Crunchy Coconut-Curry Chicken Fingers

stripsThanks to fitness magazine.com here is a crunchy chicken recipe that is lean. It tastes like fried chicken but, is baked! We can all applaud that.

Coconut-Curry Chicken Fingers with Cashews

Prep time: 10 minutes

Cook time: 10 minutes

Ingredients:

2 pounds boneless, skinless chicken breasts, rinsed and patted dry

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 1/4 cups light coconut milk

1 cup skim milk

3 1/2 tablespoons red curry paste

3/4 cup roasted, salted cashews

3/4 cup unsweetened coconut flakes

3/4 cup cornflakes

1 10-ounce bag baby spinach

Directions:

1. Preheat the oven to 400 degrees. Lightly grease a large baking sheet.

2. Cut the chicken into 3-by-1/2-inch strips; season with salt and pepper.

3. In a wide, shallow bowl, whisk together one cup of the coconut milk, the skim milk, and 1 1/2 tablespoons curry paste.

4. In a food processor, pulse together the cashews and coconut until finely chopped. Add the cornflakes and pulse until coarse. Transfer the mixture to a wide, shallow bowl.

5. One by one, dip the chicken strips in the coconut milk mixture, letting the excess drip back into the bowl. Place the chicken in the cashew mixture and turn to coat evenly. Transfer each chicken finger to the prepared baking sheet.

6. Bake the chicken fingers in the oven, turning once halfway through, until they are golden all over, about 10 minutes.

7. While the chicken cooks, whisk together the remaining 1/4 cup coconut milk and remaining 2 tablespoons curry paste. Divide the spinach on plates and top with the chicken fingers. Drizzle the chicken fingers and spinach with the sauce and serve.

Nutrition facts per serving: Makes 6 servings, 364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber

Yummy Chicken Fingers on a Stick

chicken1Here is a quick, easy and delicious meal for you to make. Cook time is only 35 minutes! We all know that chicken is good for you but, I know at my house we get tired of the same ol’ chicken recipes. Here is one that has flavor and is sure to be a crowd pleaser.

Ingredients:

4 boneless, skinless chicken breast halves, pounded 1/2 to 3/4 inch thick
Salt and pepper
24 (10-inch) bamboo skewers, soaked in water for 30 minutes
3 tablespoons peanut or vegetable oil
2 tablespoons barbecue sauce
1 1/4 cups plain dried bread crumbs

Instructions:
Cut each chicken breast lengthwise into 1/2-inch-wide strips and sprinkle with salt and pepper.
Fold the chicken strips slightly and weave them onto the skewers.
Prepare a charcoal fire or set a gas grill to medium-high, close the lid, and heat until hot — about 10 to 15 minutes.
In a small bowl, stir together the oil and the barbecue sauce.
Spread the bread crumbs on a sheet of waxed paper.
Lightly brush the sauce mixture over the chicken strips and then roll them in the bread crumbs.
Grill the chicken fingers uncovered until they’re no longer pink inside, about 2 to 4 minutes per side on a gas grill.
Serve with the dipping sauce of your choice.
Serves 6 to 8.

 

 

Spicy Cauliflower Tikka Masala

cauliflowerDid you know that chilis they’re rich are rich in disease-fighting antioxidants such as capsaicin? Studies also show may also help you inhale fewer calories Here’s a recipe full of that yummy spiciness you crave!

Ingredients:
1 large head cauliflower
2 Tbsp canola oil, divided
1/2 onion, diced
2 tsp grated fresh ginger
1 fresh serrano pepper, minced
1 Tbsp curry powder
1 Tbsp tomato paste
1/2 tsp salt
1 can (28 oz) crushed tomatoes
1/4 cup heavy cream
1/2 cup chopped cilantro leaves, divided

Instructions

1. Preheat oven to 400°F. Toss cauliflower florets with 1 tablespoon oil and spread on a baking sheet. Roast until tender, about 20 minutes.

2. Heat remaining oil over medium heat and cook onion until softened, about 5 minutes. Add ginger, serrano pepper, curry powder, and tomato paste, and cook 1 minute. Add salt and tomatoes and simmer, covered, for 15 minutes. Stir in cream and half the cilantro.

