Oven-Baked Ranch Chicken

I am always looking for healthy recipes that are "man-approved." After some experimenting in the kitchen, I've developed a recipe that I think is going to become one of our family favorites. So far, the winning sides are homemade roasted potato wedges and a garden salad. Enjoy!

Ingredients:

2 boneless, skinless chicken breasts
1/2 cup of Kashi GoLEAN cereal, crushed into bread crumbs
1 package Ranch dressing mix
1/2 cup fat free sour cream
4 oz. fat free cream cheese

Directions:

1. Preheat oven to 425 degrees
2. Use non-fat cooking spray to coat a non-stick pan OR I highly recommend a Pampered Chef baking stone....really helps the flavor soak in!
3. Mix cream cheese, sour cream, and Ranch dressing mix packet together in a bowl.
4. Place aluminum foil on counter and spread out bread crumbs evenly.
4. Use a spoon to coat the chicken breasts with the Ranch/cheese mixture, then dip both sides of the chicken breast into the cereal mix.
7. Bake for 35-40 minutes, and let it cool for 2 minutes.

Homemade Protein Bars

If you're like me, you're pretty picky about protein bars. There are few things more frustrating then heading to the store to discover the only kind of bar you like is out of stock....or reaching into your pantry to discover your husband ate the last one, and the only place you can order your bars is online. With my strenuous training schedule, protein bars are critical to my diet plan because they not only help fuel my workouts, but they help me make sure I am consuming enough calories so my workouts only burn carbohydrates and fat -- not muscle (protein).

Yesterday, I played around in my kitchen with ingredients I had, attempting to make my own protein bars. I was extremely pleased with the result. Sure, it's convenient to purchase protein bars rather than make them myself, but these are worth the trouble! Enjoy!

Ingredients:

1/2 cups oats
2 cups Kashi GoLean cereal
1/2 cup vanilla whey protein powder
1 tsp cinnamon
2 tablespoons natural peanut butter
3 egg whites
2 mashed bananas
1 tablespoon honey
4 tablespoons nonfat milk

Instructions:

1. Preheat oven to 350 degrees and coat an 8x8 pan with non-stick spray.

2. Mix the oats, cereal, protein powder and cinnamon. Add peanut butter and stir until well combined. (Sometimes, heating the peanut butter briefly will help it mix better.) Add egg whites, bananas, honey and milk.

3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 180 calories, 3.5g fat, 27g carbohydrate, 4g fiber, and 17g protein.

I'm still in the experimental phase with these, but I'm thinking so far that it will work best to store them in the freezer and move one bar to the refrigerator to eat that day. I will keep you posted if my method changes!

Pumpkin Pancakes

October seems to be the only month we see pumpkins in the grocery store. Coming from a nutrition perspective, that's really a shame! Pumpkins are a low-calorie vegetable that are rich in potassium and loaded with beta-carotene (a powerful antioxidant). Its natural sweetness brings flavor to baked goods without any added guilt.

Here's one of my favorite recipes that I use year-round for breakfast:

To make the batter, mix:

• 1/4 cup oats
• 1/4 cup egg whites
• 1/4 cup pumpkin
• 1 tsp vanilla
• 1 tsp baking powder
• 1 tsp cinnamon

(These measurements make one serving at only 130 calories.)

Since it's so low-calorie, you can add a topping depending on your taste preferences...but keep it healthy! I suggest 1 TBSP of chopped walnuts. Yum!

Mix all ingredients together. Pour onto a hot skillet, and treat it like a normal pancake batter. Eat and enjoy!

Additional Tip:

Don't have time to prepare in the morning? No problem! Whip them up the night before and refrigerate. The next morning, pop them in the microwave for 10 seconds and toast in the toaster on a light setting to keep them crisp. (You can also make a week's batch and freeze to keep them fresh!)

Recipe of the Week: Tangy BBQ Chicken

School's finally out, and summer is in full swing. With Independence Day right around the corner, invitations to backyard barbeques keep rolling in. Here is one of my favorite recipes for BBQ chicken that is a crowd pleaser...without being a diet buster! Enjoy!

