Monthly Archives: March 2014

20-Minute Chicken Creole

cooking

This blog was created by guest blogger, Maggie Spieker, a dietetic student at the University of Nebraska-Lincoln.

Are you looking for something to spice up your weekday meals? Then this easy one pot recipe is for you. Inspired by down home Louisiana Cajun cooking, this chicken creole will not disappoint on flavor. The spiciness level is easily adjusted to fit any taste.

The chicken in this recipe provides lean protein, while the vegetables are loaded with antioxidants. It can easily be made gluten free by putting it on a bed of brown rice instead of whole wheat pasta. You probably have most of the ingredients you will need for this 20-Minute Chicken Creole already in your kitchen.

ingredients

Yield: 8 servings
Cooking time: 20 minutes
Total time:  20 minutes

Ingredients:

  • 1 tablespoon vegetable oil
  • 2 chicken breast (whole, skinless, boneless)
  • 1 can diced tomatoes (14 1/2 oz., with juice)
  • 1 cup chili sauce (low sodium)
  • 1 green pepper (chopped, large)
  • 2 celery stalk (chopped)
  • 1 onion (chopped, small)
  • 2 garlic clove (minced)
  • 1 teaspoon dried basil
  • 1 teaspoon parsley (dried)
  • 1⁄4 teaspoon cayenne pepper
  • 1⁄4 teaspoon salt

Instructions:

  1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken and cook until no longer pink when cut (3-5 minutes).
  2. Reduce heat to medium (300 degrees in electric skillet).
  3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, and salt.
  4. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
  5. Serve over hot, cooked rice or whole wheat pasta.
  6. Refrigerate leftovers within 2 hours.

Photo Gallery

vegetables

These ingredients add color, flavor, and nutrients to this dish

Using whole grain pasta adds fiber

Using whole grain pasta adds fiber

final

Enjoy!!

Recipe Source: Oregon State University Cooperative Extension Service

 

Homemade Pizza

I just learned how to “reblog” some of my friend’s excellent blogs. And wanted to share this blog with you from Kayla Colgrove! Enjoy!

makinghealthierdecisions

IMG_0397 One of my favorite foods is pizza. I love eating it. I was determined to make a healthier version at home instead of eating out at a restaurant. Not only did we save money, we saved calories without losing taste! It turned out great and my husband even enjoyed it. I’m usually not a fan of leftovers, but I liked eating the pizza as leftovers.

Choose MyPlate recommends making half of your grains whole grains and adding more vegetables to your day. Have a favorite pizza crust recipe? Substitute half of the all-purpose flour with whole-wheat flour. I used the Whole Wheat Pizza Dough recipe from the WeightWatchers®* New Complete Cookbook. The recipe made 2 crusts and I froze one of them to use at a later time. The recipe is similar to the Whole Wheat Pizza Dough recipe found on WeightWatchers®* website. I topped my pizza with mozzarella…

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Chocolate Chip Yogurt Cookies

IMG_3060

This blog was created by guest blogger, Brittany Spieker, a dietetic student at the University of Nebraska-Lincoln.

Are you looking for a healthier cookie recipe that has a little more nutritional value than the “cookie cutter” cookies? Then Chocolate Chip Yogurt Cookies are for you!

This recipe contains yogurt to add extra protein, calcium, and moisture. Replacing part of the all-purpose flour with whole wheat flour increases nutrients such as fiber, B vitamins, Vitamin E, healthy fats, and several minerals.

Happy baking!

Chocolate Chip Yogurt Cookies

This one.

Ingredients:

1/2 cup sugar
1/2 cup brown sugar (firmly packed)
1/2 cup margarine
1/2 cup yogurt (non-fat, plain)
1 1/2 teaspoon vanilla
3/4 cup flour (all-purpose)
1 cup flour (whole wheat)
1/2 teaspoon baking soda
1/2 cup chocolate chips (miniature)

Instructions:

1. Heat oven to 375 degrees F.

This one.2. In a large bowl combine sugar, brown sugar, and margarine; beat until light and fluffy.

IMG_30213. Add yogurt and vanilla; blend well. Stir flour and baking soda; mix well. Stir in chocolate chips.

This one.4. Drop dough by rounded teaspoonfuls 2-inches apart onto un-greased cookie sheets. Bake at 375 degrees F for 8 to 10 minutes or until light and golden brown.

IMG_30395. Cool 1 minute from cookie sheets.

IMG_3059Enjoy!

Source: http://recipefinder.nal.usda.gov/recipes/chocolate-chip-yogurt-cookies