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Yogurt Paprika Chicken

By now you probably know that we love flavorful food that tantalizes our taste buds, but also is healthy and packed with nutrients.  And our clients always tell us that they are fans of chicken but that they get tired of plain ‘ole grilled chicken.  That’s why we created these lil’ numbers like our Cajun Chicken, Peruvian Style Chicken, our Rosemary Chicken and our Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette. And now this delight! 😉  Dig in and let us know what ya think!  We hope you love it like we do!

Yogurt_Paprika_Chicken_collage_writing-1

This week we’re bringing back our Culinary Corner….Hello, paprika!

Paprika is a sweet red pepper that gets its’ deep red color from carotenoids. So it’s a powerhouse when it comes to eye health thanks to its’ lutein and zeaxanthin which prevents the suns’ harmful rays from damaging your eyes. Packed with vitamin A it also helps with night vision. Plus, it’s a good source of iron and vitamin E. Vitamin E is a superstar when it comes to mopping up damaging free radicals from our bodies.

So if you want to get a little paprika in your life, try this delicious chicken!

 

Yogurt-Paprika Chicken

Yogurt Paprika Chicken

SERVES: 4

 

Ingredients

3/4 cup plain Greek yogurt

3/4 tablespoon minced ginger

1 tablespoon sweet paprika

1 teaspoon ground cumin

1 large clove garlic, minced

2 tablespoons freshly squeezed lemon juice (approximately one lemon)

Salt to taste

2 pounds skinless chicken breasts  (note: you can use thighs and drumsticks as pictured, but the dish will be higher in calories and saturated fat)

2 lemons (for drizzling over cooked chicken)

 

Directions

  1. In a large bowl, mix yogurt, ginger, paprika, cumin, garlic, lemon juice and salt. Toss chicken breasts in spice mixture coating all sides evenly. Cover and place in refrigerator for one hour.
  2. Preheat oven to 400°F. Take chicken out of refrigerator and place in a roasting pan. Scoop out remaining yogurt mixture from bowl and cover tops of chicken (this helps to give the chicken extra flavor and keep it extra moist during cooking). Roast chicken for about 30 minutes, until chicken is completely cooked through and is no longer pink.
  3. Finish cooking chicken 6 inches under broiler until outside begins to darken, about 3-5 minutes. Slice lemons and serve at side of chicken to be squeezed over it.

 

NUTRITION FACTS: Chicken Breasts: 58 calories, 2 g fat, 0 g saturated fat, 3 mg cholesterol, 50 mg sodium, 6 g carbs, 1 g fiber, 0 g sugar, 6 g protein

Thighs and Drumsticks: 84 calories, 3 g fat, 1 g saturated fat, 17 mg cholesterol, 34 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 10 g protein

Yogurt Paprika Chicken
 
Author:
Serves: 4
Ingredients
  • ¾ cup plain Greek yogurt
  • ¾ tablespoon minced ginger
  • 1 tablespoon sweet paprika
  • 1 teaspoon ground cumin
  • 12 large cloves garlic, minced
  • 2 tablespoons freshly squeezed lemon juice (approximately one lemon)
  • Salt to taste
  • 2 pounds skinless chicken breasts (note: you can use thighs and drumsticks as pictured, but the dish will be higher in calories and saturated fat)
  • 2 lemons (for drizzling over cooked chicken)
Instructions
  1. In a large bowl, mix yogurt, ginger, paprika, cumin, garlic, lemon juice and salt. Toss chicken breasts in spice mixture coating all sides evenly., Cover and place in refrigerator for one hour.
  2. Preheat oven to 400°F. Take chicken out of refrigerator and place in a roasting pan. Scoop out remaining yogurt mixture from bowl and cover tops of chicken (this helps to give the chicken extra flavor and keep it extra moist during cooking. Roast chicken for about 30 minutes, until chicken is completely cooked through and is no longer pink.
  3. Finish cooking chicken 6 inches under broiler until outside begins to darken, about 3-5 minutes. Slice lemons and serve at side of chicken to be squeezed over it.
Nutrition Information
Calories: 58 Fat: 2 g Saturated fat: 0 g Carbohydrates: 6 g Sugar: 0 g Sodium: 50 mg Fiber: 1 g Protein: 6 g Cholesterol: 3 mg

