My Marinade

  I do not mean to confuse anyone by having a title about a marinade and then a picture of a salad.  Originally, I thought I'd post about my Greek salad.  But as I started thinking a little deeper, I realized just about anyone can make a salad.  This fella consists of a crisp bed of lettuce, cucumbers, tomatoes, chickpeas, kalamata olives, feta cheese, and my homemade tzatziki sauce.  The tzatziki sauce consists of 1 cup fat free Greek yogurt, one half chopped and seeded cucumber, 1 1/2 teaspoons dried dill, and 1/8 teaspoon garlic powder.  That is all easy to explain, but the real star of the show is my chicken and my lovely standby marinade.

My marinades always consist of the same base- olive oil, citrus juice, crushed garlic, salt, and pepper.  That's it.  Plain and simple.  I switch out different citrus flavors and add spices depending on if I am making more of a Mexican or Tex-Mex, Mediterranean, Italian, etc.  But all in all, it consists of the same base and works for me every time with any kind of meat or as a basting liquid to brush over grilled veggies. 

My Simple Marinade

(for 1-2 pounds of meat)

1/4 cup olive oil
Juice of one lemon or lime
1 clove garlic, crushed
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Whisk all ingredients together until combine.  Place meat in a large Ziplock bag and pour the marinade over the meat.  Let the meat marinade for at least 1-2 hours or overnight.  If you are planning on grilling your meat, make sure to shake off the extra drips of marinade before placing the meat on the grill so you do not have a massive flame.

Do not fear the olive oil.  Olive oil is your friend and will make your meat nice, tender, and juicy. I also do not suggest swapping the olive oil for any other kind of oil because it adds depth and flavor.  Put away the sodium induced marinade packets.  Use this marinade and you will be happy:)

Menu Plans

 

  I'm not being lazy this week by just photographing the weekly menu and posting it on the blog; although, it is saving me a little time.  Really, I just wanted to show you all my cute Valentine's Day themed paper.  I love seasonal magnetic paper pads!  I wish I had one for every holiday. 

This week's menu was inspired by an odd craving for lean proteins.  I think it is my body's way of healing and telling me what it needs.  After my visit to the doctor for a follow up on my back and neck after the car accident last week, I am now on two different types of muscle relaxers and an anti-inflammatory pill.  One muscle relaxer is for the morning and afternoon.  The other is for night.  This is to help with the tension and muscle spasms.  The anti-inflammatory medication is to help with any swelling.  Today is my first day taking the new meds.  So far, I'm a little drowsy, but I can feel it helping.

The doctor also wants me to go to a physical therapist.  I have an appointment on Thursday.  While I want to do what is best for my body, I'm a little disappointed in the Kansas "No Fault" laws.  Because it was an auto accident, I can't use my regular health insurance.  As far as my car insurance, I have to pay everything health and injury related out of pocket, send in the receipts, and then pray to God that either my insurance or the little chica's insurance fully reimburses me.  I guess this is where the insurance thing is beginning to suck.  I am trying to remain patient and positive.  Planning this week's menu helped me remain positive, so let's discuss...

Sunday we will be enjoying a light dinner served with a side of quinoa (pronounced keen-wa) and roasted veg.  Justin is not the biggest fan of fish, so we are going to experiment with our smoker.  Monday and Tuesday will be a taste of Greece with chicken gyros and Greek salad.  I am on a quest to find some gluten-free pita bread, otherwise my gyro may be served as a salad topper on the Greek salad.  Wednesday and Thursday, will be a make-ahead casserole packed with hearty white beans and turkey sausage.  Finally, either Friday or Saturday we will dine casually on pecan crusted chicken, baked sweet potatoes, and roasted broccoli. 

