Hearty and Healthy Chicken Pot Pie

When I was a 'pre-teen' I was very active. Dancing up to 5 days a week, riding bikes, playing in the yard, typical kid stuff. I had a metabolism like a 7 year old boy. I could and WOULD eat anything in sight, and never got bigger. Not that a child should worry about weight in the first place, but I can recall eating cookies for all three meals, more than a few times. After I quit dancing, and growing up got in the way of 'playtime,' I realized I couldn't eat what I used to.

I often look back at some of the things I used to eat, and ask myself, 'Did I really eat THAT?!'

One food, in particular: Microwavable Beef Pot Pies. You know, the frozen ones by Banquet? I used to eat those like they were going out of style, sometimes eating two in one sitting.

A few days ago I was standing in the frozen-dinner section of the grocery store, and saw my greatly-missed pot pies sitting on the shelf. Hoping that I could fit one into my daily calorie range without too much guilt, I picked one up and looked at the nutritional information on the back. I stood there dumbfounded- Each potpie, which is no bigger than a small pancake- was nearly 500 calories. And to think that I would eat two! I knew then and there that I had to make a healthy version of the classic comfort food. And here it is.

Many times when I develop a recipe, I have to test it and tweak it more than a few times, but this dish came out the way I wanted it to the very first time. The top was crispy and flaky, the sauce was thick and creamy, and the vegetables were cooked just enough. And this potpie is nearly twice the size of the store bought variety. If only I could still eat two...

Note: For the pie crust, I used Pillsbury pre made pie crust. I weighed out a serving (1/8 of a crust), and rolled it to size. Also, I recommend fresh herbs, but dried will work just as well. This dish has 67g carbs- a scary number for low-carb dieters. However, there are also 8 grams of dietary fiber- Nearly 1/3 of your recommended daily intake! Nutrition info is at the bottom of the page.

Healthy and Hearty Chicken Pot Pie

One serving

1 medium potato (about 4 oz)

1 medium Parsnip (about 2.5 oz)

1 medium carrot (about 2 oz)

1/3 cup frozen peas

1 garlic clove, minced

1 boneless, skinless chicken breast (about 3 oz)

1 Serving ready-to-bake pie crust (27 grams- about 1 oz)

1/4 cup + 2 tablespoons skim milk

2 tablespoons water

2 teaspoons cornstarch

Chicken Bullion

Rosemary

Thyme

Oregano

Salt

Pepper

Olive oil

1. Preheat oven to 425 degrees. Peel potatoes, parsnips and carrots, and cut into uniform cubes, about 1/2 inch.

2. Very lightly coat the cubed vegetables with olive oil, and season well with rosemary, thyme, salt and pepper. Toss to coat. Place on a foil-lined baking sheet, and bake for 15-20 minutes, or until the vegetables are just tender. Set oven to 350 degrees.

3. Season the chicken breast with salt and pepper and a pinch of oregano. Heat a small skillet with a light coating of olive oil, and heat over medium heat. Sear both sides of the chicken and then cook until the internal temperature has reached 165 degrees, or about 5-8 minutes. Remove from heat, let cool and cut into 1/2 inch cubes.

4. Using the same pan as the chicken was cooked, heat the milk over low heat. Add minced garlic, a pinch (about 1/8 teaspoon) chicken bullion, and rosemary, salt and pepper to taste. Slowly add the cornstarch to thicken, using a small whisk to combine. Add enough cornstarch until sauce has thickened to desired consistency- if you like a thicker sauce, add more cornstarch, if you like a thinner sauce, add less cornstarch. If it becomes too thick, slowly whisk in the water to thin the sauce. (Note: The sauce will thicken as it cooks. Add each ingredient slowly, and whisk in between each addition, then add more water or cornstarch accordingly.)

5. In a bowl, combine the cooked potatoes, parsnips, carrots, frozen peas, and chicken pieces. Add the sauce, and stir to coat. Spoon the mixture into a soup bowl or a large ramekin.

6. Roll out the pie crust to the same width as the bowl or ramekin, and place over top of the pot pie mixture. Lightly coat the top with olive oil, and bake at 350 for 20-25 minutes, or until the crust is light brown.

7. Let cool for 5 minutes, and enjoy!

Nutrition Info: Calories: 450 Carbs: 67g Fat: 9g Protein: 29g Fiber: 8g

10 Ways To Go Green In The Kitchen

Hi everyone. It's been quite a while since my last post. Thanks to my regular readers who have still been checking the page for new posts. Life has been crazy (as it has a tendency to be!), and I've finally found some much-needed R&R, so here I am.

