Healthy Chicks

They say it’s all about the accessories when it comes to making (or breaking) an outfit. The perfect pair of heels can instantly dress up the jeans & a tee look, and the right necklace can can make a plain old outfit go from “blah” to bangin’ in seconds.

Well ladies, the power of accessorizing goes much farther than your closet. In fact, the same rules apply to our everyday meals and that my friends is taking advantage of CONDIMENTS. I 100% believe that condiments can make a bland meal go from zero to five stars in a second, that is if you pick the right ones. The best part? The opportunities and combinations are endless!

Today I played around with this Aioli Garlic Mustard Sauce I picked up from Trader Joe’s. I thought, “Ah-hah, the perfect way to dress up a plain old turkey sandwich.” And that it did. The mustard was delectable, at only 10 calories per teaspoon. With no sugar, fatty mayo or other added crap, this light ‘n’ zesty sauce makes for the perfect sandwich accessory.

Since I have been going carb-crazy lately, I decided to make Turkey Lettuce Wraps instead with:

• 2 large Romaine

Good afternoon ladies ‘n’ gents, and Happy Hump Day. I’m having one of those “happy days,” where I just simply can’t stop smiling. Most of that has to do with the fact that I’m going to the Red Sox game this evening with The Boy and his fam. Can you believe this will only be my second Sox game? And to think, I’ve lived in Boston for two years. I should be ashamed of myself.

Anyway, time for my weekly Hump Day Lesson. This week’s topic? The perfect, refreshing summery drink.

Stuck with leftover grapefruit from breakfast, and a lemon wedge sitting in your fridge untouched? Make the most of your leftover citrus fruits and make fruit-infused water. It’s pure. It’s natural. It’s calorie free. And it’s the perfect refresher on a 90-degree day. Enjoy!

What Ya Need:

-Pitcher filled with cold water

-1/2 large lemon, juiced

-1/2 large grapefruit, juiced

-5 mint leaves

~Simply squeeze the lemon & grapefruit juice into the pitcher with the water. Add fresh mint leaves for extra flavor & decoration. Chill & serve in pretty cups with umbrella straws!

Feel free to have fun with this recipe & make up your own combos. It’s … Read More!

Yesterday, while perusing the aisles of my favorite place on Earth (Trader Joe’s), I was this close to purchasing yet another bag of their Asparagus Risotto that I love so much. Then I thought, why not attempt to make my own risotto? It’s something I’ve never done before, and I was definitely up for a cooking challenge. So I did what any girl standing in the middle of a grocery aisle would do: I Googled “homemade risotto recipes.” It took only a few minutes to find this recipe for “Sage Risotto with Fresh Mozzarella & Prosciutto” from Cooking Light.

With a little brainstorming and tweaking, I came up with my own risotto recipe that incorporates more veggies & ingredients that I love to cook with. I must say: my first risotto challenge was a success. I think I just may have created heaven. Hope you enjoy!

Vegetable Risotto with Sage & Parmesan*

*modified from this recipe in Cooking Light, makes about 4 servings

-about 1 container low-sodium chicken or vegetable broth

-1 TB Smart Balance butter

-handful scallions, chopped

-2 cloves garlic, finely chopped

-1 1/4 c. Arborio rice

-½ c. dry white wine for cooking (I … Read More!

Could that coconut chicken get any crispier? And to think – it’s BAKED!

Remember how I mentioned my new recipe book Gourmet Nutrition: The Cookbook for the Fit Food Lover the other day on my blog? Well, I’m happy to say I successfully prepared one of the recipes for dinner the other night. I chose to make the Baked Chicken Strips prepared with my own simple Smashed Red Bliss & Sweet Potatoes. The chicken strips were absolutely delicious, and the coconut added a joyous crispy, sweet treat to the end. I topped off the dinner with a mixed green Italian salad and a bottle of wine, of course!

Want to re-create this here summer meal for your family? See how I did it below:

Baked Chicken Strips*

*modified & quadrupled the recipe (p.114) from Gourmet Nutrition as I was serving 4 to 6 people

-2 packages boneless skinless chicken breast tenderloins (the recipe called for whole chicken breasts cut into strips but this was easier)

-few pinches salt & pepper

-few pinches Paprika

-2 large eggs mixed with 4 TB water

-1 c. cornflake crumbs (The recipe called for whole wheat breadcrumbs, but I used corn due to my … Read More!

