Run for Kids 10k

Out of all of the races I participate in, this one means the most to me.  The proceeds of this race benefit Citizens for Safe Schools, a local mentoring program for at-risk youth.  You spend one hour a week for at least a year with a child ranging from 4th to 8th grade.  I participated in this program a couple of years ago and it changed my life.  

2011 Run for Kids 5k

In the past, the two options for this event were a 5k and a 1/2 marathon. Let me tell you - the 1/2 marathon is hardcore. Altitude, heat, and hills all work against you.  Um, no thank you.  I think I'll pass and take the 5k please.  This year they added a 10k to the mix, so I decided to switch it up and go for the "happy" medium. WARNING! Always look at the course before signing up for a race. I assumed you would run the 5k course twice and call it good but that was not the case.

The races started at 8:15am in the morning and by that point it was already hot.  

Photo courtesy of Cody Ames Photography.

The first mile was mostly uphill (not how I'd prefer to start a race), but at least it was gradual.  Once it thinned out, I ended up on my own and occasionally played the back and forth game with another runner.  I'd pass her, she'd pass me.  After making it to the top of what I mistakenly thought was the only hill I grabbed some water at the aid station and kept going.  I started to get my second wind and was excited to be headed downhill.  As I got further down I noticed some runners hanging a right toward a neighborhood with more hills.  "Must be some 1/2 marathoners already, damn, sucks to be them!" I thought.  I soon realized those were 10k runners and I would be running uphill again.  Noooo!  

Remember how I said the 1/2 marathon sucked because of elevation, heat, and hills?  My easy 10k was turning out to be just as hideous as the 1/2 marathon, minus the distance.  There was little shade and I was sweating profusely.  The second hill was practically vertical and I walked most of it.  At the top was another aid station and I took the opportunity to take a sip of water.  I was feeling defeated, but the volunteers assured me I was doing a great job.  The one and only benefit of going up a hill is eventually you will go down.  

What goes up must come down!  Photo courtesy of Cody Ames Photography.

I finally made it to the 5k course I was familiar with!  No extreme hills but I swear it felt like 100 degrees. Nicky + running in heat = miserable.  This run was kicking my ass.  I just wanted it to be OVER and as I looked at my Garmin for the 12th time I realized I was almost there.  Thank God!  But wait?!  My Garmin was showing I had run 6.2 miles, but I was still running. You've got to be kidding me...I'd even started my watch late.  More walking ensued until I could see the finish line in the distance.  I didn't run hard because I was worried about dry heaving like I did in prior years.  When I got to the final stretch I sprinted as fast as I could and really hoped I didn't trip and fall in front of everyone.  There's nothing more motivating and flattering than hearing your friends and peers cheer you on as you're about to cross the finish line.  And just like that, I was done.  Time: 1:17:30  Distance: 6.67 miles  Pace: 11:37  Fastest Mile: 9:12

I didn't run the 1/2 marathon, I wasn't the fastest runner, I walked parts of the course, but I got out there and did it!  After the race, I swore I'd skip the 10k next year and go back to the 5k, but now I'm not so sure.  To me, the hardest part of running isn't actually running, it's how you feel mentally, how you talk to yourself, and how you push through that mental barrier.  It can be done, but it isn't always easy.

{Taste Test Tuesday} Spicy Italian Zucchini Boats

I recently discovered Pinterest and have been testing recipes I've found on it.  I saw this recipe floating around and made the assumption there was Italian sausage in it, but that's not the case.  It's a veggie loaded with other veggies...perfect if you're a vegetarian.  Okay, so it's not the end of the world there's no meat in them, but I definitely needed some protein to go with this dish.  I grilled up some chicken and had these on the side.  They do have a kick to them, so if you don't like spicy food you'll want to cut back the red pepper flakes.

Serves 2-4

Ingredients

• 2 medium zucchini
• 2 garlic cloves, minced
• 1 medium tomato, seeded and finely chopped
• 1/2 cup fresh mushrooms, finely chopped
• 3 teaspoons fresh basil, chopped, divided
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes
• 2 tablespoons extra virgin olive oil
• 3/4 cup shredded Parmesan cheese, divided
• Salt and pepper, to taste

Directions

Preheat oven to 400 degrees.

