Healthier Lemon Chicken

I modified this traditional recipe to try to get it under 250 calories per serving without losing any of the flavour and fullness.

Make this recipe quicker and easier by buying thin chicken cutlets from the grocery store and patting to dry with paper towels.

Ingredients:

  • 1 lb boneless, skinless chicken breast
  • 1 whole lemon
  • 1/4 c all purpose flour
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 4 tsp + 1 Tbsp olive oil
  • 1 whole onion, diced
  • 1 garlic clove, minced
  • 1 c chicken stock
  • 1/4 c white wine
  • 1/4 c parsley, chopped

Directions:

  1. Pound the chicken into thin and even pieces. Place on a plate lined with paper towels then cover with more paper towels to dry completely.
  2. Cut the lemon in half and juice half of it (stick a fork in the meat of the lemon and squeeze, moving the lemon back-and-forth). Slice the other half into round slices.
  3. Combine flour, salt and pepper on a plate. Dredge the chicken to coat. Set the flour aside.
  4. Heat 2 tsp olive oil in a large non-stick skillet over medium heat. Add half the chicken and cook 2-4 minutes each side. Set aside on a plate.
  5. Repeat: Heat 2 tsp olive oil in a large non-stick skillet over medium heat. Add half the chicken and cook 2-4 minutes each side. Set aside on a plate.
  6. Place remaining 1 Tbsp of olive oil in the pan. Add onion and cook 2-3 minutes. Add garlic and cook for another minute.
  7. Sprinkle 3 Tbsp of the dredging flour over the onion mixture. Stir in chicken stock, wine, lemon juice and lemon slices.
  8. Bring to a simmer, add chicken including any juices from the plate they were sitting on.
  9. Stir in parsley and serve over rice.

Nutritional Information*

  • Servings: 4
  • Calories: 248
  • Total Fat: 10.3 g
  • Saturated Fat: 2 g
  • Total Carbohydrates: 10.2g
  • Dietary Fiber: 1.4 g
  • Sugar: 0.7 g
  • Protein: 25.7 g

*Nutritional Information estimated using MyFitnessPal

Peruvian Aji de Gallina (Spicy Chicken Stew)

This is a delicious, traditional Peruvian chicken stew in a spicy, nutty cheese sauce. To serve in the traditional way, ladle over white rice and boiled, peeled potatoes and top with whole kalamata olives and slices of hard-boiled egg.

I buy Aji Amarillo from my local latino grocery store, but you can also get on Amazon.

Ingredients:

  • 2 lb skinless, bone-in chicken breast halves, cooked and shredded
  • 2 c chicken stock, divided
  • 1 loaf of white bread, crusts removed and cubed
  • 1 (12 oz) can of evaporated milk
  • 1/2 c grated parmesan cheese
  • 1/4 c walnut pieces
  • 1 Tbsp olive oil
  • 2 garlic cloves, minced
  • 1 onion, chopped
  • 2 tsp aji amarillo paste
  • 2 tsp ground turmeric
  • 2 hard boiled eggs, sliced
  • 1/4 c kalamata olives, whole

Directions:

  1. Place the cubed bread in a blender. Add the evaporated milk and 1/2 c chicken stock and puree until smooth.
  2. Add parmesan cheese and walnuts, puree until smooth.
  3. Heat olive oil in a large saucepan over medium heat.
  4. Add onion and garlic. Cook 1-2 minutes until translucent.
  5. Stir in shredded chicken and aji amarillo. Heat through.
  6. Pour in bread puree and cook until hot, stirring frequently. Keep adding more chicken stock if needed to keep the sauce from getting too thick.
  7. Stir in turmeric.
  8. Serve over rice and boiled, peeled potatoes. Top with olives and sliced egg.
Peruvian Aji de Gallina

Nutritional Information*

  • Servings: 8
  • Calories: 429
  • Total Fat: 15.1 g
  • Saturated Fat: 3.4 g
  • Total Carbohydrates: 52.3 g
  • Dietary Fiber: 3.3 g
  • Sugar: 5.2 g
  • Protein: 19.7 g

*Nutritional Information estimated using MyFitnessPal

Peruvian Garlic Rice

I was once married to a Peruvian, MANY years ago. Growing up he worked in his mom’s small restaurant in Lima, Peru and knew how to cook all the Peruvian staples. I was shocked by how much garlic he put in the rice but as soon as I tasted it, it was like I was back there.

