Honey Curried Chicken

This is a recipe my mom made while growing up. The kick of the curry and the sweet of the honey make this the perfect combination to cook chicken in. You can serve this over rice or with mashed potatoes, or even Quinoa the honey curry sauce is the perfect topping for both.

Curried Chicken

• 1/2 cup butter or margarine
• 1 cup honey
• 2 tbsp curry powder or more to taste
• 2 tbsp Dijon mustard
• 1 tsp soy sauce
• 6 green onions, chopped
• 1 lb boneless chicken breasts (cut into 6 to 8 pieces)
• Juice of 1 lemon
• salt and pepper

Directions -

• Preheat oven to 350 degrees F
• In medium sauce pan, melt together butter, honey
• Add curry powder, Dijon mustard, soy sauce, green onions
• Place chicken in a single layer in a shallow baking dish and smother with the lemon juice and curry sauce. Make sure each piece of chicken is thoroughly coated
• Bake for 1 hour
• Enjoy!

Superfoods - lean protein, soy, citrus

Salsa Chicken and Black Bean Soup

I know I sound enthusiastic about a lot of my recipes, but I absolutely love this soup! It will make your house smell amazing as it cooks and its so hearty with the beans and the chicken. It makes a good amount, but if you have hungry guys around it will be gone in no time! If you like your soup spicy feel free to add a chopped up jalapeno or just top your bowl with hot sauce. Enjoy!!!

Ingredients -

• 1 pound chicken (I used frozen breasts)
• 1 cup dried black beans (or 2 cans, drained and rinsed)
• 4 cups chicken broth
• 1 cup sliced mushrooms
• 1 cup frozen corn
• 1 jar prepared salsa (16 oz)
• 1 1/2 tsp cumin
• 1/2 cup sour cream (to stir in at the end)
• shredded cheddar cheese, avocado slices, cilantro (all optional)

Directions -

1. In a medium or large crockpot add black beans (on the bottom), frozen chicken, chicken broth mushrooms, corn, salsa, cumin to a crockpot. Leave on low for 8 to 10 hours
2. Aprox 1/2 way to 2/3 way through shread chicken with a fork (you will know when its ready when it falls apart. If you are making this while you are at work you can just shread the chicken at the end)
3. at 8 to 10 hours, turn the crockpot off and stir in the sour cream
4. Spoon into bowls add cheese, avocado and cilantro to the top and serve.

Superfoods - Avocado, lean protein, beans

Upside-down Chicken Pot Pie (slow cooker)

Now that we are getting into fall, its time to start pulling out some of my warm hearty recipes. This will not disappoint, its a healthy spin on chicken pot pie! There are lots of veggies and lean protein, a small serving will warm you right up! This is also great re-heated!

Ingredients -

• 1 1/4pounds boneless skinless chicken breasts
• 1 tablespoon instant chopped onion
• 1 dried bay leaf
• 1/4 teaspoon pepper
• 1 jar (18 oz) chicken gravy
• 2 medium celery stalks, cut into 1/2-inch slices
• 2 1/4cups Original Bisquick® mix
• 2/3cup milk
• 1 bag (12 oz) frozen mixed vegetables

Directions -

• Place chicken in 3 1/2- to 4-quart slow cooker. Top with onion, bay leaf, pepper and gravy. Place celery on gravy
• Cover and cook on Low heat setting 8 to 10 hours
• About 30 minutes before serving, make and bake 8 biscuits using Bisquick mix and milk as directed on package
• Meanwhile, gently stir frozen vegetables into chicken mixture. Increase heat setting to High
• Cover and cook 15 minutes
• Remove bay leaf
• For each serving, split biscuit and place in soup bowl. Spoon about 3/4 cup chicken mixture on top of biscuit.

Superfoods - lean protein

Curried Chicken Salad - Skinny

This is absolutely one of my favorite summer sandwiches. Its so delicious and nutritious. Its great served on whole wheat bread with lettuce. Enjoy!

Ingredients

• 1 cup low-sodium chicken broth
• 1 cup water
• 1 pounds boneless skinless chicken breast chunks, no more than 3/4-inch thick
• 1/4 cup sliced almonds
• 1/2 cup nonfat plain yogurt
• 1 teaspoon curry powder
• 1 cup halved grapes (craisins are a great substitute)
• 1/4 cup chopped cilantro leaves
• Salt and freshly ground black pepper

Directions

• Bring the broth and water to a boil in a medium saucepan. Add chicken to broth and simmer, covered, for 8 minutes. Turn the heat off and let chicken stand in the cooking liquid, covered, until cooked through, about 20 minutes (if chicken is not fully cooked bring to a boil again and cook thoroughly)
• Remove the chicken from the broth and cool completely in the refrigerator. Cut into 1/4-inch dice.
• Toast the almonds in a small dry skillet over medium-high heat until fragrant and beginning to turn golden, 2 to 3 minutes.
• In a large bowl, stir together the yogurt and curry powder.
• Fold in the chicken, grapes and cilantro, almonds and season, to taste, with salt and pepper.

