenly along one half of baking sheet and roast alongside pork chops for an additional 10 minutes or until chops are cooked through.

Romano Garlic Brown Rice:
- 1 c dry brown rice, cooked according to package directions (should yield about 2 c)
- 1/2 c grated Romano cheese
- Sprinkle of garlic powder, s & p, parsley, and onion powder to taste

Combine all ingredients, tossing with a fork to fluff.

Sweet Chili Cabbage Sauté:
- Pan Spray
- 2 t minced/chopped garlic
- 1/4 c thinly sliced onion
- 1.5-2 c chopped cabbage
- 2 T water
- 2 T Sweet Chili Sauce (I like Mae Ploy’s version)
- Dash of red pepper flakes (optional, for a little kick)

Heat a sauté pan over medium heat. Coat with pan spray. Add garlic and onion, stirring until fragrant, about 1 min. Add cabbage, stir and cook about 2-3 min. Add water and let steam uncovered about 2 min. Add sauce (and red pepper flakes, if using) and toss to coat, cooking about 2-3 min more or until desired tenderness (I like mine a little crunchy).

Dinner last night: Pesto Tilapia Foil packets (with onion, red pepper and spinach) & sides of Cuban-seasoned brown rice and steamed broccoli!

See my past post for the “foil packet method”—it’s fast, easy, healthy, and keeps your fish filet tender as it absorbs the flavors and liquids of all your other ingredients/seasonings!

Enjoy!

Dinner last night: Pesto Tilapia Foil packets (with onion, red pepper and spinach) & sides of Cuban-seasoned brown rice and steamed broccoli!

See my past post for the “foil packet method”—it’s fast, easy, healthy, and keeps your fish filet tender as it absorbs the flavors and liquids of all your other ingredients/seasonings!

Enjoy!

Seared Tuna Steak & Lemon-Dijon-Dill Sauce!

Tasty, protein-packed, and oh-so-simple!  The “Best Meals/Workouts for Your Body Type” that I’ve been touting all week had Miso Salmon on the menu, but my budget had other ideas. So, I picked up some flash-frozen tuna steaks instead, and searched for a combination of my favorite flavors for fish: dill, lemon, and a hint of sinful creaminess ;)

Thanks to this post by the Cooking Club of America, I found my go-to tuna recipe that’s a cinch to prepare:

http://www.cookingclub.com/Recipes/articleType/ArticleView/articleId/6156/Pan-Seared-Tuna-with-Lemon-Dill-Sauce

2.5 minutes per side left it a bit on the medium side for me… Next time I’ll try 1.5 min on each side for a more tender, pinker tuna.  I’d also possibly add a splash of white wine to the pan sauce for that extra scrumptiousness. Enjoy!

Seared Tuna Steak & Lemon-Dijon-Dill Sauce!

Tasty, protein-packed, and oh-so-simple! The “Best Meals/Workouts for Your Body Type” that I’ve been touting all week had Miso Salmon on the menu, but my budget had other ideas. So, I picked up some flash-frozen tuna steaks instead, and searched for a combination of my favorite flavors for fish: dill, lemon, and a hint of sinful creaminess ;)

Thanks to this post by the Cooking Club of America, I found my go-to tuna recipe that’s a cinch to prepare:

http://www.cookingclub.com/Recipes/articleType/ArticleView/articleId/6156/Pan-Seared-Tuna-with-Lemon-Dill-Sauce

2.5 minutes per side left it a bit on the medium side for me… Next time I’ll try 1.5 min on each side for a more tender, pinker tuna. I’d also possibly add a splash of white wine to the pan sauce for that extra scrumptiousness. Enjoy!

Spicy Chicken & Pasta!

Everybody loves a little heat, and this one sure does deliver (without assaulting your tastebuds overly much)! A great recovery meal after a tough workout, and packed with lean protein and good-for-you carbs and nutrients, I applaud Women’s Health for providing yet another tasty dinner recipe to go along with their “Best Meals/Workouts for Your Body Type” plan.