Here is the grocery list rundown:

Bananas

Broccoli

Zucchini

Eggplant

Tomatoes

Cucumber

1 bag yellow onions (because I'm out and it is cheaper to buy them in bulk)

1 head garlic

Sweet potatoes

Kale (for a minestrone soup I will be making for my lunches this week)

Romaine lettuce

Apples

1 bag lemons

Kalamata olives

2 cans chickpeas

1 bag white beans

Reduced-sodium chicken broth

1 can diced tomatoes

1 can tomato paste

1 can pumpkin

Pecans

Slivered almonds

Pumpkin pie spice (the pumpkin and spice are for my breakfast recipe)

Stevia

Non-fat plain Greek Yogurt

Parmesan cheese

Boneless, skinless chicken breast (I am buying a bag in bulk, as it is generally cheaper)

Turkey kielbasa sausage

Pita bread (I will be on the hunt for a gluten-free version)

Pantry items you will need or can purchase if you do not have them:

Dried dill weed

Dried thyme

Dried oregano

Bay leaves

Red pepper flakes

Olive oil

Balsamic vinegar

Brown sugar

Quinoa

For my breakfasts this week, I am trying a new sweet potato & pumpkin parfait idea from the magazine my gym publishes. I will be blending the pumpkin and roasted sweet potatoes into a puree and then topping it with stevia sweetened Greek yogurt and toasted slivered almonds.  For lunch, I'm still on my kale kick and thought making my own minestrone soup sounded good.  I will be serving the soup along side sliced apples and a peanut butter dip.  I am pretty pumped!

Tanner's Chicken Nachos

One of our favorite watering holes in the Kansas City metro area is Tanner's Bar & Grill.  For some odd reason, no matter where we've lived there has always been a Tanner's near by.  Besides having decent pub grub the prices are cheap and there is always a special.  My favorite item to order, the chicken nachos.

Normally, these nachos are laden with cheesy Rotel.  I've lightened it up by using 2% cheddar, 2% Velveeta, and skim milk.  I didn't have any Rotel on hand, so I chopped up some jalapenos to add to the cheese sauce.  Needless to say, we were pleased.

"Tanner's" Chicken Nachos

1 cup skim milk
2 cups 2% shredded cheddar cheese
8 oz. cubed 2% Velveeta
1/8 teaspoon garlic powder
2 tablespoons chopped jalapenos
1 cup shredded chicken breast
2 diced Roma tomatoes
1 bunch chopped green onion
Tortilla chips
Sour cream & salsa to serve on the side

Pre-heat your oven on the lowest broiler setting.  Pour the skim milk, cheeses, garlic powder, and jalapenos into a saucepan.  Melt, stirring constantly, over low to medium-low heat.  When the cheese is melted, remove from heat and set aside.  Spray a large cookie sheet with non-stick cooking spray.  Arrange the chips on the cookie sheet.  Top with chicken and cheese sauce.  Place in the oven.  Keep a close eye on them, so not to burn the chips.  When the cheese begins to bubble, remove the oven and top the nachos with the green onions and tomatoes.  Serve along side with sour cream and salsa.

Black Bean, Sweet Potato, & Kale Soup

So, you probably think, "Man!  Sara and Justin eat a lot of soup.  What the heck?!"  Well, we do eat a lot of soup.  And, we don't really get tired of it either.  Once the weather begins to cool, I find that soup is so easy and comforting on a busy week night.  I love it not only for the warmth and comfort, but also because I can make a big batch ahead of time, it gets better after you make it and the flavors marry together, and I can easily freeze the leftovers for a quick lunch when I don't have anything else planned. 

Some find that soup does not always fill them up for long.  Not so with this soup!  Chuck full of fiber and protein due to the black beans, this soup is given added bulk and nutrients with the addition of sweet potato and kale.  Do not fear the kale my friends! The kale packs a flavor similar to a country smoked ham.  I originally thought this soup would taste more like a chili, but found it to have more of a Southern flare similar to the traditional ham and beans.  It is so good!