Lately, I've found myself very eco-friendly, especially in the kitchen. I spend so much time cooking, and I have realized how many things go to waste. Plastic, paper, and water, to name a few. Making just one change from this list can make a huge difference!

10 Ways To Go Green In The Kitchen

1. Compost, Compost, Compost!
When cooking with fruits and vegetables, there is often unusable portions which we discard: Peels and skins from potatoes, cucumbers, squash, oranges, grapefruits, and bananas all wind up in the trash. Instead of tossing them in the waste bucket, use them in a compost. Drill holes in the sides of a outdoor garbage can, and fill 1/2 way with rich soil, grass clippings, leaves and twigs. Keep a bucket or bowl next to the kitchen sink, and fill with your fruit and veggie scraps. Empty your food scraps into your compost bucket each night and put the top on. 'Stir up' the compost once a week by rolling the can a few times, and keep it moist by lightly watering with a hose once or twice a week. When the compost is ready, use in your garden or flower bed. No need for store-bought fertilizer ever again!

2. Bringing back the Sponge
To most home cooks, the paper towel is the greatest invention since sliced bread. Got a mess? Wipe it up, and throw it away. How easy is that? But have you ever counted how many paper towels you actually use throughout the day? Drying the salad greens, cleaning the kitchen table, wiping up stove-top splatters. That's at least three paper towels right there. Each paper towel we use is one more piece of trash in a landfill.
A simple solution? Bring back the sponge. Many people avoid sponges like the plague: They have a tendency to be drippy, soggy, and crawling with bacteria. Luckily, they don't have to be. Assign a separate sponge for each specific job. One for the stove, one for the counter and tables, and one for food messes and spills. Different colors work well here. Keep 'em clean by disinfecting them in the microwave for 30 seconds each. By using sponges instead of paper towels, you'll cut down on waste and save money.

3. Smart Marinating
Tonight when you're marinating that steak, ditch the zip-top bag and use a reusable container. Zip-top bags are great for marinating- They seal well and help coat all sides of the protein with the marinade. But the truth is, the plastic bag is used for a few hours tops, and then thrown in the trash. What a waste of money and resources! Instead, try reusable containers with lids such as plastic take-out tubs. When you're done, toss it in the dishwasher and reuse over and over. Plastic containers also eliminate messy fridge-spills from the leaky zip-top bags.

4. Freeze Leftovers
Instead of tossing out that extra chicken breast or those last few spoonfuls of veggies, freeze them. You can add chicken and other meats to soups and stews, and the vegetables will jazz up that brown rice. Another tip: Freeze bones from chicken, beef and pork. You can use them to flavor broths and stocks.

5. Mindful Washing
Tonight, wash the dishes by hand. Fill up one side of the sink 1/2 way with warm, soapy water. Fill the other side with cool, clean water. Fill the soaped up side with the dishes, scrub with a sponge, and then dip in the clean water to rinse. By washing the dishes by hand, you're using less water than what would be used by the dish washer- not to mention energy. This tip is not do-able by everyone, every night. But swapping one night a week with hand-washing can make a BIG difference. It's also a great way to get the kids involved, and burn a few extra calories!

6. Buy Organic
Buying organic foods is one of the best things you can do for the environment. Organically grown foods are grown without chemicals or pesticides, which means no chemicals are released into the air or water, as opposed to non-organic farming methods. Not only is organic food better for the environment, but it's healthier for us as well. Eating organically means you are eating food free of harmful chemicals. Another plus? Organic farming methods use less water than traditional farming.

7. Buy Local
In addition to buying organic, become more eco-friendly by buying locally. And no, they are not the same thing. Just because something is organic does not mean it was grown locally. And just because something was grown locally, does not mean it is organic. Buying locally grown foods helps the environment in two ways: First, it cuts down on packaging. If you've ever been to a farmer's market, you know that fruits and vegetables are rarely packaged. Watermelons aren't plastic-wrapped as they are at the store, and oranges aren't in plastic bags.
Buying organically also means less travel-time. Which means, less fuel. You know that Texas Grapefruit you bought from the supermarket? It didn't get to your store by itself. Large produce trucks travel thousands of miles through the country delivering fruits and vegetables to various supermarkets. Thousands of miles, means thousands of gallons of gasoline, and harmful exhaust fumes. Buying locally? The farmer had a much shorter trip from his farm to the farmers market.

