Chicken Bake

This dinner is a simple one-pan meal that is easy to to prepare. It is loaded with protein, fiber, healthy fats, and vegetables. I think the BEST part about this meal is that you can throw all the items together and have a delicious meal on the table in 1 hour with little clean-up after you eat. Chicken Bake is one of my mom's go-to meals while I was growing up and now that I am busy working I have been making different versions of this meal. My aunt even put her version of this recipe into her cookbook Simple, Fresh, & Healthy: A Collection of Seasonal Recipes (check out the link). 

When I make this recipe I typically add carrots, potatoes, sweet potatoes, and onions, but I have also experimented with added chopped asparagus and broccoli. 

So next time you are looking for a fast, easy, and delicious meal....try Chicken Bake!

Chicken Bake
Servings: 8
Prep time: 15 minutes
Cook time: 1 hour

Ingredients:
Combination of 8 breasts, legs, and thighs
1 lb. carrots, peeled and chopped into 3-4" slices
2 large onions, chopped into 1-2" pieces
3 small/medium yellow potatoes, chopped into quarters
2 medium sweet potatoes, chopped into 1-2" pieces
2 tbsp Olive Oil
1.5 tsp Italian seasoning
Garlic salt (optional)
Salt and pepper to taste

1. Heat oven to 400 degrees F. Spray a large pan with non-stick spray.
2. Chop carrots, potatoes, sweet potatoes, and onions. Salt and pepper to taste. Toss the vegetables with olive oil and pour into the pan.
3. Remove the skin from the chicken. Salt and pepper to taste. Place chicken breasts on top of the vegetables.
4. Cover and bake for 45 minutes (covering helps keep the moisture). Remove the cover and bake another 15 minutes until the top begins to turn golden brown. Remove and let cool for 5 minutes before serving. This meal pairs well with a salad.

Optional: Brush the chicken with your favorite BBQ sauce, hot sauce, or soy sauce.

Nutritional Information:
1 Serving
Calories: 275
Protein: 30 g
Fat: 7 g
Carbohydrates: 25 g
Fiber: 7.1 g
Sodium: 170 mg (this does not include added salt)

Overnight French Toast Bake

To celebrate the end of my dietetic internship, my follow interns and I organized a thank-you brunch for the Dietitians. My contribution to the brunch was a French Toast Casserole. Normally a French Toast Casserole contains 1/2-1 stick of butter and 1/2 cup sugar...I decided to challenge myself to make a breakfast casserole that is full of flavor, heart healthy but without butter or sugar. 

The recipe turned out fabulous!!! The milk made the french toast taste creamy and moist while the cinnamon added flavor. I topped the casserole with pancake syrup after it came out of the oven and this added a slight sweet touch. This casserole is also excellent when re-heated, but I have not tested how it re-heats after it is frozen.

The recipe is supposed to be made the night before to let the egg and milk mixture soak into the bread. I pre-made the casserole when I was home for the weekend and got a little help from my brother (check out the picture!). I also trialed the same recipe after letting the bread soak for only 3 hours and it turned out just as tasty. 

Overnight French Toast Bake

Servings: 12

Ingredients:

1 large loaf French bread, pulled/cut into 1" pieces

8 eggs

2 cups 2% milk

1 cup skim milk

1 tsp Cinnamon

Cinnamon Sugar (for topping, optional)

1. Spray a 9x13" baking pan with non-stick spray. I used an aluminum pan because I was taking the casserole to a brunch. 

2. Cut the loaf of bread into 1" pieces and place in the pan.

3. Combine the eggs, milk, and cinnamon into a large bowl and whisk until completed mixed. Pour onto the French  bread so all the pieces are soaked. Over with plastic wrap, place in the fridge, and let sit overnight.

4. The next morning remove the casserole from the refrigerator and heat the oven to 350 degrees F. Sprinkle the top with cinnamon or cinnamon sugar.

5. Bake for 50-60 minutes, or until the top turns brown. (Check to make sure the middle of the casserole is fully cooked). Remove and lightly top with pancake syrup. Let sit for 5 minutes before serving. 

Nutrition Information:

1 serving

Calories: 164

Protein: 9.6 g

Fat: 4.3 g

Carbohydrate: 21.7 g

Sodium: 279

BBQ Chicken Thin Crust Pizza

Prior to moving back to Wisconsin I needed to clean out my freezer. I challenged myself to prepare meals only using the food in my freezer and fridge, avoiding the grocery store altogether. And I did it! My favorite meal this week was the BBQ Chicken Thin Crust Pizza.  In Madison, there is a small Italian store called Fraboni's (check out the link!). They have the BEST pizza dough, pizza sauce, and sausage! As much as I love pizza, I do not enjoy the calories. This is why I love Fraboni's because they have pre-made thin pizza crusts which helps reduce the calories and fat in traditional pizza! 

Choosing thin crust pizza is one way to reduce calories. In addition, choosing vegetables over high fat pepperoni and sausage is another way to cut calories, fat and sodium. I enjoy chicken or turkey pepperoni, especially Hormel Turkey Pepperoni (it is also gluten free!)