Here is the recipe (the only changes I made were to use 3/4 of the chili powder it indicated, tossing the chicken in the spice before adding to the pan, and to cook the noodles just 2-3 min shy of al dente before cooking for another 4 minutes more in with the sauce so the pasta could soak it all up…I also added a sprinkle of salt and pepper and red pepper flakes once plated):
http://recipes.womenshealthmag.com/Recipe/spicy-chicken-and-pasta.aspx

See previous posts for a link to this great regimen of strength training, cardio, and easy to prepare meals day-by-day to help you stay on track with your fitness goals and feed your body the fuel it craves! It is tailored to your specific body type, which is pretty clever, I think.

I’ve lost a couple pounds so far and I’m only on day 3 or so—can’t beat that! Enjoy! :)

Spicy Chicken & Pasta!

Everybody loves a little heat, and this one sure does deliver (without assaulting your tastebuds overly much)! A great recovery meal after a tough workout, and packed with lean protein and good-for-you carbs and nutrients, I applaud Women’s Health for providing yet another tasty dinner recipe to go along with their “Best Meals/Workouts for Your Body Type” plan.

Here is the recipe (the only changes I made were to use 3/4 of the chili powder it indicated, tossing the chicken in the spice before adding to the pan, and to cook the noodles just 2-3 min shy of al dente before cooking for another 4 minutes more in with the sauce so the pasta could soak it all up…I also added a sprinkle of salt and pepper and red pepper flakes once plated):
http://recipes.womenshealthmag.com/Recipe/spicy-chicken-and-pasta.aspx

See previous posts for a link to this great regimen of strength training, cardio, and easy to prepare meals day-by-day to help you stay on track with your fitness goals and feed your body the fuel it craves! It is tailored to your specific body type, which is pretty clever, I think.

I’ve lost a couple pounds so far and I’m only on day 3 or so—can’t beat that! Enjoy! :)

Quick Lemon Chicken w/ Rice!

Lemon zest, fresh veggies and flavorful broth make this chicken dish so tasty, you won’t even know its good for you (not to mention, easy to make)!

Day 3 of following Women’s Health’s “Best Meals/Workouts for Your Body Type”, and going strong!

Here’s the link for this yummy low-cal dish…only change I made was to use some Mrs. Dash to season the chicken before I cooked it, used sliced carrots instead of grated, stock instead of broth, 1/4 c chopped onion (because an error in their conversions said to use wayyy too much) and instant brown rice rather than white. Enjoy!

http://recipes.womenshealthmag.com/Recipe/quick-lemon-chicken-with-rice.aspx

Here is the link to the “body type” outlines where you can get the menus and workouts:

http://www.womenshealthmag.com/fitness/best-workout-for-your-body-type

Quick Lemon Chicken w/ Rice!

Lemon zest, fresh veggies and flavorful broth make this chicken dish so tasty, you won’t even know its good for you (not to mention, easy to make)!

Day 3 of following Women’s Health’s “Best Meals/Workouts for Your Body Type”, and going strong!

Here’s the link for this yummy low-cal dish…only change I made was to use some Mrs. Dash to season the chicken before I cooked it, used sliced carrots instead of grated, stock instead of broth, 1/4 c chopped onion (because an error in their conversions said to use wayyy too much) and instant brown rice rather than white. Enjoy!

http://recipes.womenshealthmag.com/Recipe/quick-lemon-chicken-with-rice.aspx

Here is the link to the “body type” outlines where you can get the menus and workouts:

http://www.womenshealthmag.com/fitness/best-workout-for-your-body-type

Penne with Chicken Marengo!

Oddly enough, citrus goes well with chicken and pasta, I discovered tonight. I was pleasantly surprised by this dish from Women’s Health, which pulled me out of my old way of thinking oranges and chicken should be reserved as a glaze for Cornish hens or that age-old guilty Chinese restaurant pleasure, orange chicken (oh how I love those deep-fried and battered nuggets of sin).