8. Make it homemade
Many store bought products can be made at home, which reduces not only packaging, but cost as well. Instead of store-bought foods, go back to basics and make them yourself. Pancakes, waffles, muffins, cupcakes, and bread are easy and fun to make at home, and you'll reduce the plastic and cardboard in which they are normally packaged. Take it even further and make your own bagels, donuts, and ice cream.

9. Reusable Napkins
This one goes hand-in-hand with #2. Instead of using paper napkins at meal time, swap them with reusable cloth napkins. You won't have to throw them away after one use, and save money in the long run. Besides, cloth napkins make you look instantly classy!

10. Preheating Precautions
Most people are unaware that preheating the oven is usually not needed. Preheating uses unnecessary energy. Most recipes which are baked call for a preheated oven. However, you can start the baking as soon as you turn on the oven. Most dishes will be cooked thoroughly by the called baking time, or you can extend the baking time by a few minutes more.


Going Green is a process. If you can take one step toward a more eco-friendly kitchen, you can make a BIG difference.

Strawberry and Peach 'Sorbet'

The weather is getting warmer, which means one thing. Ice Cream season. Whats better on a hot day than a big bowl of creamy, sweet, melt-in-your mouth ice cream? Unfortunately, for healthy eaters, ice cream is one of those all-time favorites that has to be sacrificed in the name of health. Fortunately, there are healthy alternatives to ice cream, that even the most calorie-conscious eater can enjoy. Here's a simple recipe for a makeshift Strawberries and Peach Sorbet. It's insanely easy to make and extremely low calorie and practically fat free. I added just a teaspoon of flax to sneak in a bit of 'good' fat. You can't taste it, I promise! You can experiment with this recipe by adding other kinds of fruit. Frozen mangoes, blueberries and even raspberries make tasty additions. You can sweeten up the sorbet by adding sugar substitute, but I like the natural sweetness from the fruits. Enjoy!

Nutrition: Calories: 114 Carbohydrates: 23 g Fat: 1 g Protein: 5 g

Strawberry and Peach 'Sorbet'

Makes 1 bowl

3 ounces frozen peaches, about 7 medium slices

3 ounces frozen strawberries, about 7 strawberries

Skim milk, about 1/2 cup

1 teaspoon milled flax seed

1/2 - 1 teaspoon zero calorie sweetener (optional)

1. Place the frozen strawberries and 1/4 cup milk into a food processor or blender. Pulse until the strawberries are blended into a thick, slightly chunky consistency.

2. Next, add the peaches, flax, optional sweetener, and a bit more milk. (Because the fruits vary in size each time, slowly add the milk, making sure not to add too much...We want an ice cream consistency, not a smoothie!) Pulse again until all pieces of fruit are blended and have formed a thick sorbet.

3. Spoon into a bowl and serve with a fresh piece of fruit, or sprig of mint. Enjoy!

Orange and Ginger Chicken Lo Mein

I truly love Chinese food. Unfortunately, it's not something I can eat very often. With all the fat, carbs, and MSG, I definitely have to make it a special occasion. However, last night, the craving struck! I was so very tempted to spend my few dollars on Panda. But, I fought the urge, and set off to make my own Asian dinner. This dish reminds me of Lipton's 'Asian Side' noodles - the ones that come in a packet that you throw in the microwave. This dish actually turned out really, really well. It's not the prettiest dish, but the taste makes up for the lack of color! I'm so glad I was able to make a fatty, unhealthy dish into a light, low-calorie, healthy meal! The best part? All the ingredients you can probably find in your fridge or pantry. The one thing you may need to pick up is the sesame oil, but it lasts forever because a little goes a looong way. This dish takes a bit of multi-tasking, but nothing you can't handle! So, get cooking and enjoy!

Nutrition Information:
Calories: 346 Carbohydrates: 52g Fat: 6g Protein 31g

Orange and Ginger Chicken Lo Mein

2 ounces whole wheat spaghetti
1 Chicken breast, about 3 1/2 ounces
1 ounce baby bella mushrooms (about 7-8 slices), chopped
Orange zest
Marinade:
1 Tablespoon Orange juice
1/4 Teaspoon Sesame oil
1 Tablespoon Soy sauce
1 garlic clove, large, minced
Fresh ginger
Salt
black pepper
Sauce:
2 Tablespoons Orange juice
1/4 Teaspoon sesame oil
1 Tablespoon soy sauce
1 garlic clove, small, minced
1 teaspoon cornstarch