3. Divide sauce among 4 bowls, top with cauliflower, and sprinkle with remaining cilantro.

Want it even spicier? Add a pinch of salt. It unlocks taste buds so they can absorb more spice. Less spicy? An indian condiment, diced cucumber with plain yogurt is a cooling balm.

MAKES 4 SERVINGS. Per serving: 230 cal, 13 g fat (4 g sat), 24 g carbs, 11 g sugar, 650 mg sodium, 7 g fiber, 7 g protein

Winner, Winner, Chicken Dinner!

chicken

You can’t go wrong with chicken for dinner. This recipe comes from Fitness Magazine click on the link for the recipe and other yummy recipes. Stay healthy friends!

Chipotle-Glazed Roast Chicken with Sweet Potatoes

Makes: 6 servings

Prep time: 15 minutes

Cook time: 35 minutes

Ingredients

  • 4 sweet potatoes (10 ounces each), peeled and cut into 1-inch pieces
  • 2 1/2 tablespoons olive oil
  • 4 chipotle chilies in adobo sauce, minced
  • 2 garlic cloves, minced
  • 2 tablespoons honey
  • 2 teaspoons cider vinegar
  • 1 1/4 teaspoons salt, plus additional to taste
  • 1 teaspoon cumin
  • 1/2 teaspoon cinnamon
  • 6 boneless, skinless chicken breasts (2 pounds), rinsed and patted dry
  • Chopped cilantro, for garnish (optional)

Directions

1. Preheat the oven to 400 degrees. In a medium bowl, toss the sweet potatoes in the olive oil and scatter on the bottom of a roasting pan. Roast for 15 minutes.

2. In a small bowl, mix together the chilies, garlic, honey, vinegar, salt, cumin, and cinnamon to make a paste. Rub the paste evenly over each breast.

3. Place the chicken breasts on top of the sweet potatoes and roast until the chicken is just cooked through, about 25 to 30 minutes. Serve garnished with cilantro if desired.

Nutrition facts per serving: 407 calories, 38g protein, 45g carbohydrate, 8g fat (1.3g saturated), 6g fiber

A Healthy Option for Breakfast or Lunch

40539527_sAre you striving to be healthy but are bombarded with food options that aren’t so healthy but, are extremely convenient? Well you’re in luck. Here is a simple and healthy option. Healthy women has a lot of food options you should check out their website for more yummy recipes.

 

Asparagus Omelet

You can serve this omelet with a thin slice of ham or prosciutto and fresh fruit on the side for breakfast, lunch or dinner.

Ingredients:

1 small bunch asparagus
Drizzle of olive oil
4 large eggs
Salt and pepper
Directions:

Snap off or trim the dry ends of the asparagus stems and discard. Cut the remaining spears into 3-inch pieces.
In a medium-sized pot filled with boiling, salted water, boil the asparagus for 3 minutes. Strain the asparagus.
Heat a pan with a drizzle of olive oil, and then sauté the asparagus for 2 minutes.
In a small bowl, beat the eggs with the salt and pepper using a fork.
Pour the eggs on top of the asparagus and let cook until the omelet is set. Flip halfway through to cook both sides.

Who says you can’t have cupcakes for breakfast?

shesfit-blogpic-oatmealStudies show that breakfast is the most important meal of the day. Studies also show that Americans are constantly on the go. Combine the two, and you have some ‘hangry’ busy people! Why not take breakfast with you? These Oatmeal Trail Mix Cupcakes from the blog Chocolate Covered Katie are delicious, practically bite size, good for you and filling. What more can you ask for aside from cupcakes for breakfast?

2.5 cups rolled oats
1 1/4 cup over-ripe mashed banana OR applesauce
1/2 tsp salt
1/2 tsp cinnamon
1/16 tsp uncut stevia OR 2 1/2 tbsp pure maple syrup, agave, or honey
1/2 cup dried cranberries or cherries or raisins, chopped small
2 tbsp wheat germ or flaxmeal (or oat bran)
1 1/3 cup water (If using the liquid-sweetener option, scale water back by 3 tbsp)
1 1/2 tbsp oil OR more applesauce
1 tsp pure vanilla extract

Instructions:
Preheat your oven to 380 F, and line 11-12 cupcake tins. Combine all dry ingredients in a large mixing bowl, and stir very well. In a separate bowl, whisk together all liquid ingredients. Mix wet into dry, then pour the batter into the cupcake liners and bake 21 minutes. Broil 3 additional minutes, then let cool. If you let them cool overnight, they will no longer stick to the liners. Leftovers can be refrigerated or frozen and reheated.

