Buffalo Chicken Salad

Serves 4
Calories Per Serving: 480

2 tbsp Frank's hot sauce
1 tsp apple cider vinegar
1 tsp dark brown sugar
1/4 tsp salt
1 lb chicken tenders
1/2 cup whole wheat breadcrumbs
1 tsp vegetable oil
1 oz crumbled blue cheese
1/4 cup plain nonfat yogurt
2 tbsp nonfat buttermilk
1/4 tsp black pepper
1 head romaine lettuce, chopped
6 celery stalks, thinly sliced

1. Preheat oven to 400 degrees. Whisk together the hot sauce, vinegar, sugar, and salt in a shallow dish until well blended. Add the chicken and turn to coat. Marinate for 10 minutes at room temp.

2. Put the breadcrumbs and oil in shallow dish and toss to combine. Dredge each chicken tender in the breadcrumbs, completely coating both sides. Transfer to the rack of a broiler pan. Bake, turning once until chicken is cooked, about 12 minutes.

3. While chicken is baking, stir together cheese, yogurt, buttermilk, and pepper. Toss with the lettuce and celery until well coated.

Risotto with Spring Vegetables

Serves 4
Calories per serving: 489

1 tbsp olive oil
1/4 cup chopped onion
1 clove garlic, chopped
2 medium zucchini, trimmed, halved lengthwise, sliced 1/4" thick
4 1/2 to 5 cups low sodium chicken broth
1 pound medium asparagus, ends trimmed
1/2 cup frozen peas, thawed
1/4 cup grated Parmesan cheese
2 tbsp thinly sliced basil
1/4 tsp salt
1 tbsp unsalted butter
1 1/2 cups Arborio or Carnaroli rice
1/2 cup dry white wine
1/4 tsp pepper

1. Combine the oil and onion in a large saucepan over medium heat and cook, stirring occasionally, until the onion is translucent, 2-3 minutes. Add the garlic and cook 1 minute. Add the zucchini, turn the heat to medium-low, and cook until softened and lightly browned, 18-20 minutes.

2. Meanwhile, bring the 5 cups stock to a simmer in a saucepan wide enough to hold the asparagus. Add the asparagus and simmer until barely tender, about 3 minutes. Remove with a slotted spoon or tongs. Cut off the tips in nice sized pieces and cut the stalks into smaller, bite-sized pieces; transfer to a bowl. Add the peas, 1/4 cup of the cheese, and 1 tbsp basil; set aside. Put a lid over the stock, and reduce the heat to very low so that the stock barely simmers.

3. When the zucchini is cooked, stir in 1/2 tsp salt and the remaining basil. Add the butter and the rice, increase the heat to medium-high and cook, stirring until the rice is translucent. Add the wine and cook, stirring until most of the liquid has evaporated, about 1 minute. Add 1/2 cup stock and cook, stirring frequently until liquid is absorbed, about 2 minutes. Continue adding the broth, about 1/2 cup at a time and cooking, stirring frequently, until the rice is just tender and the mixture is creamy. Stir in the reserved contents and season with salt and pepper.

Banana Chocolate Chip Muffins

I've been distracted the past month or so and haven't been updating.. That's about to change! I'm starting to get healthy and take better care of myself.. so I'll be posting recipes that sound/are tasty and good for you.

1 cup all-purpose flour
1 cup whole wheat flour
1/2 cup rolled oats
2 tsp ground cinnamon
2 tsp baking powder
1/2 tsp salt
1 ripe banana, mashed
1/4 cup chopped walnuts
1/2 cup light brown sugar
2 tbs vegetable oil
2 large eggs
1 1/2 cups reduced-fat buttermilk
1 tsp pure vanilla extract
2 tbsp chocolate chips

1. Preheat over to 400 degrees. Line a 12 muffin tray with paper liners.

2. In a standing mixer,combine the flour, rolled oats, ground cinnamon, baking powder, baking soda, salt and mashed banana and blend on low speed for 2 minutes. Add the walnuts, brown sugar, vegetable oil, eggs and reduced fat buttermilk and blend for 2 min on medium speed. Add vanilla extract and mix until well combined.

3. Using an ice cream scoop, portion the batter evenly into the muffin tin and top each muffin with 3-4 chocolate chips. Bake at 400 degrees for 15 min.

