Spinach Artichoke Stuffed Chicken

Recipe inspired by:
South Beach Living Cookbook
Souffle Stuffed Chicken

Ingredients:
1 package TGI Friday's Frozen Spinach Artichoke Dip, not thawed
4 boneless, skinless chicken breasts, pounded to ¼-inch thickness
2 tablespoons extra virgin olive oil
2 cloves garlic, sliced
1 cup chicken broth
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt
Ground black pepper
1 tablespoon chopped parsley, for garnish
Slices of lemon, for garnish

Preparation:

Preheat the oven to 350 degrees.

Cut spinach artichoke dip crosswise into 4 equal pieces. Top half of each whole chicken breast with one of the pieces of frozen dip. Fold the other half of the chicken breast over the filling and fasten the edges with wooden toothpicks.

Step 3: Place garlic and oil in a large skillet and heat over medium-high heat until garlic is golden (being careful to not burn it). Discard the garlic. Add the chicken breasts to the skillet and cook until browned on both sides.

Remove chicken breasts to an oven-safe dish. Bake in the oven for approximately 30 minutes, or until a thermometer inserted into the thickest portion registers 170 degrees and the juices run clear.

While the chicken is baking, add the broth, lemon juice, mustard, salt and pepper to the large skillet. Heat to boiling. Reduce the heat to low, cover, and simmer for 20 minutes, or until the sauce is reduced in half.

To serve, remove and discard wooden toothpicks. Arrange chicken on warm serving platter and spoon the sauce over the chicken. Garnish with the chopped parsley and lemon slices.

Notes & Tips:

The original recipe called for Stouffers Frozen Spinach Souffle, but since our local grocery store doesn't have that (at least I couldn't find it), I changed it to the spinach artichoke dip. I was pleasantly surprised that it only had 35 calories in 2tbls. YAY, because it is yummy. I served this with wild rice. I have to admit...this chicken is pretty addictive, I've already had seconds.

Rating:
A

Nutrition Facts:
Cal: 308 Fat: 15g Pro: 32 Carb: 9

Couscous

I wasn't able to be home this evening to cook dinner due to a meeting, so I thought I'd highlight one of mine and Mat's favorite side dishes, couscous.

Couscous is a fantastic, versatile pasta, made of tiny grains of dough that are steamed. It originates from Morocco and northern Algeria, and is a staple throughout North Africa. It can be served many ways, as a breakfast cereal, dressed in a salad, or sweetened for a dessert. But in it's most common use, it accompanies a stew or savory sauce, much as rice does in other cultures. Most couscous is made of wheat flour, but there are varieties made of barley, corn, and even ground acorn meal

I serve couscous almost always in place of rice. It is especially good with fish. The grocery store sells a few different varieties of couscous, original, pine nut, garlic, and Parmesan. Mostly we use the original version. I have mixed in many things but one of my favorites is canned chopped mushrooms.

Couscous is low in fat and calories so it is an ideal carbohydrate side dish.

One of it's best features is that it is extremely easy to cook. Each box lists a short set of instructions for a few different servings sizes. Normally I make 2 servings.

Preparation for 2 servings begins with bringing 1 cup of chicken broth or water to a boil, add 1 tablespoon of butter or olive oil, when melted add 1/2 teaspoon of salt. Add 2/3 cup of dry couscous. Cover and remove from heat. Let sit for 5 minutes, then fluff with fork.

Photo credit: http://www.crispywaffle.com/2006/05/travel-tunisia.html

Manhattan Clam Chowder

Recipe inspired by:
The South Beach Diet Cookbook
Menu of Joe's Stone Crab

Ingredients:

• 1/2 tablespoon bacon fat or cooking oil
• 1/2 cup ham
• 2/3 cup potatoes, chopped
• 1/3 cup onion, chopped
• 2/3 cup carrot, chopped
• 1/2 cup celery, chopped
• 12 oz. chopped clams
• 1/2 cup clam juice
• 1 1/4 canned diced tomatoes with juice
• 3 teaspoons tomato paste
• 2 teaspoons ketchup
• 2 teaspoons Magi seasoning
• 1/2 teaspoon Mrs. Dash original seasoning
• 2 tablespoons corn starch
• 2 tablespoons cold water
• 1 red bell pepper , chopped
• salt
• pepper

Preparation:

Heat oil in dutch oven or large pot. Add the potatoes and ham, also, add about 2 tablespoons of water, cook potatoes until halfway done. Add the onion, carrot, celery, clams, clam juice, diced tomatoes, tomato paste, ketchup, Magi seasoning, and Mrs. Dash. Allow to cook uncovered for 20 minutes on simmer.

