Wednesday, March 20, 2013

Almond Crusted Chicken

Time: 15 minutes
Servings: 1

  • 5 oz boneless, skinless chicken breast
  • 1 Tbsp cornstarch
  • 1/4 c fat-free egg substitute
  • 2 Tbsp finely chopped almonds

  1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.
  2. Coat a small, nonstick skillet with olive oil (or nonstick cooking spray. I put my olive oil in a Misto) and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Nutritional info per serving: 310 cal, 43g pro, 10g carb, 1g fiber, 10g fat, 204mg sodium

Super foods: Chicken (lean protein), olive oil

Wednesday, March 13, 2013

Sauteed Sweet Potatoes


  • 2 sweet potatoes, about 6 oz. each, cut into 1/4-inch slices
  • 2 Tablespoons olive oil
  • Salt and/or other spices to taste

Warm oil in large skillet over medium heat. Add sliced potatoes and cook, turning once, until potatoes are soft to the prongs of a fork. Sprinkle with salt and/or other spices and serve.

Serves 4-6

Superfoods: Sweet Potatoes, Olive Oil

Mashed Sweet Potatoes

  • 3 sweet potatoes, 6-8 oz. each
  • 1 teaspoon cinnamon
  • 1/2 teaspoon black pepper
  • Salt to taste
Wrap potatoes in paper towels and cook in microwave 10-15 minutes until soft to the squeeze. Remove the skin and mash. Add cinnamon, pepper, and salt and mix well.

Serves 4-6

Superfoods: Sweet Potatoes

Baked Sweet Potatoes

  • 1 sweet potato, about 6 oz.
  • 2 pats butter
  • Salt and pepper to taste

Wrap potato in a paper towel and microwave for 3-5 minutes until somewhat soft to the squeeze. Slice open and serve with butter, salt, and pepper.

Serves 1

Superfoods: Sweet Potatoes

Flour-less Chocolate Cake

Jeff's Meatballs

  • 1 green pepper (or half green, half colored), diced
  • 1/2 onion, diced
  • 1 Tablespoon Olive Oil
  • 1 pound ground beef
  • 1/4 cup ketchup
  • 1/2 cup breadcrumbs
  • 1 egg
  • Garlic salt

  1. Sautee peppers and onions in olive oil
  2. Mix all ingredients in large mixing bowl.
  3. Form into 8-10 balls (or whatever size you want). Place on baking sheet and dust with garlic salt.
  4. Bake at 375 for 30-40 minutes or until cooked to your liking (and dependent on size of meatballs).

Serving Suggestion: Goes great with mashed potatoes and a veggie!

Superfoods: Green Vegetables, Olive Oil, Protein (Lean Meat)

Chicken Parmesan

from Cook This, Not That!

Swiss Chicken

(Swiss Steak Substitute Chicken)

1 pound chicken
4 cans tomato sauce
minced onion/chopped onion

Cook on low for 6-8 hours (Nice to start before work, then it's ready when you get home for dinner!)

Serve with quinoa or brown rice