Cut zucchini in half lengthwise.  Scoop out pulp and seeds, leaving 1/4-inch shell (use a small spoon for this).  Reserve the pulp from two zucchini slices and chop.  Combine zucchini pulp, garlic, tomato, mushrooms, 1 teaspoon basil, oregano, crushed red pepper flakes, salt, pepper, olive oil, and 1/2 cup Parmesan cheese in a medium bowl.  Divide mixture among zucchini shells.

Place stuffed zucchini in a 13x9 baking dish; cover with foil.  Bake for 25 minutes or until zucchini is tender.  Sprinkle with remaining 1/4 cup cheese. Bake uncovered for 5 minutes more or until cheese is melted. Top with fresh basil.

Adapted from The Comfort of Cooking website

I did like these very much as a side dish and they turned out so pretty. (Except for the bottoms - the skin kind of burnt)  The fresh basil and meaty mushrooms were tasty, but the real winner was the Parmesan cheese!  Mmm...cheese.  These do not make good leftovers, I REPEAT, these do not make good leftovers!  They turn into floppy, soggy...things. 

I'd give these ☆☆☆☆ out of 5 stars.  What's your favorite vegetarian recipe?

Insanity Week 1 & 2 Review

My Insanity challenge group kicked off on July 8th and my challengers are already seeing some great results!

Week 1:  We all did our Fit Test on day one to gauge our progress over the next 60 days.  Personally, I couldn't do the push-up jacks, so I did modified push-ups instead.

We were all pretty sore the first several days, but it went away by the end of the week.  My husband and I started drinking Results and Recovery formula toward the end of the first week which really seemed to help.  It helps you refuel, re-energize, and most importantly, it helps reduce soreness.  Hallelujah!  

My challengers totally ROCKED it the first week and lost a total of 26 pounds!  How amazing is that?!  I couldn't be more proud of them!

Week 2:  After a week of workouts most of us agreed that Pure Cardio is our favorite.  You go from one exercise to another with no rest breaks in between whereas on the other workouts you do circuit training, so you get a thirty second break between sets.  Some of us had a hard time adjusting our schedules, especially me.  I was getting up about an hour and half earlier to do my workout, but was going to bed at my normal time.  Bad idea.  I was averaging 5-1/2 to 6 hours of sleep a night last week which isn't nearly enough for me. 

Some of us are working through minor setbacks (my jacked up toe being one of them), but we keep pushing play and motivating each other.  I love the positivity this group brings and can't wait to see our 60 day results!

Asian Chicken Salad

I can be a pretty indecisive person.  Ask me what my favorite movie is or what my favorite song is and you won't get a solid answer from me.  There are tons of songs and movies I like, so it's too hard to pick my favorite.  The same goes for food.  There are so many tasty recipes it's hard to pick a favorite.  This salad is so dang good it deserves to be a favorite, but my favorite dish of all time???  I can't make that kind of commitment, so I'm putting it under the "Salad" category instead of the "Best Dish Ever" category.

Without further ado...this is my favorite salad recipe!  Yep, you heard me right.  FAV-OR-ITE.  It's light, healthy, colorful, and simple to make. Not to mention it's perfect on a hot summer day. It can be a main dish or a side dish, a red fish or a blue fish.  Um wait...I got carried away.  Moving on...I haven't met a single person who didn't like it, and if I did, I'm not sure we could friends anymore.  That's how good it is - hand over heart.  

 Serves 6

Ingredients

Salad: 

• 1 large carrot
• 3 cups shredded Napa cabbage, from 1 small cabbage
• 3 cups shredded romaine lettuce, from 1 small head of lettuce
• 1 small red bell pepper, seeded and deveined, thinly sliced
• 2 tablespoons fresh Thai basil leaves or fresh mint leaves, chopped
• 1-2 scallions, chopped
• 2 cups thinly sliced or shredded rotisserie chicken (about 2 small chicken breasts)
• 1/2 cup silvered or sliced almonds, toasted
• 1 tablespoon toasted white or black sesame seeds

Dressing: 

• 1/4 cup canola oil
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons rice vinegar
• 1/2 teaspoon granulated sugar
• Kosher salt and freshly ground black pepper, optional

Directions

For the salad: Using a vegetable peeler, shave the carrot and add to a large salad bowl.  Stir in the cabbage, lettuce, pepper, Thai basil, chicken, scallions, almonds, and sesame seeds.

For the dressing: In a small bowl, whisk together the oil, soy sauce, vinegar, and sugar until smooth.  Season with salt and pepper, to taste.