Day 2 of Women’s Health’s “Best Workout/Meals for Your Body Type” (I’m a “pear”, if anyone is curious to know…lots of junk-in-the-trunk and proud of it) proved to be a tasty one. See my post from yesterday for dinner from my first day on this diet. “Diet” is such a dirty word… But this magazine has proved to be not only manageable but very delicious and filling, so I’m encouraging you to give these recipes a try and improve your health while possibly shocking your unsuspecting tastebuds into  culinary bliss with these good-for-you meals that will give you energy, help you shed pounds, and ultimately help you look at food not only as a luxurious experience but also as the essential fuel it was meant to be!

Here is the recipe….my only changes were using a few spoonfuls of canned, diced tomatoes in lieu of the sun-dried tomatoes and Mrs. Dash seasoning in place of the thyme—Enjoy!

http://recipes.womenshealthmag.com/Recipe/penne-with-chicken-marengo.aspx

Penne with Chicken Marengo!

Oddly enough, citrus goes well with chicken and pasta, I discovered tonight. I was pleasantly surprised by this dish from Women’s Health, which pulled me out of my old way of thinking oranges and chicken should be reserved as a glaze for Cornish hens or that age-old guilty Chinese restaurant pleasure, orange chicken (oh how I love those deep-fried and battered nuggets of sin).

Day 2 of Women’s Health’s “Best Workout/Meals for Your Body Type” (I’m a “pear”, if anyone is curious to know…lots of junk-in-the-trunk and proud of it) proved to be a tasty one. See my post from yesterday for dinner from my first day on this diet. “Diet” is such a dirty word… But this magazine has proved to be not only manageable but very delicious and filling, so I’m encouraging you to give these recipes a try and improve your health while possibly shocking your unsuspecting tastebuds into culinary bliss with these good-for-you meals that will give you energy, help you shed pounds, and ultimately help you look at food not only as a luxurious experience but also as the essential fuel it was meant to be!

Here is the recipe….my only changes were using a few spoonfuls of canned, diced tomatoes in lieu of the sun-dried tomatoes and Mrs. Dash seasoning in place of the thyme—Enjoy!

http://recipes.womenshealthmag.com/Recipe/penne-with-chicken-marengo.aspx

Orange Marmalade Chicken!
Something about this chunky, tangy jelly amuses and delights me. It’s orange-y. It’s tangy. And there’s peel in it. If you’re a “texture-sensitive” diner, you might have issues with orange marmalade. My mom uses it to glaze Cornish hens while baking (Delish!), and I harnessed that tasty memory for these chicken breasts I had lying around in my freezer. Enjoy! :)
Orange marmalade chicken breasts for 2: 2 chicken breasts, thawed 2 T olive oil 1/4 c orange marmalade Splash white wine 1 T butter 1/2 T minced garlic 1/4 c chicken broth
In a ziplock bag, combine first 4 ingredients. Marinate for 1-2 hours.
Over medium heat, melt butter in a pan. Add minced garlic and cook, stirring, until fragrant.
Add chicken, reserving marinade. Cook for 2-4 min or until golden on one side. Turn breasts over, add marinade, broth (and more marmalade if you like extra orange flavor), and simmer over medium-low heat another 6-7 min or until cooked through (165 F internal temp).
Remove chicken from pan, continue to simmer liquids until reduced and thickened. Add salt and pepper to taste. Serve sauce over chicken.

Orange Marmalade Chicken!