 

Black Bean, Sweet Potato, & Kale Soup

(inspired by Hy-Vee Seasons magazine)

1 bag black beans

1 medium onion, chopped

1 carrot, chopped

1 stalk celery, chopped

2 medium sweet potatoes, peeled and cut into 1/4-1/2-inch cubes

1 bag cut and ready kale (about 4 cups)

1 tablespoon ground cumin

1 tablespoon crushed red pepper flakes

4 cups reduced-sodium chicken broth (or vegetable broth to make vegetarian)

4 cups water

The evening before you make your soup, you will want to soak your black beans following the overnight directions on the back of the bag of beans.  I poured my beans into a large bowl, covered the beans with water, and let them soak overnight.

The next day, rinse and drain the beans in a calendar.  Dump the beans into a large crock pot.  Add the onion, carrot, celery sweet potatoes, cumin, red pepper, broth, and water to the crock pot.  Cover, and set your crock pot on high.  Stirring occasionally, let the soup simmer for 6-8 hours.  When the beans start to break down, and the soup has thickened, add the kale.  Stir, cover, and simmer for another 1-1 1/2 hours, stirring occasionally.  When the kale has softened, turn your crock pot off.  I like to let the soup set and cool for 20-30 minutes before serving.  You can garnish with sour cream and chopped green onions or serve on its own with a side of crusty bread.

Do You Feel Like Chicken Tonight?

Sorry for the slight delay in recipe postings.  I've been trying to wean myself off pain meds and it is not going so well.  I can move more and each day I'm waking up feeling better; however, by 9:30 a.m. I feel like I need a heating pad, vicodine, and a nap. 

Anyhow, enough of the whining and on to the cheese:)  Do you feel like chicken tonight?  Chicken is by far the most versatile protein, but can get a little boring.  No worries! Here is not one but two recipes for you to try.  One is an spin on Chinese take-out.  The other is more Italian.  Either way, you should try these tasty recipes.

  Originally, this dish was on last week's menu plan, but we ended up eating it on Saturday when I could finally move again.  A traditional Chinese take-out meal takes on a healthier spin using far less oil, brown rice, and a lovely mix of veggies.  This recipe is inspired by Hy-Vee's Seasons magazine, which I believe is offered in stores quarterly.  You can check out the original recipe at Hy-Vee's website, or see my adaptation below.

Spicy Cashew Chicken

(inspired by Hy-Vee)

Non-stick cooking spray

14 oz. boneless, skinless chicken breast cut into 1-inch chunks

4 tablespoons light soy sauce, divided

2/3 cup reduced-sodium chicken broth

2 teaspoons sesame oil, divided

3 tablespoons brown sugar, divided

1 tablespoon freshly grated ginger

2 tablespoons Thai red chili paste

2 cloves minced garlic

1 tablespoon corn starch

1 stalk celery, chopped

20 baby carrots (you can roughly chop them, or leave them whole as I did)

1 cup frozen broccoli florets

1 cup frozen peas

1 medium onion, roughly chopped

1 8 oz. can water chestnuts, drained

1/2 cup cashews

4 cups steamed brown rice

In a small dish, whisk together 2 tablespoons soy sauce, 1/3 cup chicken broth, 1 teaspoon sesame oil, 1 tablespoon brown sugar, 1 tablespoon grated ginger, and one clove minced garlic.  In a plastic marinating bag (a Ziplock bag) or larger dish, toss the above marinade with the chicken.  Let stand for at least one hour or overnight if you are prepping the dish before hand.

Next, spray a large skillet with non-stick spray.  Heat the skillet to medium-high heat.  Add chicken and cook the first side for 3 minutes.  Flip the pieces and cook for another 3-4 minutes or until the chicken is no longer pink in the middle.  Remove the chicken and set aside in another dish.  Add the celery, carrots, broccoli, peas, and onion.  Toss and stir the veggies around in the pan until the onion starts to look slightly opaque.  While the veggies are cooking, whisk together the remaining 1/3 chicken stock, 1 teaspoon sesame oil, 2 tablespoons soy sauce, 2 tablespoons brown sugar, chili paste, 1 clove garlic, and 1 tablespoon corn starch together in a small dish to create your sauce.  When the onions turn opaque, add the sauce to the pan.  Add the chicken back to the pan and the water chestnuts.  Toss and stir to coat until the sauce begins to thicken.  Remove from heat.  Top the chicken veggie mixture over brown rice and sprinkle the cashews on top. 