Check out the recipe below! This pizza is lower in calories and fat than any of the fast food pizza restaurants. I like to use BBQ sauce rather than pizza sauce. The spiciness of the BBQ sauce gives this pizza a nice tangy kick. 

Comparison of my pizza recipe to Pizza Hut:

1 slice (1/8th) of a Large Chicken Supreme Pizza Hut Pan Crust Pizza    340 calories
1 slice (1/8th) a Large Chicken Supreme Thin N' Crusty Pizza               250 calories
1 slice (1/8th) of my BBQ Chicken Thin Crust Pizza                             147 calories

BBQ Chicken Thin Crust Pizza
Servings: 4 (2 slices or 1/4 of the pizza)

Ingredients:
1 Fraboni's thin pizza crust (or any other thin pizza crust you can find)
1/3 cup BBQ sauce 
3 oz. chicken breast, cooked and sliced into bite size pieces
1/2 red bell pepper, sauteed
1 medium onion, sauteed
1 tomato, thinly sliced
1/2 cup spinach (I used frozen because I did not have any fresh spinach)
1 cup low fat mozzarella cheese, shredded
1 tbsp Parmesan and Romano grated cheese
Italian seasoning

1. Spread BBQ sauce on pizza crust. Sprinkle with Parmesan cheese and Italian seasoning.
2. Saute the red bell pepper and onion and spread on the pizza. Add spinach, chicken, and top with a thinly sliced tomato. Top with low fat mozzarella cheese. 
3. Cook for 15-20 minutes, or until the cheese begins to turn golden brown.
4. Let cool for 5 minutes and slice into 8 pieces. 

Fraboni's also makes a GREAT pizza dough, which I also make thicker pizza from. Here is a picture of my last thick crust pizza. I usually makes these when my fiance visits me. 

Nutrition Information
1 serving: 2 slices (1/4 pizza)
Calories: 294
Protein: 18 g
Fat: 8.2 g
Carbohydrate: 37.4 g
Sodium: 715 g

Vegetable Pasta

Spring is here! The rainy and cold weather is finally gone! It is a beautiful, sunny day outside and I thought what would be better than a delicious vegetable pasta saute! I have Light Cabot Cheese that I have been dying to use and melt over some delicious pasta. I used all fresh vegetables that were on sale at my local grocery store (unfortunately the local market has not opened yet).

My fiance has never been a big vegetable fan, but he always tries new recipes I make and gives me advice to improve them. You can make this recipe vegetarian or with meat or seafood (pork, chicken, fish, shrimp, or scallops). I added chicken to make my fiance happy.

Vegetable Pasta
Serves: 8
Preparation time: 20 minutes
Cook time: 25 minutes

Ingredients:
2 tbsp avocado oil
1 lb. mushrooms, sliced
1/2 quart red cherry tomatoes or orange cherry tomatoes, sliced
1/2 lb. green beans, chopped into 1 inch pieces
1/2 lb. broccoli, chopped into 1 inch pieces
1 cup Cabot cheese, shredded
1/4 cup Parmesan cheese
1 lb. multigrain angel-hair pasta
1 lb. baked chicken, sliced

1. In a large pot, cook the pasta 7-8 minutes. Strain and put pasta back into the large pot. Set aside.

2. Heat the oven to 350 degrees F. Salt and pepper the chicken. Bake for 20-25 minutes. Cool and slice thinly.

3. Slice the vegetables. Heat 2 tbsp avocado oil in a wok. Add green beans and broccoli. Saute 2-3 minutes. Add the mushrooms and saute another 2-3 minutes or until all the vegetables are soft.

4. Mix the cheese into the pasta until the pasta is coated. Add the vegetables and cheery tomatoes. Mix and serve!

Nutrition Information (per serving):
Calories: 327 
Protein: 23g
Carbohydrates:  44g
Fat: 8.5g
Cholesterol:  22mg
Fiber: 8.5g
Sodium: 450mg

Things I'm Loving Right Now!

Right now I am loving my life! I begin staff relief tomorrow, finished my grad class, and had an interview last Friday for an internship with Culver's Corporation! 

And guess what....I just found out I got the job with Culver's Corporation! To celebrate the warmer weather and my new job, I have made a list of things I am loving right now!

1. Bolthouse Farm Honey Mustard Yogurt -- only 45 calories in 2 tbsp! Wow! This dressing is creamy and loaded with flavor. A little goes a long way so don't worry about the calories. I always put 2 tbsp in a small container to add to my salad. (It is also a great vegetable dip).

2. Plumeria Bath and Body Works body spray. It has a slightly floral scent that makes me smell fresh!

3. California Avocado Oil - one of my best friends gave this to me and it is AMAZING! The avocado oil is high in Vitamin E, unsaturated fats, and has a high smoke point making it a great oil for stir fry. I made a vegetable pasta dish and it was delicious! I highly recommend trying avocado oil.

4. Adidas running shoes -- after 2 months of healing my hip and refraining from all aerobic activity, I am officially hitting the trails again. Why not begin my training with a new pair of shoes! Remember, shoes only last 400-500 miles.