In a cup, mix the cornstarch and 2 tablespoons cold water to make a paste. Add to the soup. All 5 minutes to cook. Add the red peppers and cook for a few more minutes.

Add salt and pepper to taste.

Notes & Tips

The original recipe calls for browning salt pork in a kettle or pot, I chose not to use salt pork, instead I used just a little bit of leftover bacon fat and ham. If I had to change this recipe I would add more seafood and change it from a clam chowder to a seafood chowder. I served this with whole wheat crackers.

Rating:

B+

Nutrition Facts:

Makes 3 servings
214 calories, 1g fat, 18g protein, 36 carbohydrates, 6g fiber

Beef-Broccoli Stir-Fry

Recipe taken from:
Everydayhealth.com

Ingredients:

• 2 tablespoon soy sauce, reduced-sodium
• 1 tablespoon cornstarch
• 1 tablespoon vinegar, white
• 1/4 tablespoon ground ginger
• 1/4 teaspoon pepper, red, crushed
• 2 clove(s) garlic, minced, minced
• 12 ounce(s) beef, flank steak
• 1 bunch(es) broccoli , or 1 bag frozen broccoli florets, thawed
• 2 teaspoon oil, cooking *I used sesame oil, it makes it take more like take-out
• 2 medium carrot(s), bias-sliced 1/8 inch thick
• 1 cup fresh mushrooms sliced
• 3/4 cup(s) broth, reduced-sodium beef
• 4 scallion(s) (green onions), bias-sliced
• 2 cup(s) angel hair pasta, cooked

Preparation
1. For marinade, in a medium bowl, whisk together soy sauce, cornstarch, vinegar, ginger, crushed red pepper, and garlic. Trim fat from meat. Cut meat across the grain into 1/8-inch-thick slices. Add meat to marinade; toss to coat. Cover and marinate at room temperature for 10 minutes. Drain meat, discarding marinade.

2. Meanwhile, cut broccoli florets from stems. If desired, peel stems.Cut stems into 1/4-inch-thick slices. Or thaw frozen broccoli florets in colander under room-temp. water.

3. In a wok or large skillet, heat 1 teaspoon of the oil over medium-high heat. Add meat; cook and stir in hot oil for 2 to 3 minutes or until slightly pink in center. Remove meat from wok or skillet.

4. Add the remaining 1 teaspoon oil to hot wok or skillet. Add broccoli, mushrooms and carrots; cook and stir for 1 minute. Add beef broth: cook and stir for 5 to 7 minutes or until vegetables are crisp-tender, stirring to scrape up any browned bits from bottom of wok or skillet. Return cooked meat to wok or skillet. Add green onions; heat through. Serve immediately over hot cooked pasta.

Notes & Tips:
The broccoli at the commissary looked kinda iffy this time, so I purchased the frozen broccoli florets, I think it turned out better than if I had used fresh. Mat told me tonight that he thinks this is better than take-out. *yay what a compliment* I served this over angel hair pasta, but it could just as easily be served over rice.

Rating:
A

Nutrition Facts:

4 servings
Calories: 205, Saturated Fat: 1g, Sodium: 659mg, Dietary Fiber: 4g, Total Fat: 6g, Carbs: 17g, Cholesterol: 40mg, Protein: 22g

Homemade Pizza

Ingredients:

• Pizza Crust (either homemade or refrigerated crust)
• 1 cup Pizza Sauce (again either homemade or pre-packaged)
• 1 cup mushrooms
• 3 slices of Canadian bacon
• 1/2 cup of shredded mozzarella cheese
• 1/4 cup of shredded Cheddar cheese
• 1/4 cup of feta cheese, crumbled
• 1 teaspoon Mrs. Dash Italian seasoning

Preparation:

Preheat oven 450 degrees. This time I used the refrigerated crust (b/c I'm pretty lazy sometimes, and it's Saturday), it never rolls out right so ball it up and re-roll it out on to a pizza stone or cookie sheet that has been sprayed with cooking spray. Pinch the edges up about a 1/4 inch. Again because I'm fairly lazy on Saturday night I used pre-packaged pizza sauce. Spread it thinly with a large spoon.