 

 

 

Cheese and Crackers the Healthy Way

We recently came across a fun new article all about the history of cheese and crackers and how cheese and crackers are now becoming more about a prepackaged business. We were just invited to a wine and cheese party and clearly, luckily not everyone is resorting to the packaged options! While we agree that foods that are wrapped in packages aren’t always unhealthy, it’s really important to read the label—and better yet, to create at-home versions whenever the packaged options are loaded with processed ingredients that aren’t necessary. Typically pre-packaged foods have added fat, sugar and calories that if you made on your own, wouldn’t be there.

 Cheese & Crackers

So we have some great unique, cheese and “cracker” combos that are super easy to make, delicious and much healthier! We’re certain that after you try these, you’ll never reach for a packaged cheese and cracker! Try these with family and friends and let us know your fave!

Pssst… if you like a more traditional cracker, try the Cripsbread style crackers, like whole grain Ry-Krisp or Wasa brand. Other decent options are Nabisco Triscuit Reduced Fat, Wasa Whole Grain Crispbread and Kashi Original 7 Grain Sea Salt Pita Crisps.

 

Chocolate Rice Cake or Cucumber Slice (allow slices to serve as crackers—healthy and delish!)

Light cream cheese

Sliced strawberry

Nutrition Facts: 19 calories, 1 g fat, 1 g protein

 

Multigrain Wheat Thin (3 Crackers)

Sliced Swiss cheese (.5 ounce)

Apple slice(or better yet, use the apple slice as the cracker!)

Nutrition Facts: 82 calories, 3 g fat, 5 g protein

 

Cucumber sliced (more traditional option: Wasa Whole Grain Crispbread , Nabisco Triscuit Reduced Fat)

Mild cheddar cheese (0.5 ounce)

Tomato

Nutrition Facts: 57 calories, 5 g fat, 4 g protein

 

 

What’s your favorite combinations that you love to whip up and go?!

 

Healthy Apple Squares!

By now most of you know that we live for the summer time. After all, Tammy even named her daughter Summer after our love of the summer weather. So while the temperatures may be feeling seasonably cool we are happy to share that we are loving it! The leaves are changing, the sun is shining and the cooler weather actually feels great during our runs in the park. Plus, it’s National Apple Month! We love apples every time of the year (and we’ve eaten one almost daily since high school!), but autumn especially fits so well with delish apple recipes! Apples are packed with phytonutrients. One compound in particular, a flavonoid called quercitin helps to protect the body against oxidative damage and even has been shown to protect the brain against diseases like Alzheimer’s. Plus, they are a great source of fiber and are the perfect, healthy way to fend off a sweet craving.

 Apple Squares

So if you haven’t had the time to whip up any of your favorite apple recipes recently – give our Apple Squares a whirl! And if you’re looking for more “guilt-free comfort food” — a term we love and use often 🙂  — try our Skinny Potato Skins, our Skinny Mash,our Comfort Food Reinvented Apple Pie  and our Microwave Peanut Butter Chocolate Chip Cookies, just to name a few? And now this pup!

 

Healthy Apple Squares

Serves: 14

 

Ingredients

 

1-3/4cup whole wheat pastry flour

1 cup sugar (or coconut palm sugar or 12 teaspoons stevia)

1/2 teaspoon baking soda

1/4 teaspoon salt

2 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs—and only 60 calories/ egg. Other eggs have 70 calories/ egg.)