Serve with Peruvian Aji de Gallina.

Ingredients:

  • 1 Tbsp olive oil
  • 6 garlic cloves, minced
  • 3/4 tsp sea salt
  • 1 c long grain white rice
  • 2 c water

Directions:

  1. Heat the oil in a medium sized pan.
  2. Add the garlic and salt. Cook for 1 minute.
  3. Add the rice. Cook for 1 minute.
  4. Add the water. Bring to a boil.
  5. Stir once. Reduce heat to a low simmer. Cover and cook for 20 minutes.
Peruvian Garlic Rice

Nutritional Information*

  • Servings: 4
  • Calories: 197
  • Total Fat: 3.8 g
  • Saturated Fat: 0.6 g
  • Total Carbohydrates: 37.5 g
  • Dietary Fiber: 0.2 g
  • Sugar: 0 g
  • Protein: 3.3 g

*Nutritional Information estimated using MyFitnessPal

Greek Yogurt Banana Spice Muffins

Ingredients:

  • 1 egg
  • 1 c mashed ripe banana, approximately 2 bananas
  • 1/2 c brown sugar
  • 1/2 c Fat-free Plain Greek yogurt
  • 1 1/2 tsp vanilla extract
  • 1/4 c vegetable oil
  • 2 c flour
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ground cloves
  • 1/4 tsp salt

Directions:

  1. Preheat oven to 400 degrees.
  2. In a large bowl, beat together egg, banana, brown sugar, yogurt, vanilla and oil (Tip: I like to use a potato masher to mash the banana in with the other ingredients).
  3. In a medium bowl combine flour, baking powder, cinnamon, baking soda, nutmeg, cloves and salt. Stir into banana mixture.
  4. Fill muffin tins lined with muffin cups. Bake 20-25 minutes.

Nutritional Information*

  • Servings: 12 muffins
  • Calories: 112
  • Total Fat: 5.2 g
  • Saturated Fat: 0.8 g
  • Total Carbohydrates: 15.8 g
  • Dietary Fiber: 0.7 g
  • Sugar: 2.8 g
  • Protein: 1.9 g

*Nutritional Information estimated using MyFitnessPal

Big Batch Beef Chili (with Low Carb Option)

I love big batch cooking because not only do we have 4 kids (although being teenagers with jobs, friends and cars, it’s hit or miss if they actually will be home to eat), but it just gives me my lunches for the whole week that I can grab-and-go to work. This beef chili is one of my favourites.

Tips: When browning meat it’s really important that you do it over HIGH heat. Otherwise, the meat slowly cooks in its own juices and turns grey-ish, instead of brown. Also, lean ground beef can be dry so the longer you can simmer the chili the better, this will hydrate the meat and make it moist.

I’ve included the nutritional information for the recipe with beans, and without, to allow for the low-carb option.

Ingredients:

  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 2 Tbsp olive oil
  • 2 lbs lean ground beef
  • 2 (19 oz / 540 ml) cans red kidney beans (optional)
  • 2 (28 oz / 796 ml) cans diced tomatoes
  • 1 (5.5 oz / 156 ml) can tomato paste
  • 2 Tbsp chili powder
  • 1 tsp garlic powder
  • 1/2 tsp ground cumin
  • 1/2 tsp dried basil
  • 1/2 tsp onion powder
  • 1/2 tsp ground black pepper
  • 1/4 tsp ground cayenne
Big Batch Beef Chili

Directions:

  1. Heat the olive oil in a large pot over medium heat. Add onion and garlic, cook until translucent.
  2. Add the beef and increase heat to High. Cook until browned, and no longer pink. Drain off excess fat.
  3. Add the kidney beans (if using), tomatoes, tomato paste and all the spices.
  4. Bring to a boil then reduce the heat to simmer and cook for at least 1 hour.
  5. Add salt to taste.