Pour the dressing over the salad and toss well.  

Adapted from the Food Network website.

Seriously, what are you waiting for?  Make this tonight!  I promise you won't be disappointed.

I'd love to know what your favorite salad recipe is! 

Upcoming Insanity Challenge Group

I'm beyond excited to start my next challenge group on July 8th!  It's called "Train INSANE or Remain the SAME" and is an exclusive Insanity group.  I think it's such a cool idea for all of us to be doing the same workout at the same time.  We'll all be sore together, we'll all sweat together, and we'll all finish together!  It is incredibly motivating for me to be part of a group and to have others hold me accountable so I don't give up. 

Oh, and guess what?!  Beachbody just came out with a new Shakeology flavor.  Wait for it...vanilla!  Hip hip hooray!  I've been waiting for this day to come because honestly, who doesn't like vanilla?  It's so versatile you can pretty much throw anything in it.  There's a promotion going on until July 7th, 2013 where you get FREE shipping on any one-time Vanilla Shakeology orders, so my husband and I took full advantage of it and placed our order yesterday. :-)  

New challenge group + new Shakeology flavor = one happy girl!!!

Low Fat Buffalo Chicken Wraps

Yes, you read the header right.  LOW FAT Buffalo Chicken Wraps.  The tanginess of the vinegar and hot sauce with the creaminess of the Greek yogurt and blue cheese take these wraps to another level.

  

Serves 4

Ingredients:

• 2 tablespoons Frank’s hot sauce
• 3 tablespoons white vinegar, divided
• 1 tablespoon EVOO
• 1 lb. thinly sliced chicken breasts
• 2 tablespoons reduced fat mayo
• 2 tablespoons plain nonfat Greek yogurt
• ¼ cup crumbled blue cheese
• 4 (8 inch) tortillas
• 4 romaine lettuce leaves, chopped
• ½ a large tomato, diced
• 2 scallions, chopped
• 1 celery rip, finely diced
• Cayenne pepper, to taste
• Black pepper, to taste

Directions:

Whisk together hot sauce, 2 tablespoons vinegar, and cayenne pepper in a medium sized mixing bowl.

Heat olive oil in a large nonstick skillet over medium-high heat, add chicken.  Cook until no longer pink in the middle.  (3-4 minutes per side)  Let chicken rest for 5 minutes and then chop into bite sized pieces.  Add it to the hot sauce bowl.  Toss and coat well.

Whisk mayo, Greek yogurt, black pepper, celery, and the remaining 1 tablespoon vinegar in a small bowl.  Stir in blue cheese.

To assemble wraps: Lay tortilla on a work surface or plate.  Spread with ¼ of the blue cheese sauce and top with ¼ of the chicken, lettuce, scallions, and tomato.  Roll into a wrap.

Add some sweet potato fries and dipping sauce to the side and dinner is done. 

You're welcome.

Move, Work, Run

The past several months have been BUSY and my workouts/blog posts have suffered.  I moved out of town, went back to work (after a year hiatus), and picked up running again.  Whew!  

Moving.  After a year of eating out, floating the river, and drinking local beer we decided to move back to Klamath Falls.

Klamath Falls, OR

As I'm sure most of you know, moving sucks.  I'm glad the worst part is over.  (Packing, loading the U-Haul, etc...)  We're looking to buy our first home which is exciting and nerve wracking at the same time.  Luckily, we know an awesome realtor, Kim Swagert, who should be able to hook us up with the perfect house.

It's been nice to catch up with family and friends and I definitely missed local hockey and 99.5 The Rock!  

Work.  What can I say?  I really enjoyed not working this past year, but got a little lonely being home all day with nobody to hang out with other than the dog and cat.  You can only watch so much "Deadly Women" and "Snapped" before you start to feel like a criminal.  When I heard my old job at the radio station in Klamath Falls opened up, I was all over it.  I had a good gig there and knew the opportunity to get my position back wouldn't come around again anytime soon.  As Eminem would say "It feels so good to be back!" 