1/2 cup applesauce

1/4 cup apple juice

1 teaspoon vanilla extract

2 medium-sized tart apples, cored, and coarsely chopped

 

Directions

 

  1. Preheat oven to 350 degree F. Lightly spray cooking spray on a 9″ x 13″ baking dish.
  2. In a large bowl, add flour, sugar, baking soda, and salt. Combine all ingredients until well mixed. Beat in the eggs, applesauce, apple juice, and vanilla until well blended with an electric mixer or whisk very well until there are no lumps.With a spoon, fold in the apples Pour into prepared baking dish.
  3. Bake approximately 40-50 minutes (depending on your oven), or until a toothpick comes out clean. Cut into squares after completely cool. Serve and Enjoy!!

 

Nutrition Facts with sugar: 142 calories, 1 g fat, 0 g saturated fat, 97 mg sodium, 32 g carbs, 3 g fiber, 19 g sugar, 3 g protein

 

Nutrition Facts with stevia: 86 calories, 1 g fat, 0 g saturated fat, 97 mg sodium, 17 g carbs, 3 g fiber, 5 g sugar, 3 g protein

 

The Nutrition Twins work with Eggland’s Best but were not compensated for this blog.

 

Healthy Apple Squares
 
Serves: 14
Ingredients
  • 1-3/4cup whole wheat pastry flour
  • 1 cup sugar (or coconut palm sugar or 12 teaspoons stevia)
  • ½ teaspoon baking soda
  • 1/42 teaspoon salt
  • 2 eggs (we use Eggland’s Best because they have 25% less saturated fat than other eggs—and only 60 calories/ egg. Other eggs have 70 calories/ egg.)
  • ½ cup applesauce
  • ¼ cup apple juice
  • 1 teaspoon vanilla extract
  • 2 medium-sized tart apples, cored, and coarsely chopped
Instructions
  1. Preheat oven to 350 degree F. Lightly spray cooking spray on Coat a 9" x 13" baking dish.
  2. In a large bowl, add flour, sugar, baking soda, and salt. Combine; all ingredients until well mixed. Beat in the eggs, applesauce, apple juice, and vanilla until well blended with an electric mixer or whisk very well until there are no lumps.. With a spoon, fold in the apples. Pour into prepared baking dish.
  3. Bake approximately 40-50 minutes (depending on your oven), or until a toothpick comes out clean. Cut into squares after completely cool. Serve and Enjoy!!
Nutrition Information
Calories: 142 Fat: 1 g Saturated fat: 0 g Carbohydrates: 32 g Sugar: 19 g Sodium: 97 mg Fiber: 3 g Protein: 3 g

 

Ginger and Carrot Slim-Down Smoothie

By now you know that we love making “skinny” recipes, and especially sharing those that also help the body in its’ natural detoxification processes. After all, looking good on the outside only gets you so far if you’re not healthy on the inside! So while on the outside this smoothie helps to keep you looking lean, on the inside it helps to keep you satisfied with its’ protein and fiber. This low calorie bev is packed with beta-carotene to give your skin a beautiful hue on the outside, while protecting it from the damage of the sun at a less surface level. Additionally, on the inside, beta-carotene is a cell protector, playing are role in boosting your immune system, good eye health and vision as well as healthy skin and mucus membranes. So grab a glass and join us for a sip! 😉

carrot_ginger_juice

In addition to starting our day by drinking a large glass of water, on days when we want an extra lift, we also have one of our refreshers like our Kale Recharge SmoothieSparkling Cucumber and Refresh Detoxer, or we go for one of our smoothies that use the Easiest Way To Get our Greens — or when we feel like we want a fresh start after eating foods that we don’t typically eat, we go for two servings of this, which gives us a nice, refreshing, light and protein filled breakfast!

 

Ginger and Carrot Slim-Down Smoothie

 

So here you have it–150 Calories of refreshing protein, fiber and anti-inflammatory goodness!  🙂

Enjoy it for a snack to keep you feeling satisfied and preventing you from feeling raavenous and overeating at your next meal–or have it for a light breakfast!