Roughly cut up 1 cup of fresh mushrooms, evenly distribute on pizza. Cut up 3 slices of Canadian bacon and evenly distribute on pizza. Sprinkle cheese all over pizza then sprinkle the Italian seasoning on top.

Put pizza in the oven for 14 minutes or until cheese is bubbly and golden. Take out of oven and let sit for 5 minutes. Cut into 6 slices.

Notes & Tips:
Please don't use pre-shreaded cheese, it doesn't melt as well and it is cheaper by the pound. Also, freshly shredded cheese looks like more so you will end up eating less. Feel free to use which ever toppings you'd like.
1 slice of homemade pizza is about 250 calories, vs. 1 slice of Domino's pizza is about 440.

Rating:
A

Nutrition Facts:

6 servings
250 calories, 8g fat, 35 carbohydrates

Ham-Filled Puffy Omelet

Ingredients:

• 3 egg whites
• Dash salt and black pepper
• 3 beaten egg yokes
• Non-stick cooking spray
• 1/4 cup feta cheese
• 1/2 cup sliced cooked ham
• 1 tablespoon Mrs. Dash Italian blend (or herb of your choice)

Preparation:
Preheat oven 350 degrees. In a medium mixing bowl beat egg whites, salt and pepper with an electric mixer on medium to high speed until stiff peaks form (tips stand up straight). Fold in yokes until all dark yellow is incoporated.

Coat a large oven-proof skillet with cooking spray. Heat skillet over medium-high heat. Spread egg mixture in skillet. Cook about 3 minutes or just until bottom is golden. Bake in a 350 degree oven 3 minutes or until dry on top and edges are light brown.

Loosen the omelet from the sides of the skillet with a metal spatula. Make a shallow cut slightly off center across the omelet. Sprinkles cheese over larger sid. Top with ham and seasoning. Fold smaller side of omelet over larger side. Cut omelet in half.

Notes & Tips:
There are TONS of variations for this recipe, just swap out the meat or cheese for something else. Also, this a super light meal, if you're looking for something a little heartier serve this with hashbrowns or pancakes. Tonight I served this with toast and jelly.

12/19/13 - UPDATE: I made this tonight with shredded chicken, Parmesan Cheese and bacon filling. Very yummy. I served this tonight with pancakes and sausage.


Nutrition Facts:2 servings
183 calories, 11g fat, 504mg sodium, 2g carbs, 0g fiber

Old Bay Steamed Shrimp and Green Apple-Cabbage Slaw

BAY STEAMED SHRIMP

Ingredients:

• 2 lbs Raw Devained Shrimp
• 3-4 tablespoons Old Bay
• 2 tablespoons lemon juice

Preparation:

Fill steamer or large pot with water and lemon juice. Turn on steamer or boil water. Rince shrimp and pat dry, season with Old Bay. Put shrimp in steamer bowl or basket and steam for aproximately 13 minutes or all the shrimp are pinkish.

GREEN APPLE-CABBAGE SLAW

Recipe taken from:

Better Homes and Garden, January 2010

Ingredients:

• 5 tablespoons red wine vinegar
• 1/4 cup water
• 2 tablespoons sugar
• 4 teaspons canola oil
• 1 1/2 teaspoons Dijon-style mustard
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 small head red cabbage (1lb.), shreaded
• 1 large Granny Smith apple, halved, cored, and sliced
• 3 green onions, chopped

Preparation:

In screw-top jar combine vinegar, water, sugar, oil, mustard, salt, and pepper; shake to combine. In large bowl combine cabbage, apple, and scallions; add dressing. Toss to combine.

Notes & Tips:

The slaw recipe makes WAY more than the 4 servings the orgional recipe states. It would be almost a full plate of slaw. Most of the time I serve the shrimp with garlic butter. This is one of Mat's favorite meals.

Rated:

A

Nutrition Facts:

Old Bay Steamed Shrimp

4 Servings

160 Calories, 3g Fat, 0g Sat. Fat, 200mg Sodium, 2g Carbs, 0g Fiber

Green Apple-Cabbage Slaw

Calories 133, Total Fat (g) 5, Monounsaturated Fat (g) 3, Polyunsaturated Fat (g) 1, Sodium (mg) 365, Carbohydrate (g) 22, Total Sugar (g) 16, Fiber (g) 4, Protein (g) 2, Vitamin C (DV%) 95, Calcium (DV%) 5, Iron (DV%) 6