Just another day at work back in '07

Running.  I've done little running the past year because the Beachbody workouts are so intense.  I didn't want to over-train and honestly, I just didn't have the energy to do both.  Since I have some races coming up, I thought I'd better jump back on the running wagon.  I am fortunate enough to have a running partner for the first time ever.  Did I mention she's awesome?  Not only does she run with me, but she told me about some great local running groups.  The first one is actually a trail running group where you earn points over the duration of the series and they give away weekly prizes.  The second is a running club called the Linkville Lopers.  They do weekly runs every Wednesday with two pace groups.  I believe one group runs at an eight minute pace and the other group (led by my running partner) runs at a ten-ish pace.  The trail runs are pretty insane, but the Wednesday runs are fairly mild and great for beginners, like me.  

My running partner, Grace.  Photo courtesy of Cody Ames Photography.

Life is good.  

{Taste Test Tuesday} Curried Chicken Salad

I've tried several Curried Chicken Salad recipes that pack a lot of calories.  I was skeptical to try this recipe because of how healthy it was.  I also worried about how the chicken would taste after poaching it.  I'm not a fan of poaching chicken and prefer to roast it when possible. 

There are some odd food parings in this dish, but they seemed to work very well together.  You get the sweetness from the grapes, the crunch from the almonds, the spice from the curry powder, and the creaminess from the Greek yogurt. 

It was surprisingly good, but make sure you don't over cook the chicken or it will be tough.

Serves 4

Ingredients

• 1 cup low-sodium chicken broth
• 1 cup water
• 1-1/4 lbs. boneless skinless chicken breasts, no more than 3/4" thick
• 1/4 cup sliced almonds
• 1/2 cup nonfat plain Greek yogurt
• 2 tablespoons  mayo with olive oil
• 1 teaspoon curry powder
• 1 cup halved red grapes
• 1/4 cup chopped cilantro
• Salt and pepper to taste
• 6 ounces mixed greens (about 6 cups lightly packed)
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons lemon juice

Directions

Bring the broth and water to a boil in a medium saucepan.  Add chicken to broth and simmer, covered, for 8 minutes.  Turn the heat off and let the chicken stand in the cooking liquid, covered, until cooked through, about 20 minutes.  Remove the chicken from the broth and cool completely in the refrigerator.  Cut into 1/4" dice.  Toast the almonds in a small dry skillet over medium-high heat until fragrant and beginning to turn golden, 2 to 3 minutes.

In a large bowl, stir together the yogurt, mayo, and curry powder.  Fold in the chicken, grapes, and cilantro.  Season to taste with salt and pepper.

In a large bowl, toss the greens with the extra virgin olive oil and lemon juice.  Arrange the greens on 4 individual plates, top with a scoop of the chicken salad and sprinkle with almonds. 

Adapted from the Food Network website

This dish gets ☆☆☆ 

What Your Dinner Plate SHOULD Look Like

What should your dinner plate look like?  ANSWER: 50% veggies, 25% lean protein, and 25% whole grains.

Veggies: Leafy greens, cabbage, carrots, bell peppers, broccoli, spinach, kale, cucumber, cauliflower, green beans, asparagus, mushrooms, zucchini, eggplant, etc…

Lean proteins: Fish, chicken, turkey, pork tenderloin, & certain cuts of beef such as top round.

Whole grains: Brown rice, quinoa, barley, whole wheat pasta & bread.

What does your dinner plate look like?



 

{Taste Test Tuesday} Balsamic Chicken Drumsticks

I remember my mouth watering when I saw this recipe on Everyday Italian over a year ago. 

Looks delicious, right?  When I took my first bite I was surprised by how incredibly plain it was.  How could something marinated in balsamic vinegar, honey, brown sugar, etc... be plain?  The recipe said to marinate the chicken for 2 hours (which I did), but that obviously wasn't long enough.  I wonder if they would have been better sitting in the marinade overnight.  I also expected the marinade to turn into a glaze after cooking it.  Again, the recipe said it would be thick to brush on the drumsticks, but it was quite thin.  I think it's safe to say I was pretty disappointed with the end result. 

 

Serves 4

 

Ingredients

• 1/2 cup balsamic vinegar
• 1/2 cup honey
• 1/2 cup brown sugar
• 1/4 cup low sodium soy sauce
• 5 sprigs of rosemary
• 5 garlic cloves, halved
• 10 to 12 chicken drumsticks
• 2 tablespoons toasted sesame seeds
• 1/4 cup chopped flat-leaf parsley

Directions

 

Combine the balsamic, honey, brown sugar, soy sauce, rosemary sprigs, and garlic cloves in a large, re-sealable bag.  Shake and squeeze the bag to dissolve the honey and the brown sugar.  Add the chicken drumsticks to the bag and seal with as little air as possible.  Place in the refrigerator and marinate for 2 hours.

