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a April 17th, 2012

  1. Creamy Dijon Chicken Breast

    April 17, 2012 by Kristin

    • skinless chicken breast 2-4 of them
    • 1/2 teaspoon salt
    • 1/2 teaspoon of thyme
    • 1/2 teaspoon black pepper
    • 1 tablespoon olive oil
    • 3 tablespoons chopped shallots or onions
    • 1/2 cup fat-free, lower-sodium chicken broth
    • 1 rosemary sprig
    • 4 tablespoons of fat free sour cream
    • 3 teaspoons Dijon mustard
    • 1 tablespoon of flour (to help thicken the sauce)

    Preparation

    1. Sprinkle chicken with salt and black pepper and thyme. Heat a large skillet over medium-high heat. Add olive oil to pan. Add chicken; sauté until done. Transfer to a serving platter. Add shallots to pan; sauté for 2 minutes. Stir in chicken broth and rosemary sprig; bring to a boil. Cook 2 minutes. Stir in sour cream and flour; cook 2 minutes. Remove from heat, and discard rosemary. Stir in Dijon mustard. Spoon over chicken.
    2. I also paired this dish with some green beans and mushrooms.  I just cooked the green beans and mushrooms over medium heat in a pan with 2 tablespoons of olive oil until they beans were soft.
    3. I have some quinoa and rice mixture in the picture too.

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  2. Great Way to Eat Zucchini and Squash!

    April 17, 2012 by Kristin

    Ingredients:

    • about 1-2 cups of slices zucchini and squash
    • nonstick cooking spray
    • breadcrumbs
    • low fat (any) cheese
    • egg white

    Preparation:

    1. Slice the zucchini and squash
    2. Spray a cookie sheet with nonstick spray
    3. Take the egg white and place it in a bowl and mix with pepper and garlic powder
    4. Dip each zucchini and squash into the egg white mixture
    5. Place the zucchini and squash on the cookie sheet and sprinkle lighting with the breadcrumbs
    6. sprinkle with low fat cheese
    7. Bake on the broil setting for about 7-8 minutes
    8. Enjoy!

     

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  3. 11 Food That You Should Have In Your Kitchen

    April 17, 2012 by Kristin

    This list provided by http://health.yahoo.net/articles/nutrition/photos/11-healthiest-foods-america#1 has items such as fish to maple syrup.

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