Makes 12 muffins.
Calories per serving: 200

Basil Scallops over Pasta

Basil Scallops over Pasta

1 (16 ounce) package farfalle (bow tie) pasta
1 lb scallops, rinsed and drained
3/4 cup olive oil
1/4 cup lemon juice
1 1/2 teaspoons dried minced garlic

1 teaspoon salt
1/2 teaspoon ground black pepper
2 tablespoons dried basil
4 tablespoons butter/margarine
1 pkg spinach
1 red onion, chopped

Directions:

1. Bring a large pot of water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente. Drain, rinse, and transfer to a large serving bowl.
2. Meanwhile, place scallops in a large bowl. Add olive oil, lemon juice, basil,butter, salt and pepper.
3. Heat a large skillet over medium-high, and melt one tablespoon of butter in the pan. Place onions in the pan and saute until tender. Add the scallop mixture and the spinach. Cook until scallops are done.
4. Add scallop mixture to the pasta and mix.


I got the basic recipe from allrecipes.com but modified it to make it healthier and added the spinach and onions. I also used whole-wheat rigatoni.

Country Style Pork Ribs w/ Barbeque Sauce Marinade

Ingredients:

1 package of country style pork ribs
1 stick butter
1 8 oz can tomato sauce
1 tbs crushed red pepper
1 tbs ground cayenne pepper
1 tbs black pepper
2 tbs salt
1/2 cup sugar
1 tbs worstershire
1 cup vinegar
1 cup water

Bring all ingredients except ribs to a boil for 3 min.

Place ribs in crockpot. Cover with the sauce you just made and cook on low 5-6 hours.

I served mine with great northern beans and Italian style green beans. Very tender meat and very tasty!

Grilled Lime Ahi w/ Dill Lemon Sauce

1/4 cup olive oil
1/4 cup lime juice
1/8 cup balsamic vinegar
2 cloves garlic, minced
1 tablespoon minced fresh ginger root
1 pound yellowfin tuna fillets
1/4 cup sour cream
1/4 cup low fat plain yogurt
chopped dill
1/2 lemon, juiced

In a medium bowl, mix together 1/4 cup olive oil, lime juice, balsamic vinegar, garlic, and ginger. Add tuna fillets, and turn to coat evenly. Let marinate for several hours in the refrigerator.

Mix together 1/4 cup sour cream and 1/4 cup plain low fat yogurt. Chop dill and add to mix. Add in juice of 1/2 lemon, then a pinch of salt and pepper. Refrigerate until fish is done.

Preheat grill for high heat and lightly oil grate.
When grill is hot, reduce heat place tuna fillets on grate. Grill until cooked to desired doneness.

Spicy Coconut Shrimp with Spicy Mango Basil Salsa and Lime Jasmine Rice

Salsa:
1 mango, peeled and finely diced
3 scallions, sliced
5 basil leaves, julienned
1 lime, juiced
Kosher salt and freshly ground black pepper

Shrimp:
2 fresh jalapenos, sliced
3 cloves garlic, thinly sliced
1/2--inch piece ginger, peeled and grated
2 tablespoons dark brown sugar
2 tablespoons soy sauce
1/2 lime, zested
1/4 cup coconut milk
Small handful basil leaves, torn
2 tablespoons vegetable oil
1/2 teaspoon salt
15 grinds pepper
1 pound peeled, deveined shrimp
Lime Jasmine Rice, recipe follows

For the salsa: Combine all ingredients together in a mixing bowl. Make up to a day in advance. Keep covered in the refrigerator.

For the shrimp: In a mixing bowl, combine jalapenos, garlic, ginger, brown sugar, soy sauce, lime zest, coconut milk, basil, vegetable oil, salt and pepper. Add the shrimp and marinate for at least 30 minutes and up to 4 hours, refridgerated.

Heat a nonstick skillet over high heat. Use tongs or a fork to remove the shrimp from the marinade and place in an even layer in the pan, reserving the marinade.

Cook the shrimp until well browned on each side, turning once, about 3 to 4 minutes total. Transfer cooked shrimp to a serving plate.

Add reserved marinade to pan, bring to a boil and cook until slightly thickened, about 5 minutes.

Pour over the cooked shrimp and serve with Lime Jasmine Rice and Mango Salsa.

Lime Jasmine Rice:
1 cup jasmine rice
3/4 cup coconut milk
3/4 cup water
Pinch salt
1/2 lime, zested

Put the rice, coconut milk, water, and salt in a saucepan and bring to a simmer. Cover and gently simmer until liquid is absorbed, about 12 to 15 minutes. Fluff with a fork and stir in the lime zest. Serve immediately.