When I studied abroad in Italy several summers ago, I absolutely fell in love with the country…along with the Caprese salad I enjoyed nearly every day. There was just something about the magnificent combination of fresh buffalo mozzarella, luscious tomatoes, basil and pure olive oil that made my taste buds sing with joy.

In Italy, the dish is typically served as an antipasto (appetizer), but I like to enjoy it here in the U.S. as a main meal. And now that summer is here and the weather is only getting hotter, my memories of Italy and the Isalata Caprese have been on my mind.

Last night, after my evening Slow Flow yoga class I took at Healthworks, I headed to Trader Joe’s to pick up some goods. I was craving Caprese…real bad. Naturally, I whipped up my favorite Italian salad when I got home and it tasted just as I remembered. I closed my eyes and pretended I was sitting at my favorite little cafe sipping red wine with the locals. Pure decadence.

Then this morning I took it a step further and got a little creative. Alas, the Caprese Egg White Omelet was born. Who knew one … Read More!

[it’s even more delicious than it looks]

Quiona, quinoa, quinoa. Oh how I love cooking with this delicious protein-packed grain like substance. With the versatility of rice with a rich, nutty flavor, quinoa makes for the perfect base to any dish. You can pair it with chicken, dress up a salad, or substitute it for rice in your favorite stir-fry.

Or you could make this Veggie Quinoa with Asparagus and Garlic & Basil Goat Cheese, as I did the other night. When I came across a garlic & basil goat cheese from Crystal Brook Farm at the Copley Square Farmer’s Market the other day, I knew just what I wanted to do with it. My dinner for the night was envisioned in seconds.

What Ya Need

*Serves About 4

-1 c. quinoa, prepared with 2 c. water

-1 small yellow onion, diced

-1 c. spinach, chopped

-1/2 c. portobello mushrooms, chopped

-handful fresh or frozen asparagus, chopped

-1 tsp. basil

-1 tsp. of your favorite seasoning blend (I chose onion, garlic & herb)

-1 to 2 cloves garlic, crushed

-goat cheese (I bought a garlic & basil blend from the Farmer’s Market)

-handful of walnuts, crushed (optional)

-salt … Read More!

Sure, I love cooking as much as the next girl. But sometimes I’d rather spend an hour catching up with last night’s Bachelorette while organizing my closet for summer clothes than slaving away in the kitchen. When you live in a teeny tiny apartment with no AC, the last thing you want to do is preheat the oven to 400, as you (wo)man five pots at once. No thank you.

But what if you’re hungry? What if you don’t want to order out, but cold cereal and boxed mac ‘n’ cheese just aint cutting it?

Luckily for you (and for me) I’ve simplified the classic Chicken Parmesan recipe so you can be in and out of the kitchen in about 15 minutes tops. This dish is healthy, wholesome, and most importantly: easy as pie. It tastes like the real thing too, so you’ll still get your home-cooked fixing.

Lazy Lady’s Chicken Parm with Brown Rice Penne

*Makes 1 serving

What Ya Need:

-2 to 3 small boneless, skinless chicken tenderloins

-1 TB cornflake or panko crumbs

-1/4 c. of your favorite marinara sauce (I prefer low-sodium, all natural varieties and LOVE Trader Joe’s Recipe #99 Traditional Marinara Sauce)

-1/4 c. … Read More!

For someone who eats salad on the daily, it’s nice to know making your own dressing is much easier than it seems. Why buy expensive, store-bought varieties (packed with weird, mysterious ingredients) when you can make your own salad dressing that’s just as tasty, if not more? Add this fresh ‘n’ crisp red wine vinaigrette to all your salads throughout the week! Remember: a little bit goes a long way!

Rachel’s Ruby Red Wine Vinaigrette

-3 TB red wine vinegar

-1 clove garlic, crushed

-3/4 c. extra virgin olive oil

-1/2 TB each dried oregano, parsley and basil

-splash of red grapefruit juice or cranberry juice for extra flavor & zing (optional)

-salt & pepper to taste

~Mix ingredients together well, until oil is mixed in thoroughly. Add to fresh salads, sliced cucumbers, tomato wedges or even use as a dip for bread!

… Read More!