 

Preheat the oven to 450 degrees. 

 

Place the drumsticks on a foil-lined baking sheet.  Bake until the skin is caramelized and very dark in spots, about 30 to 35 minutes.

 

Meanwhile, place the marinade in a small saucepan.  Bring the marinade to a boil (in order to kill bacteria).  Reduce heat to simmer and cook over low heat until thick, about 15 minutes.  Reserve.

 

Use a pastry brush to brush some of the cooked marinade on the cooked chicken.  Place the chicken on a serving platter.  Sprinkle with the sesame seeds and chopped parsley.

 

From the Food Network website.

 

I'm giving this recipe ☆☆

 

 

Green Tea Benefits

I used to have a major Diet Pepsi addiction.  I would drink it as soon as I got up in the morning and would continue to drink it throughout the afternoon.  I knew it was unhealthy, but I desperately needed my caffeine fix!  Coffee wasn't an option.  I love the smell of coffee, but can't stand the taste.  What else was there?  GREEN TEA.  I slowly incorporated green tea into my daily routine and eventually cut out Diet Pepsi.  I knew green tea was healthier, but I didn't know why.  Let me just say there is more to it than just caffeine.

Weight Loss.  It burns fat and boosts your metabolism rate naturally.

Skin Protection.  It helps protect your skin from the sun's ultraviolet rays.

Tooth Decay.  It kills mouth bacteria and prevents bad breath.

Heart Disease. Studies show it can lower the risk of a heart attack by up to 11%. It also helps prevent the buildup of fatty material along the inner walls of arteries.

Diabetes.  It helps regulate blood sugar levels and can lower your risk of developing type 2 diabetes.

Cholesterol.  It reduces "bad" cholesterol and improves "good" cholesterol.

Alzheimer's & Parkinson's.  Studies show it can prevent brain cells from dying and restore damaged brain cells.

Cancer.  It reduces the risk of certain cancers such as esophageal, ovarian, and bladder.

Bone Health.  It can increase bone density and lower your fracture risk.

How much should you drink?  Some say as little as two cups per day while others say five.  I drink two cups of Tazo Zen Green Tea a day; one hot cup in the morning and a cold glass early in the afternoon.  If you want the benefits, but don't don't like the taste, consider taking a green tea supplement instead.

STOP drinking soda and energy drinks and START drinking green tea!!!



 



Salmon w/ Creamy Dill Sauce

Salmon.  Either you love it or hate it.  I happen to love it, especially with this creamy sauce.  I always thought salmon was incredibly expensive until I bought it frozen at Trader Joes for $9.99/lb.  Not bad considering a serving of fish is about 3 oz.  If you don't like the taste of salmon or feel it's too pricey, substitute tilapia.

Serves 4

Ingredients

• 1 lb. salmon
• 3/4 teaspoon lemon-pepper seasoning
• 1/2 teaspoon onion salt
• 1/2 small onion, sliced & separated into rings
• 4 lemon slices
• 2 tablespoons butter, cubed
• Cooking spray

Dill Sauce

• 1/3 cup light sour cream or nonfat Greek yogurt
• 1/3 cup mayo with olive oil
• 1 tablespoon finely chopped onion
• 1 teaspoon lemon juice
• 3/4 teaspoon fresh dill
• 1/4 teaspoon garlic salt
• Freshly ground black pepper to taste

Directions

Preheat oven to 350 degrees.

Line a baking dish with heavy-duty foil; lightly spray with cooking spray.  Place salmon skin side down.  Sprinkle with lemon-pepper and onion salt.  Top with onion and lemon slices.  Fold foil around salmon and seal tightly.

Bake for 20 minutes.  Open foil carefully, allowing steam to escape.  Broil 4-6 inches from the heat for 8-12 minutes or until the fish flakes easily with a fork. 

Combine sauce ingredients until smooth.  Serve with salmon.

Note: Some of the onion will be burnt after broiling which I toss and I set aside the lemon.

Adapted from the Taste of Home website.

This is my FAVORITE salmon recipe, what's yours?

Healthy Grocery Shopping Tips

Good nutrition starts with smart choices at the grocery store!  Cooking healthy meals can be challenging if you don't have the right ingredients in your kitchen.  Check out these simple tips to keep you on track while shopping.