Tangy BBQ Chicken(Serves 4)

You will need:

1 lb. boneless skinless chicken breasts
4 TBSP reduced sodium ketchup
3 TBSP cider vinegar
1 TBSP ready-made white horseradish
2 tsp Splenda brown sugar blend
1 garlic glove, finely chopped
1/4 tsp dried thyme
1/4 tsp black pepper

Instructions:

1. Preheat your grill to medium.

2. Cut chicken breasts into halves.

3. In a small saucepan, combine ketchip, vinegar, horseradish, brown sugar, garlic and thyme. Mix well and bring to a boil over medium-low heat. Cook, stirring frequently, until thickened. (Should take about 5 minutes.) Remove from heat, then stir in the pepper.

4. Brush the tops of the chicken pieces lightly with sauce. Place the chicken, sauce-side down, on the grill rack, and brush the other sides of the chicken lightly with the sauce.

5. Place the chicken about 3 inches from the heat, basting with remaining sauce and turning until no longer pink in the center. (Should take 5-7 minutes per side.)

6. Let the chicken stand 5 minutes before serving.

**Option, you can double the sauce recipe to serve the sauce on the side with the meat for an extra burst of BBQ flavor!**

EASY Mango Salsa

I love unique salsa...but who has time to make it from scratch? That's why this recipe is so easy. With very little effort, you can create a salsa that no one will know started with your favorite prepared tomato salsa. Enjoy this summer twist on the most popular topping or dip.

Makes about 1 1/2 cups

You will need:

3/4 cup prepared tomato salsa
1 large ripe mango, peeled and diced
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro

In a small bowl, combine salsa, mango, lime juice and cilantro.

NUTRITION INFORMATION per tablespoon:
8 calories; 0 g fat
2 g carbohydrate
29 mg sodium
29 mg potassium.

Don't stop limit yourself to chips and dip with this recipe. Try it with veggies, mix it in scrambled eggs, or serve it on top of grilled chicken or white fish. Yum!

Mother's Day - Breakfast in Bed Recipe

Breakfast in bed is a great way to say thanks to your mom this mother's day. (By the way, it's Sunday!) This causes two problems. Number one - who wants to get up that early? Number two - how can you make something that tastes great that is not completely unhealthy?

Problem solved. This baked apple-cinnamon French toast can be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning. By using nonfat instead of whole milk and eliminating the egg yolks, the calories are cut by half and the fat is reduced by nearly 80 percent in this griddle-free version.

P.S. - To all the mom's out there - print this off and stategically place it in your house for someone to find!! :)

Makes 12 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 9 1/2 hours (including 8 hours refrigeration time)

EASE OF PREPARATION: Easy

Ingredients:

3 cups nonfat milk
2 cups pasteurized liquid egg whites, such as Egg Beaters
3 tablespoons honey
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1 1-pound loaf sliced whole-wheat bread
1 cup chopped dried apples (3 ounces)
1/2 cup raisins
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 tablespoon confectioners’ sugar

Directions:

1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.

2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.

3. Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.

4. Preheat oven to 350°F.

5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

NUTRITION INFORMATION: Per serving:
183 calories
1 g fat (0 g sat, 1 g mono)
1 mg cholesterol
33 g carbohydrate
10 g protein
4 g fiber
344 mg sodium
312 mg potassium.

MAKE AHEAD TIP: Prepare through Step 3 and refrigerate for up to 1 day.

Summer Salmon

Summer is just around the corner, so salmon will soon be back in season! Jazz up simply grilled salmon and summer vegetables with a zesty sauce based on the classic Spanish romesco. Made with roasted red peppers, tomatoes and almonds, this sauce is a great match for any seafood, poultry or vegetables. Using smoked paprika brings out the flavors from the grill.