Corn, Poblano and Cheese Pizza

shesfit-blogpic-cornWith fall in full swing, something warm, comforting and easy is definitely called for! We tried this corn, poblano and cheddar pizza from Oh My Veggies, and it was awesome!

Prep Time: 30 Minutes | Cook Time: 30 mins | Serves: 6

1 large poblano chile
Olive oil mister or cooking spray
2 c. fresh corn kernels (about 4 ears)
1/2 c. chopped green onions
1 garlic clove, minced
1 medium zucchini, quartered lengthwise and sliced
1/2 c. 1% low-fat milk
2 large egg whites
1 large egg
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 c. (4 ounces) shredded sharp cheddar cheese
1 (13.8-ounce) can refrigerated pizza crust dough
2 tbsp. chopped fresh cilantro
2 tbsp. fat-free sour cream (optional)

Instructions

  1. Preheat broiler.
  2. Place poblano chile on a foil-lined baking sheet; broil 10 minutes or until blackened and charred, turning halfway through cooking time.
  3. Lower oven temperature to 425°F.
  4. Place pepper in a zip-top bag and seal; let stand 10 minutes. Carefully remove skin, seeds, and stem, then chop pepper.
  5. Heat large skillet over medium-high heat. Coat pan with oil or cooking spray. Add corn, green onions, garlic, and zucchini; sauté 2 minutes or until just beginning to brown. Stir in milk; cook over medium heat 3-4 minutes or until liquid has almost evaporated. Cool slightly.
  6. In a large bowl, whisk together egg whites, egg, salt, and pepper. Stir in poblano pepper, corn mixture, and cheese.
  7. Unroll pizza dough onto parchment paper. It should form a 13 x 8 inch rectangle; if it doesn’t, use your hands to shape it into one. Spread corn mixture over dough, leaving a 1-inch border. Fold edge of dough over corn mixture. Bake for 12-15 minutes or until set. Sprinkle with cilantro and serve with sour cream (if using).

Stay Cool with Watermelon

recipe-watermelonThe dog days of summer are quickly drawing to a close here in Oklahoma. Though it’s no longer sweltering, it’s also definitely not cold! Enjoy some fun days on the patio with one of these awesome watermelon recipes from Shape magazine, and share your favorites!

Chicken Quinoa Broccoli Casserole

shesfit-chkbroccasseroleWhen we’re hankering for something delicious, we’re always looking for something easy too! That led us to Pinch of Yum, a blog with some delicious and yes, yummy, ideas that we can’t wait to try. One that we like is a twist on Chicken and Rice casserole, where blogger Lindsay substitutes quinoa for the rice. Try it out, and let us know what you think!

CREAMY CHICKEN QUINOA AND BROCCOLI CASSEROLE
Author: Pinch of Yum
Serves: 6
2 cups reduced sodium chicken broth
1 cup milk (I used 2%)
1 teaspoon poultry seasoning
½ cup flour
2 cups water, divided
1 cup uncooked quinoa, rinsed
¼ cup cooked, crumbled bacon (optional… sort of)
1 pound boneless skinless chicken breasts
2 teaspoons seasoning (like Emeril’s Essence or any basic blend you like)
¼ cup shredded Gruyere cheese (any kind will work)
3 cups fresh broccoli florets

  1. Sauce: Preheat the oven to 400 degrees and generously grease a 9×13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
  2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
  3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
  4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

NOTE: You will know the quinoa is done when it is soft and looks as if it has popped open, with the germ of the kernel visible as a little spiral. I’ve gotten quite a few comments about the liquid not absorbing right away – if that’s you, just bake it a little longer. With enough time, it should get that moisture soaked right up into a creamy sauce.

Our Favorite Meal of the Day

shesfit-eggwhiteomletteBreakfast! It’s our favorite meal of the day, and it should be yours too. Studies have shown that people who eat breakfast every day have higher metabolisms, lower weight, and enviable energy levels. Here are some healthy breakfast recipes to add to your morning routine. View the recipes.