Tuesday, August 30, 2011
Rosemary Balsamic Chicken and Veggies-Slowcooker Style
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| Courtesy of Clean Eating Magazine |
Serves: 8
Hands-on time: 20-30 minutes
Total time: 4 1/2 - 8 1/2 hours, depending on slow cooker setting.
INGREDIENTS:
- Olive oil cooking spray
- 6 4-oz boneless, skinless chicken breasts
- 1/3 cup balsamic vinegar
- 2 tsp dried rosemary
- 2 tsp low-sodium soy sauce
- 1 tsp Sucanat
- 2 medium zucchini, sliced
- 2 medium yellow squash, sliced
- 6 oz sliced white mushrooms
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 red onion, peeled and cut into chunks
- 1 head garlic, peeled and separated into cloves
- 2 cups finely chopped kale
INSTRUCTIONS:
- Remove lid from slow cooker, mist interior with cooking spray and place chicken inside.
- In a medium bowl, whisk vinegar, rosemary, soy sauce and Sucanat. Add remaining ingredients, except for kale, and stir well to coat.
- Pour vegetable-sauce mixture into slow cooker, over top of chicken. Cover and cook on low for 6 to 8 hours, or on high for 4 to 5. One hour before serving, stir in kale and replace cover. Before plating, use a fork to lightly shred chicken in the slow cooker. Serve over brown rice, quinoa or whole-wheat angel hair pasta.(I used quinoa and cooked it in chicken stock)
Nutrients per 1-cup serving: Calories: 144, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 13 g, Fiber: 3 g, Sugars: 4 g, Protein: 14 g, Sodium: 93 mg, Cholesterol: 37 mg
Thursday, August 25, 2011
September Food Journals
Starting tomorrow I'm going to be back on my food journals. I start my boot camp classes up again the week of September 18th, so I'm going to try to keep track of my meals on here until then. Fall is a great time to get back on track from all of the parties and temptations during summer! It's also good to learn some self control before the craziness of the holidays! :) I have had interest from people on what I usually eat along with questions on snack ideas, etc. So i thought this would be a good place to provide examples. Let me know if you want to see anything else, or have any questions!
-Michaela
My personal Eating Goals:
- Eat 5-6x per day
- Be better at measuring my portions!
- Eat fresh vegetables/fruits 5-6x per day
- Combine lean protein and complex carbs for every meal
- Drink 8 cups of water per day (no diet soda or juice!)
- Never miss breakfast
- Consume healthy fats, avoid saturated
- No white breads or sugars
- Allow myself 2 cheat meals on weekends
- No food after 9pm
- Take my vitamins daily
Tuesday, August 23, 2011
Protein Packed Sausage and Veggie Frittata
Sorry it has been forever since I have posted! It has been a hectic summer! I'm glad fall is approaching though, and we can get back to our regular postings of 3-4 times per week. I'm excited for a new season of cooking and working out! Below is a little breakfast goodie I thought up this morning. I have never attempted a frittata before, and I'm happy to say it turned out really well! We'll definitely be having this again for breakfast soon!
- 6 eggs
- 4 egg whites
- 3.5 small links "nitrate and msg free" chicken sausage (i used andouille style)
- 3/4 cup diced mushrooms
- 1 cup diced broccoli
- 1/2 cup lowfat milk
- 4 oz cheese (I used Swiss, but Parmesan would be good too!)
- Preheat oven to broil
- In bowl mix eggs and milk and set aside
- In oven safe skillet, spray pan with olive oil, and saute sausage, broccoli, mushrooms on med-high heat.
- Pour egg mixture over sausage, broccoli and mushrooms
- Sprinkle cheese on top of eggs and cook for a few minutes until eggs set
- Place skillet in oven on broil for about 5 minutes until browned
- Enjoy!!!
Nutrition Information:
Calories: 288
Fat: 15.3g
Saturated: 4.4g
Polunsaturated: 1.9g
Monounsaturated: 4.4g
Protein: 32g
Carbs: 5.3
Sodium: 234mg
Potassium: 321mg
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