Makes 4 servings

You Will Need:

1/3 cup sliced almonds, toasted (See Tip below.)
1/4 cup chopped jarred roasted red peppers
1/4 cup halved grape tomatoes or cherry tomatoes
1 small clove garlic
1 tablespoon extra-virgin olive oil
1 tablespoon sherry vinegar or red-wine vinegar
1 teaspoon paprika, preferably smoked
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 1/4 pounds wild-caught salmon fillet (see Note), skinned and cut crosswise into 4 portions
2 medium zucchini or summer squash (or 1 of each), halved lengthwise
Canola or olive oil cooking spray
1 tablespoon chopped fresh parsley for garnish

Instructions:

1. Preheat grill to medium.
2. Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside.
3. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side.
4. Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

NUTRITION INFORMATION: Per serving:
280 calories
13 g fat
8 g carbohydrate
32 g protein
2 g fiber
601 mg sodium

Nutrition bonus: Vitamin C (35% daily value), Magnesium & Vitamin A (20% dv).

Tips: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Nutty Stir Fry Salad

Here is a great healthy dinner recipe that gives a new twist to the boring "grilled chicken and vegetables" dinner. Enjoy!

What You Need:
1/4 cup KRAFT Light Asian Sesame Dressing
4 cups cut-up assorted fresh vegetables (green peppers, mushrooms, onions, broccoli and zucchini)
3/4 lb. boneless skinless chicken breasts, cut into strips
1/2 cup chopped Dry Roasted Edamame Peanuts
2 Tbsp. lite soy sauce
1 pkg. (8 oz.) salad greens

How to make it:
Heat dressing in large nonstick skillet on medium-high heat. Add vegetables; stir-fry 3 min. Add chicken; stir-fry an additional 5 min. or until chicken is cooked through.

Add edamame and soy sauce; stir-fry 2 min. or until vegetables are crisp-tender and mixture is heated through.

Serve over salad greens, and enjoy!

Variation - Nutty Chicken Lettuce Wraps. Simply swap serving them over greens for spooning scoops of the stirfry into large Romaine lettuce leaves.

Healthy Side Dish: Mashed Cauliflower

Here's a great side dish to add to your Easter menu this weekend. It will have all of the taste that your guests will enjoy - without adding to their waistline. Traditional Easter menus generally consist of ham, mashed potatoes, green beans.... and Cadbury eggs (Sorry, I don't have a substitute for those!) :)

However, I can help you on the mashed potatoes issue. Introducing: mashed cauliflower.

Ingredients:

6 cups of chopped cauliflower (fresh or frozen)
1 1/2 oz. - Brummel & Brown spread (a great substitute for butter)
1 1/2 oz. fat free half and half
Salt, pepper, garlic, and chives

Serves 4

Directions:

1. Heat cauliflower with an inch of water in a microwave safe bowl until tender.

2. Mash cauliflower with spread and half and half until at the desired consistency.

3. Add seassonings to taste.

Daily Dessert

Dessert cravings always seem to hit at the worst time - like right after you've eaten dinner when all of your snack times are over for the day. But here's a great dessert that is a fantastic finish to a meal - and you can eat the whole thing without feeling guilty every day if you want to!

Broiling fruit brings out its inherent sweetness. Try this recipe with mango, and see how it satisfies your sweet tooth. This technique works with pineapple as well, but mango is my personal favorite.

You will need:

1 mango, peeled and sliced (Find tips on cutting a mango below!)

Lime wedges

Instructions:

1. Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.

2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

Cutting a Mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.

4. Cut the fruit into the desired shape.

National Chips & Dip Day!

Happy National Chips & Dip Day!

I can't decide if you are more surprised that this is actually a holiday or that I would actually observe it...But either way, it is a holiday (google it!), and I plan on celebrating!

Here's everything you will need:

- Whole wheat tortilla shells

- Lime juice

- Chili Powder

- No-calorie non-stick olive oil flavored cooking spray

- Fat free refried beans - 1 large can

- 1/2 packet of Hidden Valley's Fiesta Ranch Salad Dressing Mix

- Fat free sour cream, 8 oz. container

There are a lot of chips out there that claim to be heart-healthy, low-fat, or reduced calorie. While the nutrition stats may look better than the full fat version, many of you know the truth: they are often reduced in taste too.

Here's the best answer - do it yourself! In 15 minutes or less, you can have your own healthy tortilla chips that taste better than any full-fat version right out of the bag. Here's what you need to do.