1. For the marinade, combine orange juice, sesame oil, soy sauce, garlic, and about 1/8 teaspoon freshly grated ginger in a plastic zip top bag.
2. Season the chicken breast with pepper and a pinch of salt.
3. Place the chicken in the marinade, and refrigerate for at least 15 minutes, up to 2 hours.
4. For the sauce: In a small sauce pan heat orange juice over low heat. Gradually whisk in cornstarch, until dissolved. Add sesame oil, soy sauce, and garlic. Whisk until the sauce has thickened, and remove from heat. Set aside.
5. Break the spaghetti noodles into 1 inch pieces, and prepare according to the direction on the package. Once cooked, drain, pour back in pan, set aside and cover.
6. While the spaghetti cooks, heat a skillet over medium heat. Lightly grease the pan with olive oil. Sear the chicken on both sides for about two minutes, lower the heat, and cover. Cook for 4-5 minutes, until the chicken is white all the way through.
7. Lightly coat the mushroom slices with olive oil and black pepper. Place in a small pan and broil at 450 until tender, about 3 minutes.
8. Chop the chicken into half inch pieces, and toss with the noodles, mushrooms and sauce.
9. Grate a pinch of orange zest over the top.
10. Enjoy!

Whole Wheat and Flax Mini Bagels

You may have noticed that I like carbohydrates. A lot. When people ask my favorite food, they expect to hear squash, steak, chicken. Nope, I answer 'Carbs.' I don't like a certain kind of food. I have a favorite food GROUP. I don't care what it is, as long as it has flour in it, I'll eat it. One of my favorite carb-filled-foods, though, is bagels. Actually, big, white, lightly toasted, cream-cheese covered bagels from Big Apple Bagel. My mouth is watering just thinking of it.

Since I've began my healthy eating habits, though, I've definitely ruled out bagels. I let myself splurge here and there, but bagels are basically big, center less, DELICIOUS, nutritional-lacking pieces of refined flour. Definitely not something that I want to 'spend' 400+ calories on...Especially since I'll feel hungry soon after, anyways. Yesterday, though, I was craving bagels. I easily could have gotten in my jeep, driven to the store, walked to the healthy aisle, and picked up a bag of whole wheat bagels...But that would be too easy!

No, I set out to make my very first homemade bagels. Healthy homemade bagels. I searched the internet for the most basic bagel recipe I could find, a formula, really. I found one and went to work. Making them was the easiest part- you basically just throw everything together and mix away. But the waiting for them to rise, boil, and bake? I was ravenous for a bagel!

Finally, they were done. I sliced into my mini bagel, carefully applied a bit of (healthy) butter, waited for it to melt in, and took a bite. My very hard tedious, and patient waiting paid off. My miniature bagel was warm, chewy, and full of flavor. And the best part? No guilt whatsoever. They're just big enough to hit the spot, and since they've got fiber, they're filling too. And since they're only 88 calories each, you can have two...Or three....

Nutrition: Calories: 88 Fat: .6g Sodium: 223mg Carbs: 18.7 Fiber: 2.9 Protein: 3.3



Whole Wheat and Flax Mini Bagels
Makes 20 mini bagels

1 1/2 cups tepid water (105-110 degree F)
1 packet active dry yeast
3 cups whole wheat flour
1 cup buckwheat flour
2 tablespoons milled flax
1 teaspoons sugar
1 1/2 teaspoons salt
1 tablespoon honey

1. Dissolve the yeast in the tepid water and set aside.
2. In a stand-up mixer bowl, combine flours, flax, salt, sugar and honey.
3. Add the yeast and water.
4. Using a dough hook, combine all on low speed for 2 minutes.
5. Increase the speed to medium low, and knead the dough for about 5 minutes. All the flour should be incorporated. If the dough separates while kneading, stop the mixer, fold the dough together, and turn the mixer back on.
6. Remove the dough from the bowl, form into a ball and place in a lightly oiled bowl. Cover with a tea towel, and let rise for 20-30 minutes.
7. Divide the dough into 20 1.5 balls.
8. Poke a hole in the center of each ball, and form into a bagel shape, turning in your hand to round the edges.
9. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
10. Heat a large, shallow pot of water till boiling, and lower to a simmer. Drop 5 bagels in at a time. Cook for 30 seconds, flip the bagels, and cook another 30 seconds.
11. Remove the bagels from the water, and place on a wire cooling rack.
12. Repeat with the rest of the bagels, making sure to keep the water simmering.
13. Let the bagels just dry, and arrange on the parchment paper, an inch apart.
14. Bake for 7 minutes, rotate the pan, and bake another 5 minutes.
15. Remove and cool on a wire rack for 15 minutes.
16. Enjoy!