Nutritional Information (with beans)*

  • Servings: 8
  • Calories per serving: 411
  • Total Fat: 19.3 g
  • Saturated Fat: 7.1 g
  • Total Carbohydrates: 30.3 g
  • Dietary Fiber: 10.1 g
  • Sugar: 8.8 g
  • Protein: 30 g

Nutritional Information (without beans)*

  • Servings: 8
  • Calories per serving: 347
  • Total Fat: 19 g
  • Saturated Fat: 7.1 g
  • Total Carbohydrates: 18.6 g
  • Dietary Fiber: 6 g
  • Sugar: 8.2 g
  • Protein: 25.9 g

*Nutritional Information estimated using MyFitnessPal

Portuguese Porridge (Papas)

My Portuguese man has been talking about his mother’s Papas recipe that he and 4 siblings used to eat for breakfast since I met him. When I made coconut rice pudding last weekend he said it reminded him of Papas and so today he recreated his mother’s recipe.
We made it two ways, one with the egg yolk and one without … and we both agree that the one with the egg yolk was better, but the egg-less version was more like Mae’s.

Ingredients:

  • 1 c milk
  • 2 Tbsp sugar
  • 2 Tbsp all purpose flour
  • 2 large slices of lemon rind
  • 1 egg yolk (optional)
  • ground cinnamon
2 large slices of lemon rind

Directions:

  1. Place milk, sugar, flour and lemon rind in a medium pot over medium heat.
  2. Whisk continuously while it comes to a boil.
  3. As soon as it starts to boil, add the egg yolk, whisk for 1 full minute, then remove from heat.
  4. Serve immediately sprinkled with ground cinnamon.

Nutritional Information*

  • Servings: 2
  • Calories per serving: 173
  • Total Fat: 4.9 g
  • Saturated Fat: 2.3 g
  • Total Carbohydrates: 26.1 g
  • Dietary Fiber: 0.1 g
  • Sugar: 18.6 g
  • Protein: 6.3 g

*Nutritional Information estimated using MyFitnessPal

Cast Iron Mediterranean Eggplant

I LOVE eggplant and this recipe is so beautifully fragrant. It’s cooking right now as I write this up and my house smells amazing. The first step when cooking with eggplant is always to salt it for 20 minutes then remove the salt; this gets rid of the bitterness. I always wonder who first discovers these things …

Ingredients:

  • 1 large eggplant, diced in 1-inch cubes
  • 1 tsp sea salt
  • 1/4 c olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1/4 tsp red pepper flakes
  • 1/4 tsp ground cinnamon
  • 1/2 tsp salt
  • 14 fluid oz canned diced tomatoes

Directions:

  1. Place the diced eggplant in a colander and sprinkle with the sea salt. Let it sit for about 20 minutes then rinse under cold water.
  2. Preheat the oven to 350 degrees.
  3. Heat olive oil in a large cast iron pot. Add onion, garlic, red pepper flakes, cinnamon and 1/2 tsp salt. Cook for 3-4 minutes over medium heat until the onion is soft.
  4. Add the eggplant and cook for about 5 minutes, until it is slightly browned.
  5. Add the diced tomatoes, stir and cover. Place in the oven to cook for about 40 minutes until the eggplant is soft and the liquid is reduced.

Nutritional Information*

  • Servings: 6
  • Calories per serving: 137
  • Total Fat: 9.3 g
  • Saturated Fat: 1.3 g
  • Total Carbohydrates: 12.9 g
  • Dietary Fiber: 5.5 g
  • Sugar: 7.5 g
  • Protein: 2.3 g

*Nutritional Information estimated using MyFitnessPal

Roasted Baby Potatoes

Being with a Portuguese man has opened my eyes and palate to the wonderful world of Portuguese chicken and rice and potatoes. I wouldn’t call this recipe Portuguese potatoes, because it’s not really, but what I learned from my sister-in-law is they’re better cooked until they’re almost burnt, it makes them so crispy and caramelized on the outside while soft and creamy on the inside.