Lemon Herbed Quinoa

I LOVE quinoa, there are so many different ways to serve the quinoa and to use it. Its a wonderful source or protein and it can be substituted for rice in a variety of dishes. This dish can be served as a side dish to accompany a lean protein or you can cook chicken and cut it up and toss it in and serve this as a main dish. Enjoy!

Ingredients Quinoa

• 2 3/4 cups low-sodium chicken stock
• 1/4 cup fresh lemon juice
• 1 1/2 cups quinoa

Ingredients Dressing:

• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 3/4 cup chopped fresh basil leaves
• 1/4 cup chopped fresh parsley leaves
• 1 tablespoon chopped fresh thyme leaves
• 2 teaspoons lemon zest
• Kosher salt and freshly ground black pepper

Directions Quinoa

• In a medium saucepan, add the chicken stock, lemon juice and quinoa. Bring to a boil over medium-high heat. Reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.

Directions Dressing

• For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
• Pour the dressing over the quinoa and toss until all the ingredients are coated.
• Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.

Superfoods - Quinoa, citrus

Lemon/Blueberry Muffins - Super Skinny

These muffins are so light and delicious. The lemon flavor is the perfect amount and pairs perfectly with the fresh blueberries. This is truly a no guilt recipe as you are not using fat or sugar! I like to pair these as an afternoon snack with a glass of fresh squeezed lemonade or as an after dinner treat with a glass of spiked lemonade! Enjoy

Ingredients

• 1 1/4 cups unbleached all-purpose flour (substitution, use whole wheat flour)
• 1 teaspoon baking soda
• 1/2 teaspoon fine salt
• 3 egg whites , at room temperature
• 1/2 teaspoon vanilla extract
• 1/2 cup apple sauce (unsweetened)
• 1/2 cup splenda (or ½ cup sugar)
• 1 lemon (you will use everything) - Micro plane the entire outside of the lemon, Squeeze the lemon juice from the inside
• 1/2 cup Blueberries (or more to taste)

Directions

• Sift the flour, baking soda, and salt into a medium bowl, set aside.
• Whisk the eggs and vanilla together in a liquid measuring cup with a spout, set aside.
• Micro plane or grate the outside rind and set aside. Cut the lemon in 1/2 and use a fork to squeeze the lemon juice out of the lemon (make sure to discard any lemon seeds).
• Spray Pam in a muffin tin and set aside.
• Preheat the oven to 350 degrees F.
• In a standing mixer fitted with the paddle attachment or with an electric hand-held mixer, cream the apple sauce and sugar until light and fluffy.
• Gradually pour the egg mixture into the apple sauce while mixing until incorporated.
• Add the lemon rind and juice and mix until just incorporated.
• Mix in the flour mixture until just incorporated (either by hand or with a mixer, just don't over mix).
• Fold in the Blueberries and transfer the batter to the muffin tin.
• Bake for 25 to 30 minutes or until a toothpick inserted into the center of the muffins and comes out clean.
• Cool the muffins on a wire rack for 5 minutes.

Substitution – instead of making muffins, make bread (cook for 55 yo 60 minutes) or mini muffins (cook for 15 to 20 minutes)

Superfoods - berries, citrus

Chocolate Chip Banana Bread - no guilt

This is my signature dish. All of my friends know me for this dish and ask for it all the time. You will not be disappointed and need to try this recipe!!!

Ingredients

• 1 1/4 cups unbleached all-purpose flour (substitution, use whole wheat flour)
• 1 teaspoon baking soda
• 1/2 teaspoon fine salt
• 3 egg whites , at room temperature
• 1/2 teaspoon vanilla extract
• 1/2 cup apple sauce (unsweetened)
• 1/2 cup splenda (or ½ cup sugar)
• 3 very ripe bananas , peeled, and mashed with a fork (about 1 cup)
• 1/2 cup chocolate chips (or more to taste)

Directions

• Sift the flour, baking soda, and salt into a medium bowl, set aside.
• Whisk the eggs and vanilla together in a liquid measuring cup with a spout, set aside.
• Lightly brush a 9 by 5 by 3-inch loaf pan with butter.
• Preheat the oven to 350 degrees F.
• In a standing mixer fitted with the paddle attachment or with an electric hand-held mixer, cream the apple sauce and sugar until light and fluffy.
• Gradually pour the egg mixture into the apple sauce while mixing until incorporated.
• Add the bananas (the mixture will appear to be curdled, so don’t worry), and remove the bowl from the mixer.
• With a rubber spatula, mix in the flour mixture until just incorporated.
• Fold in the chocolate chips and transfer the batter to the prepared pan.
• Bake for 55 minutes or until a toothpick inserted into the center of the bread comes out clean.
• Cool the bread in the pan on a wire rack for 5 minutes.

Substitution – instead of making bread, make muffins (cook for 30 minutes) or mini muffins (cook for 20 minutes)