Head to the store, and buy some whole wheat tortilla shells. Preheat your oven to 400. Lightly spray both sides of the shell with no-calorie non-stick olive oil cooking spray and lime juice. Season with chili powder to taste. Cut the shells into wedges and place them on a cookie sheet in the oven. (This also really helps with portion control - if you only want one serving, just use one shell! It's that simple!) Most of the time, these chips will be done in about 5 minutes. Take them out when they are crisp and starting to brown slightly around the edges.

Don't worry - I didn't forget about the dip. Here's a great recipe that James and I learned about over Christmas break from his sister, Emily!

Preheat oven to 350. Spread a large can of fat free refried beans into a baking pan. Next, pour 1/2 packet of Hidden Valley's Fiest Ranch Salad Dressing Mix into an 8 oz. container of fat free sour cream. Stir until completely mixed. Spread a light layer of the sour cream over the beans. The dip should be done in 10-15 minutes.

Enjoy!

Pizza Night!

You've had a long week at work, but FRIDAY is finally here! You want nothing more than to get home from work, call Dominoes and curl up on the couch to watch a good movie. You could do that...but if you did, what would all of your hard work being healthy through the week be for? Although the version that comes delivered to your door is less than healthy, pizza can actually be a diet-friendly option if you make the right choices - and it doesn't take much more work than calling for delivery!  

Here is my favorite recipe for Hawaiian Pizza. Enjoy!  

You will need:  

- Whole wheat pizza crust (I prefer thin crust.) 

- 1 can - Organic Pizza Sauce 

- 3 cups - Fat free or part-skim mozzarella cheese 

- 1 package of Canadian Bacon 

- 1 small can of pineapple tidbits  

Instructions: 

First, spread pizza sauce on top of the crust. Top the sauce with the 3 cups of cheese. Next, evenly distribute the canadian bacon. Drain the pineapple tidbits well, then place them on the top of the pizza. Bake at 350 degrees for about 20 minutes or until the crust is golden brown and the cheese is completely melted. Let it cool for a few minutes before cutting.  

As an extra tip - cut your 1-2 slices, then go ahead and cover it with aluminum foil and put it out of the way so you are not tempted to go back for more. If you think you might still be hungry, pair it with a veggie-filled salad tossed in a light vinaigrette dressing.

Christmas Breakfast

If you need a compromise Christmas morning breakfast, here is the perfect solution: lowfat almond biscotti. It's a HEALTHY version of the famous Italian cookie that will appease the health conscious in your family without making the less healthy feel like they are not "enjoying the holiday." You can even prepare it the night before so you don't have to do any preparation in the morning! Goes great with coffee or tea for the adults, and the kids will love it paired with hot chocolate. (Just make sure you use skim milk and Nestle's No Sugar Added Chocolate mix!!) :)

Lowfat Almond Biscotti

Ingredients:
1/4 cup finely chopped almonds
1/2 cup Sugar in the Raw
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups whole wheat flour
2 teaspoons baking powder
1/4 teaspoon Morton Salt lite


Directions:
Preheat oven to 375 degrees. Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.

Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.

Spray two 9 x 5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.

Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.

Nutrition information per serving:
Calories: 56
Protein: 1g
Fat: 1g
Carbohydrates: 9g
Exchanges: 1/2 Starch/Bread; 1/2 Fat

Vicki's Spiced Tea

An amazing recipe for a Holiday Spiced Tea...don't go to a Christmas party without it! Plus, it is bursting with antioxidants. Enjoy! (Thanks to Vicki, my mother-in-law, for sharing!)

Vicki's Spiced Tea

Step #1
4 cups Water
2 Large Decaffeinated Tea Bags
2-3 Cinnamon Sticks
1 Tablespoon Whole Cloves
Bring to a boil. Turn off. Cover with lid and let it sit for 5 minutes.

Step #2
2 Cups Splenda
2 Cups Water
Bring to a boil to dissolve the sugar. Turn off. Remove tea bags, cinnamon sticks, and cloves.

Step #3
1 large can of frozen orange juice (46 ounces)
2 Cups of Unsweetened Pineapple Juice
6 Cups Water

Store in refrigerator and heat cups as needed.