Ingredients:

  • 1/4 c olive oil
  • 1 lb baby potatoes
  • 2 tsp paprika
  • 1 1/2 tsp sea salt
  • 1 tsp garlic powder

Directions:

Combine all ingredients in a large roasting pan. Bake at 400 degrees for about one hour until potatoes are golden brown and soft through the middle.

Nutritional Information*

  • Servings: 6
  • Calories per serving: 143
  • Total Fat: 9.1 g
  • Saturated Fat: 1.3 g
  • Total Carbohydrates: 13.6 g
  • Dietary Fiber: 1.5 g
  • Sugar: 0.7 g
  • Protein: 1.5 g

*Nutritional Information estimated using MyFitnessPal

Mexican Chicken Soup

Warm and hearty for a cold day in March in Canada. Serve with a side of Cast Iron Cornbread.

A wee bit of a tip … to get the full flavour of this soup I encourage you to make it as the recipe shows, with roasted tomatoes, and all the spices and toppings. If not, the soup is just going to taste like regular chicken soup and you’re going to say “What the heck?!? This is just regular chicken soup!”

Ingredients:

  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 jalapeño pepper, diced
  • 2 tsp chili powder
  • 1 tsp paprika
  • 1 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 1 tsp garlic powder
  • 1 Tbsp tomato paste
  • 4 c chicken stock
  • 2 c shredded rotisserie chicken
  • 1 can (398 ml) fire-roasted tomatoes
  • 1 can (341 ml) corn kernels or 1 c frozen corn niblets
  • 1/2 c fresh cilantro, chopped (best hack for always having fresh herbs)

Toppings:

  • 4 corn tortillas, cut into thin strips
  • Cooking oil
  • 4 Tbsp sour cream
  • 4 Tbsp shredded Tex-Mex cheese
  • 1 sliced avocado

Directions:

  1. Heat olive oil a in large cooking pot over medium heat.
  2. Add onions, garlic, jalapeño, chili powder, paprika, black pepper, cayenne pepper and garlic powder. Cook 1-2 minutes. Then add the tomato paste.
  3. Add chicken stock, shredded chicken, corn and fire-roasted tomatoes. Cover and allow to simmer for about 15-20 minutes. Add the fresh cilantro.
  4. For the tortilla strips, fry them in a little cooking oil then allow to drain on a plate lined with paper towel.
  5. Serve topped with fried tortilla strips, sour cream, cheese and avocado.

Nutritional Information*

Servings: 4 (No Toppings, soup only)

Calories: 246

Total Fat: 12.9 g

Saturated Fat: 1 g

Total Carbohydrates: 13.1 g

Dietary Fiber: 2.4 g

Sugar: 0.6 g

Protein: 26.8 g

*Nutritional Information estimated using MyFitnessPal

Cast Iron Cornbread

I always figured anything that was a staple back in the ‘old days’ should be super easy to make and not require any fancy kitchen gadgets. For this incredibly moist cornbread all you need is a cast iron pan, a stove, two bowls and spoon.

Perfect on the side of Mexican Chicken Soup.

Ingredients:

  • 1 Tbsp butter
  • 1 c all-purpose flour
  • 1 c cornmeal
  • 2/3 c sugar
  • 1 tsp salt
  • 1 Tbsp baking powder
  • 1 egg
  • 1 c milk
  • 1/3 c vegetable oil

Directions:

  1. Preheat oven to 400 degrees. Place the butter in the cast iron pan, and place the pan inside the oven to heat up with it while you prepare the batter.
  2. In a large bowl, combine the flour, cornmeal, sugar, salt and baking powder.
  3. In a small bowl, combine the egg, milk and vegetable oil.
  4. Mix the two together.
  5. Once the oven comes to temperature, pull out the pan and swirl the butter around to coat the bottom and sides of the pan.
  6. Fill the pan with the batter and place it back in the oven for 20 to 25 minutes until golden brown.

Nutritional Information*

Servings: 8 slices

Calories: 240

Total Fat: 12.4 g

Saturated Fat: 2.9 g

Total Carbohydrates: 30.8 g

Dietary Fiber: 1.1 g

Sugar: 18.3 g

Protein: 3.2 g

*Nutritional Information estimated using MyFitnessPal