 

Ingredients

 

2 Servings

 

1 medium Gala Apple (cored and cut roughly into 1/-2 inch chunks. Don’t worry about cutting precisely, the pieces will be blended anyways! )

½ cup Carrot Juice (we used Bolthouse Farms)

½ cup Cantaloupe, cubes

1 cup Greek Yogurt, plain, non-fat

1 tsp ginger, fresh

 

 

Directions

 

Using a blender, mix the carrot juice, cantaloupe, and yogurt. Add in and thoroughly mix the apple slices and ginger. Pour into two glasses and enjoy!

 

 

Beta-Carotene-Slim-Down-Smoothie_with-logo

Nutritional information, per 1 serving

150 calories, 0.3g fat, 0mg cholesterol, 95mg sodium, 303mg potassium, 24g carbohydrate, 3g fiber, 13g protein

 

Added Bonus

201% Vitamin A!

35% Vitamin C!

14% Calcium

 

Ginger and Carrot Slim-Down Smoothie
 
Serves: 2 Servings
Ingredients
  • 1 medium Gala Apple (cored and cut roughly into 1/-2 inch chunks. Don’t worry about cutting precisely, the pieces will be blended anyways! ☺ )
  • ½ cup Carrot Juice (we used Bolthouse Farms - http://www.bolthouse.com/product/100carrot)
  • ½ cup Cantaloupe, cubes
  • 1 cup Greek Yogurt, plain, non-fat
  • 1 tsp ginger, fresh
Instructions
  1. Using a blender, mix the carrot juice, cantaloupe, and yogurt. Add in and thoroughly mix the apple slices and ginger. Pour into two glasses and enjoy!
Nutrition Information
Serving size: 1 serving Calories: 150 Fat: 0.3g Carbohydrates: 24g Sodium: 95 mg Fiber: 3g Protein: 12g Cholesterol: 0mg

 

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

Shrimp_pasta_asparagus_tomatoes

 

We happen to be seafood lovers—shrimp, scallops, calamari, you name it– we like it! 🙂 And we find seafood to be the perfect addition to round out most carb-heavy meals with some lean protein! Many pasta lovers forget to have a protein with their pasta—leaving them feeling heavy and hungry in a few hours. Not with this little number! You eat a little less heavy pasta and more protein and veggies. You’ll feel light as a feather and satisfied for hours! Enjoy!

And if you’re looking for more ways to get some fish, you’ll love these lil’ numbers– our Surf & Turf Tostadas,  Mediterranean Fish Tacos  and our  Shrimp Cocktail Shooters

Pasta with Shrimp, Asparagus, Tomatoes and Herbs

 

Serves 1

 

Ingredients

1/2 cup whole wheat pasta, cooked “al dente”

1 tsp olive oil

4 ounces shrimp, cooked

1 medium roma tomato, diced

4 spears asparagus, cut into 3 inch pieces

1/2 clove garlic, chopped

1 tbsp basil, dried

1/2 tsp ground oregano

 

Directions

Toss warm pasta in olive oil. Mix in shrimp, garlic followed by basil and oregano. Finish by tossing with tomato and asparagus. Enjoy J

 

Nutrition Facts Per Serving, per 1 serving

340, calories, 7g fat, 261mg sodium, 628mg potassium, 38g carbohydrates, 7g fiber, 32g protein

 

Added bonus: 32% Vitamin A, 57% Vitamin C, 21% folate, 20% Iron

 

 

 

Pasta_Asparagus_Tomatoes_Herbs_Feta

 

Here’s another variation on this dish that we love! Instead of seafood, it contains feta cheese!

