September 29, 2014

Healthy "Breaded" Chicken (Parm)



Breaded chicken is often a nightmare for your waistline - it's covered in grease, filled with sodium (and usually preservatives) and packs in the calories (especially if you add the cheese and pasta, and eat the entire restaurant-size portion). But my variation significantly reduces the calories, saturated fat and sodium, and pumps up the flavor, making it a healthy way to enjoy your favorite dish.

You can cut this recipe in half to serve your family dinner one night (I cook in large batches every Sunday). You can also make this dairy, nut and/or gluten free (see notes at bottom).

INGREDIENTS
1/2 cup ground almond flour
1/2 cup ground oat flour
1/4 cup ground Parmesan
1 Tbsp Flax Seed, ground
1 Tbsp Parsley, dried
1 Tbsp Basil, dried
1 tsp Salt
1/4 tsp Pepper, ground
2.5 lbs chicken breast, boneless/skinless
Olive oil

DIRECTIONS
1. Preheat pan on medium-high heat.

2. Mix first 8 ingredients together in a small bowl.  Note: You can make your own almond flour and oat flour by grinding it in a mini food processor, blender, or coffee grinder. Store a large batch in an air-tight container in the refrigerator.

3. Cut chicken breasts into finger-size pieces (optional).  
 
4. Pour some mixture onto a clean plate or shallow bowl. Coat chicken on all sides; place onto a separate plate.

5. When pan is hot, drizzle some olive oil and turn pan to lightly coat the bottom. Place chicken pieces in pan.
6. Turn chicken when it is cooked about half-way through and the bottom has browned. Drizzle a bit more olive oil into the pan so the other side will brown.  7. Chicken is done when it is no longer pink  in the middle.

Makes 10 servings (4 oz portion)

OPTIONS
- Serve over some tomato sauce.
- And melt 1/2 to 1 oz cheese over each piece in a 350F oven.
- Serve over a green salad or with a side of roasted veggies.
- Serve with a side of sliced cooked apples and 1/2c brown rice.
- Option- add red pepper flakes to your mixture for some heat, or any other spice you like.
- Use the mixture with fish, pork chops, or as a substitute in your favorite meatball recipe.

To make dairy-free, omit the Parmesan, and increase the almond and oat flour equally.
To make nut-free, omit the almond flour and increase the oat flour.
To make gluten-free, omit the oat flour and increase the almond flour.

July 19, 2014

Parmesan Cauliflower Bites


The roasted cauliflower is a simple, quick recipe, but is delicious and addictive!

Ingredients:
1 large head of cauliflower
4 Tbsp ground Parmesan cheese
Salt & Pepper, to taste
Olive oil

July 7, 2014

Tri-Color Veg-Spaghetti


While browsing the farmer's market yesterday for dinner inspiration, this idea came to me! The vegetables replace traditional pasta, and add a lot of color to your meal! Use with your favorite meatball recipe, or whatever else you like with spaghetti. Top with low salt tomato sauce (I like Francesco Rinaldi) or my squash alfredo sauce.

Serves 6
Equipment / Notes: You'll need either a julienne peeler (for smaller batch) or food processor with slicing blade (for larger batch)

Ingredients:
3 medium carrots, peeled
2 medium zucchini
2-3 regular size beets (or half jumbo beet)
Olive oil
Salt


May 7, 2014

Meatballs, Zucchini Spaghetti, Alfredo Sauce

This meal is packed with so much vegetable goodness! And it's significantly less calories than it's high-fat counterpart. The spaghetti is replaced with zucchini spaghetti stips, the sauce is made out of yellow squash, and the beef is replaced with lean ground turkey. Yet, it's so tasty and delicious, I promise! My only gripe is that the flavor of the meatballs gets lost within the whole dish, so be sure to taste them by themselves, too! Makes 8 servings except for the sauce, which you can freeze whatever is leftover.

Sauce Ingredients: (Makes 4 cups / 16 servings)
(Can make ahead of time)
3 medium yellow squash, cubed
Olive oil, drizzle
1 small onion, chopped
½ tsp dried rosemary
1 Tbsp fresh thyme, chopped
¼ tsp salt
½ cup unsweetened Almond Milk (or your preference)
1 cup chicken broth
1 tsp salt
¼ cup shredded cheese (your preference), optional