Plan ahead.  To eat healthy, I've found it's ESSENTIAL to plan your meals for the week in advance.  It used to take me hours to plan an entire weeks' worth of meals until I came up with a base plan to narrow it down.  My base plan consists of at least:

1 fish recipe
1 crock pot recipe
1 clean eating recipe
1 chicken recipe
1 salad recipe
1 cheat meal

Since it's just me and my husband we almost always have leftovers so these six meals turn into ten or more meals.  From here all you have to do is fill in a couple meals and add your snacks.  DONE.

Create a shopping list.  It may take a few minutes, but it will prevent extra trips to the store for missing ingredients.  I highly suggest making a list that is grouped by: lean proteins and dairy, veggies and fruit, whole grains, and extras.  It will save time at the store so you're not going back and forth. 

LEAN PROTEINS & DAIRY	VEGGIES & FRUIT
EXTRAS	WHOLE GRAINS

Don't shop hungry.  People tend to make unhealthy impulse buys on empty stomachs, so make sure to eat a snack before you shop!

Choose organic.  I realize organic food can be expensive, but try to choose it when you can.  You get the same benefits with fewer pesticides. 

 

Shop the perimeter.  This is where produce, dairy, meat, and whole grains are located.  Try to avoid the center aisles where junk food lurks.

Produce: This is the section you should spend the most time in and the majority of your shopping cart should be filled with colorful fruits and veggies.

 

Whole Grains: Choose whole wheat bread and pasta.  You can start with whole wheat blends and slowly transition to 100% whole wheat.  I personally can't stand whole wheat pasta, so I buy multigrain pasta instead.  Other grain options include: quinoa, brown rice, and barley.

 

Lean Proteins: Fish, skinless poultry, and lean cuts of meat such as top sirloin and tenderloin are good choices.  Be sure to watch your portion sizes!  One chicken breast isn't necessarily one serving.

Dairy: Low-fat and nonfat are the best options.

 

Frozen Foods: Frozen fruits and veggies are better than canned.  Canned fruits and veggies tend to be packaged in salt, sugar, and preservatives for taste and longevity. 

 

Canned Foods: When buying canned foods look for low sodium options, low-fat soups, and tuna or salmon packed in WATER instead of oil.

 

Foods to Avoid: Try to avoid foods that contain more than 5 ingredients, artificial ingredients, or ingredients you can't pronounce.



 

{Taste Test Tuesday} Chicken Parmesan w/ Pasta

My parents gave me a wonderful gift for Christmas!

I have been leaning towards "Healthy Eating" rather than "Clean Eating" because most of the clean recipes I've tried I haven't liked.  They lacked flavor and had little to no spices in them.  I'm sorry people, but you NEED salt and pepper to flavor a dish!  I pretty much gave up trying to find new clean recipes until I got this book.  It's filled with pictures, menu plans, shopping lists, cooking terms, a conversion table, etc... and guess what?  They put salt and pepper in their dishes!  Woo hoo! 

My first taste test meal out of this book is Chicken Parmesan with Pasta.  It has cheese, pasta, and several spices...that's my kind of meal! 

It did not disappoint.  I couldn't believe it was HEALTHY and CLEAN.  It tasted pretty damn similar to my version of Chicken Parmesan with Pasta minus a ton of calories.  If you're on the fence about clean eating like I was, I highly suggest giving this meal a try.  I did make a couple modifications to it:  I used multigrain pasta instead of whole wheat and I used a red bell pepper instead of a green.

Serves 4

 

Ingredients

•  Olive oil cooking spray
• 2 tsp. olive oil
• 1/2 cup diced white onion
• 1 red or green bell pepper, seeded and diced
• 2 to 3 cloves garlic, minced
• 2 tsp. dried oregano, divided
• 1 (28 oz.) jar crushed organic tomatoes
• 1 Tbsp. sun-dried tomato paste or organic tomato paste
• 1/2 cup whole-wheat panko bread crumbs
• 1 Tbsp. grated reduced-fat Parmesan cheese (I didn't have reduced-fat on hand so I used regular Parmesan cheese)
• 1/2 tsp. dried thyme
• 1/4 tsp. salt
• 1/4 tsp. ground black pepper
• 4 (4 oz.) boneless, skinless chicken breasts
• 1 Tbsp. Dijon mustard
• 1/2 cup shredded part-skim mozzarella or Italian cheese
• 8 oz. cooked multigrain or whole wheat penne
• 1/4 cup chopped fresh basil

Directions

1. Preheat oven to 400 degrees.  Coat a large baking sheet with cooking spray. 

2. Heat oil in a large saucepan over medium heat.  Add onion, bell pepper, and garlic and saute 3 to 5 minutes, until vegetables are soft.  Add one teaspoon oregano and stir to coat. Cook 30 seconds, until oregano is fragrant.  Add tomatoes and tomato paste and bring to a simmer.  Reduce heat to low, partially cover and simmer 20 to 30 minutes.