 

Pasta with Asparagus, Tomatoes, Herbs and Feta

 

Serves 1

 

Ingredients

1/2 cup whole wheat pasta, cooked “al dente”

1 tsp olive oil

1 medium roma tomato, diced

4 spears asparagus, cut into 3 inch pieces

1/2 clove garlic, chopped

1 tbsp basil, dried

1/2 tsp ground oregano

1/4 cup fat free feta cheese

 

 

Directions

Toss warm pasta in olive oil. Mix in garlic followed by basil and oregano. Finish by tossing with tomato, asparagus and feta. Enjoy J

 

Nutrition Facts Per Serving, per 1 serving

295 calories, 7g fat, 7mg sodium, 205mg potassium, 50g carbohydrates, 8g fiber, 11g protein

 

Added bonus: 16% Vitamin A, 20% Vitamin C, 23% folate, 34% Iron

 

Pasta with Shrimp, Asparagus, Tomatoes and Herbs
 
We happen to be seafood lovers—shrimp, scallops, calamari, you name it-- we like it! 🙂 And we find seafood to be the perfect addition to round out most carb-heavy meals with some lean protein! Many pasta lovers forget to have a protein with their pasta—leaving them feeling heavy and hungry in a few hours. Not with this little number! You eat a little less heavy pasta and more protein and veggies. You’ll feel light as a feather and satisfied for hours! Enjoy!
Serves: 1 serving
Ingredients
  • ½cup whole wheat pasta, cooked “al dente”
  • 1 tsp olive oil
  • 4 ounces shrimp, cooked
  • 1 medium roma tomato, diced
  • 4 spears asparagus, cut into 3 inch pieces
  • ½ clove garlic, chopped
  • 1 tbsp basil, dried
  • ½ tsp ground oregano
Instructions
  1. Toss warm pasta in olive oil. Mix in shrimp, garlic followed by basil and oregano. Finish by tossing with tomato and asparagus. Enjoy ☺
Nutrition Information
Serving size: 1 serving Calories: 295 Fat: 7g Carbohydrates: 50g Sodium: 7mg Fiber: 8g Protein: 32g

 

Fruitastic Oatmeal

Fruitastic_Oatmeal

 

Fruitastic Oatmeal

 

This oatmeal is super satisfying and can be made in a jiffy—perfect for those hectic mornings.  And although you get a great dose of protein and fiber, it’s deliciously sweet and creamy, just how we like our mornings! : )

 

Serves 1

 

Ingredients:

1/2 cup raw rolled oats

1 cup water

1/2 cup plain, nonfat Greek yogurt

1 tsp cinnamon

1/4 cup frozen mango, diced

1/4 cup fresh strawberries, quartered

 

Directions

In a microwave safe bowl, mix oats and water. Microwave for 2 minutes, or until oats are fully cooked and fluffy. Stir and let oatmeal stand for 1 minute. Mix in yogurt and cinnamon; then, mango and strawberries. Enjoy!

 

Nutritional Information, per 1 serving

271 calories, 45g carbohydrates, 17g protein, 3g fat, 59mg sodium, 155mg potassium, 7g fiber

 

Bonus: 61% Vitamin C, 16% Iron, 19% Calcium, 25% Maganese

 

Fruitastic Oatmeal
 
Prep time
Cook time
Total time
 
This oatmeal is super satisfying and can be made in a jiffy—perfect for those hectic mornings. And although you get a great dose of protein and fiber, it’s deliciously sweet and creamy, just how we like our mornings! : )
Serves: 1 serving
Ingredients
  • ½ cup raw rolled oats
  • 1 cup water
  • ½ cup plain, nonfat Greek yogurt
  • 1 tsp cinnamon
  • ¼ cup frozen mango, diced
  • ¼ cup fresh strawberries, quartered
Instructions
  1. In a microwave safe bowl, mix oats and water. Microwave for 2 minutes, or until oats are fully cooked and fluffy. Stir and let oatmeal stand for 1 minute. Mix in yogurt and cinnamon; then, mango and strawberries. Enjoy!
Nutrition Information
Serving size: 1 Calories: 271 calories Fat: 3g Carbohydrates: 45g Sodium: 59 mg Fiber: 7g Protein: 17g