  Well, this lasagna is not a looker, but pretty tasty.  My food photography skills are already lacking and this proved to be even more of a challenge.  D- on the photog, but A- on the recipe:)  If you're like me, lasagna is kind of a drag to make.  Boil the noodles, mix the ingredients, then the layering.  Bah!  Not with this recipe.  There is no boiling required!  Just mix and layer my friends.  Mix, layer, refrigerate for later, or pop in the oven to enjoy for a meal right away.  Nice!

Chicken Lasagna Florentine

(inspired by Cooking Light)

Nonstick cooking spray

2 tablespoons butter

1 cup skim milk

1 cup reduced-sodium chicken broth

2 tablespoons corn starch

1/4 teaspoon garlic powder

2 cups poached and shredded chicken breast (see this post for flavorful poaching)

1 10 oz. thawed and drained box of frozen chopped spinach

1 cup fat-free sour cream

1 brick 1/3 less fat cream cheese, softened

1 box gluten-free lasagna noodles ( or whole wheat or whatever you prefer)

1 bag 2% shredded mozzarella cheese

1 sheet of foil to cover the top of your baking dish

Pre-heat your oven to 400 degrees.  Spray an 8 by 12 inch baking dish with non-stick spray.   Heat and melt the butter in a small sauce pan over medium-low heat.  While the butter is melting, whisk together the chicken broth, milk, garlic powder, and corn starch until smooth.  Add the mixture to the butter.  Stir constantly until thickened.  Remove from heat.

In another dish, mix the chicken, spinach, sour cream, and softened cream cheese together.  You can add salt and pepper to taste.

Spread 1/2 of the sauce into the baking dish.  Arrange the noodles into the pan.  I used five noodles (4 across, and then I had to break one for the end).  Layer the chicken mixture over the noodles.  Again, arrange noodles over the top of the chicken layer.  Ladle the rest of the sauce over the noodles.  Top with the cheese. 

Cover your baking dish with foil.   Bake in the oven with the foil over the top for 30 minutes or until the middle of the lasagna looks like the cheese is melted.  Remove the foil.  Bake an additional 10-15 minutes or until the edges and top of the cheese look bubbly and golden.  Remove from the oven.  Let set for 5-10 minutes, slice and enjoy. 

Menu Plans

Top of the morning to you all!  I hope everyone is enjoying their weekend.  I am still mending from my little accident, but am trying to remain mobile.  Yesterday I did go into work; however, by noon quickly regretted my decision.  While I did make it the entire day, I was so exhausted when I got home that I was in bed before 8:00 p.m. and didn't wake up until around 7:30 a.m. this morning.  So, I am trying to move as much as I can, but at the same time am taking it easy.

In other news, knock on wood, the insurance companies have been very accommodating and helpful.  In the last 48 hours, I have heard from not only my insurance company, but also the chica's insurance company.  They were having a little bit of trouble with communications lines on her end, as she was not answering her phone.  So, they are now communicating through her parents.  I am trying to remain patient about that by reminding myself that the brain's pre-frontal cortex does not fully develop until the age of 25; however, the other part of me would honestly like to smack her for her immaturity in dealing with adult life and the law.  I am now taking my deep yoga breath....ahhh...remaining calm.  New subject.

On the agenda today, grocery shopping.  One of my favorite things to do!  For this week's menu, I am re-vamping one of my favorite recipes to make it gluten-free.  We are also planning on having another soup recipe from the Hy-Vee Seasons magazine.  And, last but not least, I will be using some extra chicken breast I plan on making early in the week for some chicken nachos inspired by one of our favorite bar and grill restaurants, Tanner's.