5. Culver's Corporation -- Culver's began in Sauk City, Wisconsin in 1987 and has grown to more than 475 franchises in 19 states. I grew up going to Culver's and my favorite part of the menu was getting the Kid's Menu because it had a voucher for ice cream! I will be starting my Nutrition Internship with Culver's in 1 month, this is an incredible opportunity and I am very excited. 

Cinnabon Muffins

Sometime I need a sweet breakfast. Something sugary and flavorful but will keep me full until lunch. I decided to make "semi-homemade" Cinnabon Muffins to meet my sweet treat. This recipe is super simple and quick. I did add protein rich Greek Yogurt and Cottage Cheese to improve the nutrient profile. These muffins are AMAZING! You can eat them for breakfast, a snack, or dessert. If you choose one for breakfast, pair it with a yogurt or glass of milk.

A normal store-bought muffin will have between 300-500 calories, depending on the size. It will be LOADED with saturated fat and very low in protein. Be semi-homemade....start with a mix and add healthy items to make your muffins healthier. Be in charge of your food.

Cinnabun Muffins

Servings: 18 muffins

Preparation time: 10 minutes

Bake time: 25 minutes

1 box Pillsbury Quick Bread Cinnamon Swirl

1 egg

1 (7 oz) container of Fage 2% Greek Yogurt (they have 7 oz containers)

1/2 cup fat free cottage cheese

3/4 cup water

1 tsp ground cinnamon

1/2 cup cinnamon chips

Preheat the oven to 350 degrees F convection. Spray 2 12-cup muffin pans with non-stick cooking spray. 

In a large bowl mix all the ingredients. Add the cinnamon chips last. Put a heaping spoonful of batter on the bottom of each muffin pan. Top with the brown sugar that comes in the Quick Bread box. Fill the rest of the muffin pan with batter until 3/4 full. Top with more of the brown sugar mix. 

Bake for 20-25 minutes, or until a toothpick in the middle comes out clean. Let cool for 10 minutes.

Nutrition Information (1 muffin):

Calories: 158

Protein: 3 g

Fat: 4.6 g

Carbohydrate: 15 g

Sodium: 160 mg

Cholesterol: 10 mg

Turkey & Vegetable Mini Meatloaf

I love meatloaf! It is one of my all time favorite meals. Today I decided to make turkey and vegetable meatloaf using my new mini meatloaf pan. Meatloaf is like one giant meatball. Many meatloaf recipes are made using high fat ground beef, bacon, and breadcrumbs. Today I decided to give it a healthy twist by using 99% lean ground turkey and adding a TON of vegetables. This recipe makes 2 large meatloaves or 13 mini meatloaves. You cannot even taste the vegetables!

This recipe does take time to prepare, but it is DEFINITELY worth the effort. There are a lot of vegetables that need to be cut up. I highly recommend using a mixture or food processor. This makes the vegetables very small and allows the vegetable mixture to blend VERY well with the ground turkey.  

If you are interested in my beef and vegetable meatloaf recipe check it out using this link: Slim Meatloaf

Turkey & Vegetable Mini Meatloaf
Servings: 13
Preparation: 30 minutes
Cook time: 30 minutes

Ingredients:
2 pounds 99% lean ground turkey
2 large eggs
3/4 cup old fashioned (ground)rolled oats
2 tbsp tomato paste
1 tbsp parsley
1 tsp rosemary
1 tsp thyme
1/2 tsp paprika
1 tsp salt
1 tsp black pepper

1 medium yellow onion
3 carrots, chopped very fine
1 large green zucchini, shredded
1/2 pound mushrooms, chopped very fine
1 large green pepper, chopped very fine
4 cloves garlic, minced

Glaze:
1/2 cup ketchup
1/2 cup BBQ sauce
1/4 cup yellow mustard

Preheat the oven to 350 degrees F convection. Spray a loaf sized baking pain or mini meatloaf pan with Pam spray. Dust with flour. This will prevent the meatloaf from sticking to the pan.

Chop all the vegetables and place into individual bowls. Saute the onion until softened (3-5 minutes). Add carrots and bell pepper and cook for another 3-5 minutes to soften the vegetables.

Add the zucchini, mushrooms, and garlic. Saute until most of the moisture is gone and the vegetables are very soft. This will take another 5-10 minutes. Let the mixture cool for 5 minutes.

In a large bowl, combine the ground turkey, oats, parsley, eggs, tomato paste, paprika, thyme, rosemary, salt and pepper. 

Mix in the vegetables. 

Empty the mixture into the mini meatloaf pan, filling the meatloaves to the top. The meatloaf will shrink a bit when it is cooked. Top with 1-2 tbsp glaze (I like a lot of glaze so I always make extra).

Bake until browned and meat is thoroughly cooked through. This will take 28-30 minutes. 

Package into individual containers and take to work or school!

Nutrition Information: 

(1 mini meatloaf + 1 tbsp glaze)

Calories: 157

Protein: 20 g

Fat: 2.8 g

Carbohydrate: 15 g

Fiber: 2.2 g

Sodium: 520 mg

Cholesterol: 67 mg