3. Meanwhile, in a shallow dish, combine panko bread crumbs, Parmesan cheese, remaining teaspoon of oregano, thyme, salt, and black pepper.  Mix to combine.  Taste for seasonings and add a bit more salt and pepper if needed.  Brush both sides of each chicken breast with mustard.  Transfer each breast to panko mixture and turn to coat both sides.  Arrange chicken on prepared baking sheet.  Coat surface of chicken with cooking spray.  Bake for 20 minutes.

4. Top each chicken breast with 2 to 3 tablespoons of tomato sauce and 2 tablespoons of mozzarella or Italian cheese.  Return chicken to oven and bake 10 minutes more, until crust is golden brown and cheese is melted and bubbly.

5. Arrange pasta on a serving plate and top with remaining tomato sauce and a little grated Parmesan cheese.  Serve chicken with pasta on the side, garnishing both with basil.  I also served steamed broccoli on the side.

Tip:  Make your Chicken Parm more golden in color by toasting the panko crumbs in a skillet over medium heat before making the dish.

Adapted from The Best of Clean Eating book

This recipe gets ☆☆☆☆  Share your favorite Clean Eating recipe with me!

 



Healthy Snack Ideas

I've been eating the same three or four snacks every day for the past several months and need to change it up!  I have several books with healthy snack ideas and compiled a list of the best!

• Shakeology
• Low-fat cottage cheese with berries
• Banana or apple with peanut butter
• Plain popcorn topped with a pinch of salt
• Tuna stuffed inside a multigrain pita
• Sliced veggies with hummus
• Multigrain bagel with low-fat cream cheese
• Unsalted almonds, cashews, etc...
• Baked sweet potato topped with nonfat Greek yogurt and chives
• Whole wheat pita with hummus, smoked salmon, and dill
• Sliced kiwi with nonfat strawberry yogurt for dipping
• Fruit skewers
• Strawberries topped with light cream cheese
• Celery topped with peanut butter and raisins
• Whole wheat toast topped with turkey and reduced-fat cheese
• Hardboiled egg mashed and scooped onto a romaine lettuce leaf
• Guacamole with sliced red peppers
• Whole grain English muffin with strawberry preserves
• Protein bar
• Reduced-fat string cheese

Fruit Skewers

What's your favorite snack?

Smothered Chicken

I was digging through old recipes and found this hidden gem.  It's simple to make and the lemon marinade gives the chicken a nice tang.

Serves 4

Ingredients

• 4 boneless chicken breasts (about 1 lb.)
• ½ medium onion, thinly sliced
• 1 medium green bell pepper, thinly sliced
• 1 cup mushrooms, sliced
• 1 cup shredded mozzarella or Italian cheese
• 1 lemon, juiced
• 1 tablespoon butter
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ½ teaspoon garlic powder
• ¼ teaspoon pepper
• 1/8 teaspoon cayenne pepper
• Cooking spray

Directions

 

1.  In a small bowl whisk together olive oil, lemon juice, and black pepper.  Place chicken and marinade in a gallon size Ziploc bag.  Refrigerate for 1 to 24 hours.

 

2. Spray a large skillet with cooking spray; heat over medium heat.  Sprinkle both sides of chicken with oregano, salt, garlic powder, and cayenne pepper.  Cook chicken 8-10 minutes, turning once, until no longer pink in the middle.

 

3. In a separate skillet, melt butter over medium heat.  Cook bell pepper and onion for about 5 minutes, stirring occasionally, until crisp-tender.  Stir in mushrooms and cook 3 to 5 minutes, until vegetables are tender.

4. Sprinkle cheese and vegetables over chicken; remove from heat.  Cover and let stand until cheese is melted.

 

Serve with brown and wild rice.