Coconut Rice with Vegetables and Orange Chicken

I love the ocean. Actually, that's a lie. I'm terrified of large bodies of water- or moreover, what's in the water. The beach, though, is another story. The warm sand, the salty breeze, the sound of the rolling waves and the palm trees is what I live for. Nothing is better than the beach. However, the one thing that nearly compares? Beachy, tropical food. (Can you say fresh, coconut shrimp? YUM.) So tonight when I was having a strong aversion to the snow outside, I needed a bit of tropical- and FAST! What first came to mind? Coconut, of course! I have to admit, this recipe is a keeper. It's seriously easy to make, quick, and healthy, healthy, healthy! I know there's not a TON of tropical ingredients, so we'll call it...Tropical Style. This recipe is great when your cupboards are a bit bare or when you're in a rush to eat. Enjoy!

Calories: 331 Carbohydrates: 41 Fat: 5 Protein: 29

Coconut Rice with Vegetables and Orange Chicken

1/2 cup Instant brown rice

1/4 cup low-fat coconut milk

1/4 water

3.5 ounce chicken breast

1 tablespoon fresh orange juice

Sections of 1/4 orange

1 medium baby bella mushroom

1.5 ounce snap peas (About a handful)

1 garlic clove, finely minced

Paprika

Salt

Pepper

1. Season the chicken breast with salt, pepper, garlic and a liberal amount of paprika.

2. Prepare the rice according to box directions, using the water and coconut milk. (If the directions call for more or less liquids, just use equal amount of water and coconut.)

3. While the rice cooks, heat a small skillet over medium heat, and lightly coat with olive oil.

4. Sear the chicken for 2 minutes on each side. Lower the heat and pour the orange juice over the chicken. Cover, and cook thoroughly, about5 minutes or so.

5. Chop the peas and orange sections into 1/2 inch pieces, and dice the mushroom.

6. In a medium skillet over low heat, combine rice, oranges, peas and mushroom pieces.

7. When the chicken is cooked thoroughly, chop into 1/2 to 1 inch pieces, and toss with the rice and vegetables.

8. Eat and enjoy!

Apple Cinnamon Buckwheat Oatmeal Muffins

I really love muffins. They're warm, soft, and filling. Some of my favorite memories consist of waking up to the sweet swell of muffins on a cold winter morning. How comforting! However, most muffins are packed with fat, sugar and white flour- a health fanatics nightmare! My mission, though, is to 'healthify' otherwise unhealthy recipes! I first found a recipe for Oatmeal muffins on SparkPeople Recipes, but I wasn't crazy about them. They were a bit bland and I wanted to put a tasty spin on them. My inspiration for these was the Buckwheat pancakes I posted a while back. If you've never tried buckwheat flour, it may take some getting used to. It has it's own distinct taste, but I find it very tasty. These muffins are very soft, chewy, perfectly 'apple-y', with just enough cinnamon. And super healthy! They're great for breakfast or a snack with a spritz of spray butter or jam. By the way- they're super easy, so make some for now, later....and more for now! Enjoy!

Nutrition Info:

Calories: 112 Fat: .9 Cholesterol: .4 Sodium: 223 mg Carbohydrates: 23 Dietary Fiber: 2.5 Protein: 4

Apple Cinnamon Buckwheat Oatmeal Muffins

Makes 12 muffins

1 cup quick oats (Or old-fashioned if that's all you got)

1 cup skim milk

1/2 cup unsweetened apple sauce

1 medium apple

2 egg whites

2 teaspoons milled flax seed

1 cup buckwheat flour

1/2 cup brown sugar (spooned, not packed)

1 teaspoon cinnamon

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

Raisins - optional

nuts - optional

1/2 teaspoon sugar

1/2 teaspoon cinnamon

1. Combine the oats and milk, and set aside. (If using old-fashioned oats, soak for 1 hour)

2. Preheat the oven to 400 degrees.

3. Fill a muffin tin with 12 baking cups, and lightly spray with non-stick spray

4. Sift together the flax, flour, brown sugar, baking powder, baking soda, salt and 1 teaspoon cinnamon. (Add the optional ingredients now)

5. Grate the apple, and using a tea towel or cheese cloth, ring out the moisture.

6. Combine the oat mixture, apple sauce, grated apple, and egg whites.

7. Combine the dry ingredients with the wet ingredients, mixing until just combine.

8. Evenly divide the batter between the baking cups

9. Combine the 1/2 teaspoon of cinnamon and 1/2 teaspoon sugar and sprinkle over the top of each muffin.

10. Bake for 20-25 minutes, until lightly brown on top.

11. Remove from oven, cool, and enjoy!

Store in a zip top bag. These also freeze well.