Menu for Sunday 1/21/2012 to Friday 1/26/2012

Sunday 1/21       Chicken Lasagna Florentine with Tomato-Cucumber Salad

Monday 1/22      Left-overs

Tuesday 1/23      Black Bean Soup with Sweet Potatoes & Kale served with Cheese Bread

Wednesday 1/24  Left-overs

Thursday 1/25    Chicken Nachos w/ Tomato, Corn, & Avocado Salad

Friday 1/26         Left-overs or out to eat

For your grocery items this week:

1 lb. chicken breast

1 bunch kale or if you can find some already washed and chopped, I suggest you buy the bagged kale

1 bag celery

1 bag baby carrots

2 pints grape tomatoes or 2 lbs. of Roma tomatoes

1 cucumber

1 medium sweet potato

2 bunches green onions

2 medium yellow onions
1 avocado

1 bag black beans

2 boxes reduced sodium chicken stock (if you don't already have some on hand)

1 gluten free baguette

1 package gluten free lasagna noodles

1 container sour cream

2 packages 1/3 less fat cream cheese

1 container Parmesan cheese (if you do not already have some on hand)

1 package 2% shredded mozzarella cheese

1 package 2% shredded cheddar cheese

1 package 2% Velveeta (if you do not have any one hand)

1 package Feta cheese

Skim milk

1 package frozen spinach
1 bag frozen corn

1 bag tortilla chips

Pantry items you will need:

Dried chopped chives (you can find these in the spice section of your grocery store or use fresh)
Dried Italian herbs

Garlic

Corn Starch

Happy shopping everyone!

Collisions & Cauliflower Cheese Soup

Thankfully, on tonight's menu we are having soup.  I love soup because it is comforting, fulfilling, and something you can make ahead and gets better after the flavors marry together over time.  I was in a car accident this morning on my way to work.  Literally, a block away from work.  I was at a stop light with several other cars in front of me and was rear-ended by a younger driver.  She claims she was not on her cell phone, but she must have been preoccupied with something to not see that we were all clearly stopped at a red light.  I have some whiplash and a sprained neck, but no other major injuries.  Thankfully, I am okay and have two different sets of prescribed pain killers.  Thankfully, I have excellent friends and an excellent husband who came to my aid.  And, thankfully, I have soup for dinner tonight.

I have to admit, I was a little skeptical about this particular soup recipe for I am not really a fan of cauliflower.  Justin picked out this soup.  I think he saw the word cheese and saw the croutons in the picture and thought it sounded good.  Well, he was right.  It is good!  If you are looking for a way to add some additional veg to your diet and are craving comfort foods, I suggest this soup.  We found the recipe in the winter addition of Seasons magazine published by our grocery store, Hy-Vee.  I made a few additions and tweaks to the recipe to boost the flavor and nixed the pumpernickel croutons.  I think it is a winner.

Cauliflower Cheese Soup
(inspired by Seasons)

Non-stick cooking spray
1 clove garlic, chopped
1 yellow onion, chopped
1 bag frozen cauliflower
1 cup chopped carrots
1 cup chopped celery
3 cups low-sodium chicken broth
1 cup skim milk
1 tablespoon corn starch
1 cup 2% shredded cheddar cheese
8 oz. chopped 2% Velveeta cheese
Salt to taste
Pepper to taste

Spray a large stockpot with non-stick cooking spray and saute the garlic and onion until soft and translucent over medium-low heat (about 4-6 minutes).  Add your carrots and celery and cook until softened (another 4-6 minutes).  Next, add you cauliflower and chicken stock.  Bring to a simmer and cook the cauliflower until softened.  Let cool for 10 to 15 minutes.

After your veggies have cooled, add the mixture to a food processor or blender and puree until smooth. You may have to work in batches so you do not overload your processor or blender.  Place the puree back into your stockpot and reheat over medium-low. While the puree is reheating, whisk together the milk and corn starch, then add the milk and cornstarch mixture to your puree.  Stirring constantly, begin adding your cheeses.  Continue stirring until the soup begins to thicken and the cheeses are melted.  This should make 6 one cup servings of soup.  I garnished my soup with a sprinkle of 2% cheddar and chives.