Something about this chunky, tangy jelly amuses and delights me. It’s orange-y. It’s tangy. And there’s peel in it. If you’re a “texture-sensitive” diner, you might have issues with orange marmalade. My mom uses it to glaze Cornish hens while baking (Delish!), and I harnessed that tasty memory for these chicken breasts I had lying around in my freezer. Enjoy! :)

Orange marmalade chicken breasts for 2:
2 chicken breasts, thawed
2 T olive oil
1/4 c orange marmalade
Splash white wine
1 T butter
1/2 T minced garlic
1/4 c chicken broth

In a ziplock bag, combine first 4 ingredients. Marinate for 1-2 hours.

Over medium heat, melt butter in a pan. Add minced garlic and cook, stirring, until fragrant.

Add chicken, reserving marinade. Cook for 2-4 min or until golden on one side. Turn breasts over, add marinade, broth (and more marmalade if you like extra orange flavor), and simmer over medium-low heat another 6-7 min or until cooked through (165 F internal temp).

Remove chicken from pan, continue to simmer liquids until reduced and thickened. Add salt and pepper to taste. Serve sauce over chicken.

Poached eggs over wilted garlic spinach and whole grain toast:

Eggs: bring about 2-3” water to simmer for a regular sauté pan, about 1” for a nonstick pan (little bubbles rise but not boiling, this is key). Crack one egg in a small bowl. Swirl the water in a circular motion around the pan to get a little whirlpool going, then gently, touching the surface of the water, pour in the egg. Continue to swirl the water a bit, you will get what’s called a “ghosting effect”. If the egg sticks a bit to the pan, gently loosen it but continue swirling the water (not the egg itself) to keep it moving. This helps the egg keep it’s shape. Repeat with another egg. Simmer about 4-5 min, gently use a slotted spoon to flip the eggs over and cook 1-2 min. You can add a small spoonful of lemon juice or vinegar to the water beforehand to help the eggs keep shape as well, but it’s not necessary.

Spinach: melt 1 tsp butter over medium heat in a sauté pan. Add 1/2 to 1 tsp minced garlic, cook until fragrant. Add spinach, stir until wilted throughout. Plate. Top with poached eggs, salt, and cracked black pepper to taste. Add some toasted whole grain bread if you like. :)

Enjoy!

Poached eggs over wilted garlic spinach and whole grain toast:

Eggs: bring about 2-3” water to simmer for a regular sauté pan, about 1” for a nonstick pan (little bubbles rise but not boiling, this is key). Crack one egg in a small bowl. Swirl the water in a circular motion around the pan to get a little whirlpool going, then gently, touching the surface of the water, pour in the egg. Continue to swirl the water a bit, you will get what’s called a “ghosting effect”. If the egg sticks a bit to the pan, gently loosen it but continue swirling the water (not the egg itself) to keep it moving. This helps the egg keep it’s shape. Repeat with another egg. Simmer about 4-5 min, gently use a slotted spoon to flip the eggs over and cook 1-2 min. You can add a small spoonful of lemon juice or vinegar to the water beforehand to help the eggs keep shape as well, but it’s not necessary.

Spinach: melt 1 tsp butter over medium heat in a sauté pan. Add 1/2 to 1 tsp minced garlic, cook until fragrant. Add spinach, stir until wilted throughout. Plate. Top with poached eggs, salt, and cracked black pepper to taste. Add some toasted whole grain bread if you like. :)

Enjoy!

Veggie turkey cheddar omelette surrounded by alfalfa sprouts and fresh kiwi & apricots!
#whatimeating #breakfast

See my previous post for the best omelette technique I’ve found, and get creative with your eggs! Almost any ingredient you can think of will produce an amazing omelette made just for you!

What are your favorite omelette fillings? Asparagus? Smoked salmon? Feta? Who says you can’t play with your food? :)

Veggie turkey cheddar omelette surrounded by alfalfa sprouts and fresh kiwi & apricots!
#whatimeating #breakfast

See my previous post for the best omelette technique I’ve found, and get creative with your eggs! Almost any ingredient you can think of will produce an amazing omelette made just for you!

What are your favorite omelette fillings? Asparagus? Smoked salmon? Feta? Who says you can’t play with your food? :)