Oatmeal Cookie Oatmeal

I love oatmeal raisin cookies. Unfortunately, my hips don't seem to like them as much as I do! However, as always, I've found a way to work around that little problem to create a perfect healthy breakfast treat - and when done correctly can taste JUST LIKE an oatmeal cookie, without all of the bad stuff. With the weather getting colder, it's the perfect way to coax you out of your warm bed. Plus, you'll stay full until lunch time!

Oatmeal Cookie Oatmeal (1 serving)

1/2 Cup Old Fashioned Oats
1 cup water
1/4 cup raisins
1/8 cup nuts (crushed or uncrushed)
2 tbs Splenda

Combine oats, water, and raisins. Stir together with a spoon. Microwave on medium for 6 minutes, or until oatmeal is cooked. Add nuts and sugar/sweetener. Adjust to taste, and enjoy your oatmeal raisin cookies in a bowl!

Caprese Chicken Salad with Orange Zest Vinaigrette

Many times, people fail on their diet plans when they don't incorporate variety and variations to their meals. You should consistently change up your meals with the seasons so you are always using the freshest ingredients for a particular time of year. Here's a recipe to keep you on track for the fall that will satisfy your taste buds at the same time.

Caprese Chicken Salad

Begin with a bed of mixed greens and baby spinach. Then, sprinkle with pecans, dried cranberries, and basil. Top with 3 oz. of grilled chicken. To top off your perfect fall salad, stack two layers of tomato slices and fresh peeled orange slices.

Orange Zest Vinaigrette

Ingredients:

¼ cup Splenda
1 tsp. paprika
4 TBSP reduced-sugar orange juice
1 tsp. minced onions
½ cup unsweetened applesauce
¼ cup flaxseed oil
1 tsp. dry mustard
½ tsp. Morton Lite salt
3 TBSP white vinegar
1 tsp. grated orange zest

Instructions:

1) Place splenda, dry mustard, paprika, and salt in a blender or food processor.
2) Add orange juice, vinegar, onion, and orange zest to dry ingredients and blend well.
3) With blender running, slowly pour oil and applesauce into orange juice mixture.
4) Place in an airtight container and refrigerate.

To avoid the temptation of drowning your salad in dressing, try putting it in a spray bottle instead of a container that you pour. Then, lightly spray your salad for just as much flavor without the additional calories.

Heart Healthy Pumpkin Muffins

With Halloween right around the corner, your local grocery store probably is loaded with calorie-laden and unhealthy pumpkin pies, muffins, and sweets. However, the pumpkin itself is a very healthy food and one that you should include in your diet. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene (just like sweet potatoes and carrots). Beta-carotene is one of the plant carotenoids converted to vitamin A in the body.

Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

Pumpkin Nutrition Facts(1 cup cooked, boiled, drained, without salt)
Calories 49 Protein 2 grams
Carbohydrate 12 grams Dietary Fiber 3 grams
Calcium 37 mg Iron 1.4 mg
Magnesium 22 mg Potassium 564 mg

Here's the catch. Don't give in to the store-made temptations. Instead, make a few adjustments to the store recipes, and indulge yourself (in moderation, of course) to this tasty fall treat. Plus, your house will smell amazing after these bake in the oven.

Heart-Healthy Pumpkin Muffins

Ingredients:

3 cups Splenda
1 cup unsweetened applesauce
4 egg whites
1 lb. of canned pumpkin
3 ½ cups of whole wheat flour
1 tsp. baking powder
2 tsp. baking soda
2 tsp. Morton Lite Salt
½ tsp cloves
1 tsp. cinnamon
1 tsp. nutmeg
1 tsp. all spice
½ tsp vanilla
2/3 cup water

Instructions:

Combine Splenda, applesauce, and eggs. Add pumpkin. Sift together flour, baking powder, baking soda, and salt. Add spices. Add dry mixture to pumpkin mixture. Add water. Pour into two greased and flour loaf pans or muffin trays. Bake 1 hour at 350 or until bread/muffins test done. Enjoy!

Yield: 2 loaves/24 muffins