Chicken Pesto Pasta

This one goes to grandma again. She makes the best pesto with fresh basil leaves from her garden.  I have a tiny little potted plant on my deck that I basically have to strip naked to make enough pesto.  This sauce is light and the pasta is perfect for heavy fitness days when you need to replenish your muscles with carbs.  Balance those carbs out with a healthy dose of protein, high fiber vegetables, and healthy omega-3 fats and this meal becomes one you can feel good about.

For the Pesto:

2 cups loosely packed basil leaves. 

1/4 cup pine nuts

1 tbs garlic (minced)

2-3 tablespoons extra virgin olive oil

1 tbs low fat parmesan cheese

Kosher salt and fresh black ground pepper to taste

For the pasta

1/2 lb of whole wheat pasta (A whole box is a LOT)

3 boneless skinless organic chicken breasts (Cut into strips)

1 tbs extra virgin olive oil

1 tbs garlic (minced)

1 tbs italian seasoning

Boil about a half of box of whole wheat pasta according to directions. Drain.

Meanwhile combine pesto ingredients in a food processor (or blender).  

Saute garlic in a tablespoon of olive oil over medium heat.  Add in chicken and italian seasoning.   Once the chicken is cooked through, add to the pasta and toss with pesto.

Serve with a side of fresh steamed veggies.

Chicken Tortilla Soup

I'll have to thank my sister for this one.  She sent me a recipe not too long ago that was my starting off point for this soup.  This one is good to make and keep in the freezer for when you're craving it.  


3 skinless, boneless chicken breasts, boiled and shredded
1 teaspoon olive oil
1 teaspoon minced garlic
1 teaspoon ground cumin

1 tsp paprika
1 (14.5 ounce) organic free-range chicken broth
1 small can corn kernels (optional)

1 can black beans
1 cup chopped red onion
1/4 cup chili powder
1 tablespoon lemon juice

1 tablespoon lime juice

1 cup chunky salsa

1/2 cup loosely chopped cilantro leaves (no stems)
8 ounces corn tortilla chips (Simply Tostitos Blue Corn)
1/2 cup shredded Low Fat Monterey Jack cheese (optional)

First boil the chicken breasts in a large pot.  You can cut them into large chunks to make them cook faster.  Once cooked, drain, and shred using two forks.

In a large pot over medium heat, cook and stir chicken in the oil for 5 minutes. Add the garlic and cumin and mix well. Then add the broth, corn, beans, onion, chili powder, lemon and lime juice, cilantro, and salsa. Reduce heat to low and simmer for about 20 to 30 minutes.

Pour soup into bowls and break chips over top. Top with the Monterey Jack cheese.  Optionally, add a small spoonful of greek yogurt instead of sour cream. Garnish with cilantro leaves and lime wedge.

Banana Coconut Muffins

I'm not much of a baker but muffins are so convenient I can't help but suck up my pride and break out the muffin tin.  The greek yogurt not only makes these muffins delicious, it also gives them the protein they need to start your morning off right.

Preheat oven to 350°F and line a muffin tin with liners

2 large ripe bananas (mashed)
1/2 cup egg whites (2 eggs)
1/2 cup plain, non-fat Greek yogurt1/2 cup oats
1 tsp. baking soda
1 tsp. cinnamon

1/3 cup coconut oil, melted
1/4 cup honey
1/2 cup almond flour

1/2 tsp vanilla extract

Whisk all ingredients together and fill muffin liners 3/4 of the way.  Bake for 20-25 min.

Eastern Carolina Style Pulled Pork Barbecue

I've lived in North Carolina long enough to know good barbecue, and sometimes I crave it. If you have a crockpot, this recipe is great for coming home from work and having dinner ready.  The sauce is key.  It's sweet, tangy, and spicy all at once. Just go easy on the sugary ingredients and this one stays pretty lean (along with some nice animal fats). 


1 whole pork shoulder ( bone in; approximately 8-10 lbs )
1 cup apple cider vinegar
1 cup water

1 tbs onion powder

1 tbs garlic powder

1 tsp paprika

1 tsp cayenne pepper

1 tbs red pepper flakes

1 tsp brown sugar (Optional. Omit if limiting sugar intake)

1 tsp worcestershire sauce

Fresh ground black pepper to taste

Put the pork in the crockpot with the fat side up.  Pour in liquid ingredients over top and sprinkle spices over top of the pork.  Now turn that crockpot on low and go to work. (or cook for about 8 hours)

Come home and make the sauce (and some steamed veggies).   

Sauce: 

1 cup apple cider vinegar

3/4 cup liquid from crockpot

1/4 cup worcestershire sauce

1 1/2 tbs organic ketchup

1 tsp garlic powder

1 tsp cayenne pepper

1 tbs red pepper flakes

1 tsp fresh ground black pepper

1 tsp honey

Whisk these ingredients together and use to taste.  Eastern style sauce is not like thick, sugary, bottled stuff you get at the store.  It's thin and has a nice kick to it.

Seared Tuna Medallions

I always keep an eye out for specials at the seafood counter.  This week salmon AND tuna medallions were on sale.  I got two of these little beauties for just $5.00.  One will be for dinner tonight and one will go on top of my salad tomorrow for lunch.  This is a super quick meal and looks fancy too.


If you buy a good quality tuna, you can eat it raw, so don't worry about cooking these rare. Treat them like steaks. 

2 tuna medallions
squirt of lemon juice
1 tbs olive oil

For the seasoning you'll need,

Coarse ground black pepper
Coarse sea salt
1 tsp paprika
1 tsp ginger powder
1 tsp garlic powder

Combine all of these on a small plate and mix together.  Carefully press your tuna medallions into the seasoning to evenly coat the surface of both sides.  When you're done, sprinkle a little extra salt and ground pepper to give the outside a nice crust.

Heat about a teaspoon of olive oil in a saucepan over medium high heat.  Let the pan get hot before you place the medallions in.  Sear on both sides about 2 minutes.  I can usually tell they're done when the sides are only slightly pink.  Squirt a few drops of lemon juice over each medallion and serve over a bed of greens or a salad.

Beef and Broccoli

Chinese take out.  Yum.  My parents used to let us kids pick one item from the menu for everyone to share. Mine was ALWAYS beef and broccoli.  Unlike the original, (loaded with sodium and sugar,) heres a version that cranks up the heat and tones down the garbage.

1 lb lean beef (sirloin or flank steak)  cut into strips

2 heads fresh broccoli (cut into florets)

1 cup quinoa
1 tbsp peanut oil

1/4 cup fresh sliced ginger
3 cloves garlic, minced

1/2 cup chopped red onion
2 Tbs low-sodium soy sauce
1 Tbs sriracha sauce

1 Tbs worces


tershire sauce

1 Tbs red wine vinegar
Ground black pepper, to taste

Freshly chopped ginger

Get the quinoa cooking. ( 1 cup dry quinoa to 2 cups water or chicken stock).  Place a 1/4 cup of water in a large saucepan along with broccoli and cover to steam over high heat. Drain and set aside.

Meanwhile, combine beef, ginger, garlic, soy sauce, and pepper in a small bowl.  Heat a wok (or large saucepan) over high heat with a tablespoon of peanut oil. Carefully add the beef to sear for about a minute.  Transfer to a plate.

Add chopped onion to the wok and cook until translucent.  Combine broccoli and beef. 

Combine a tablespoon of soy sauce, sriracha, red wine vinegar, and worcestershire sauce. Serve the beef and broccoli over a bed of quinoa and drizzle hot sauce over top.

Dad and Shane's Famous Chili

Growing up we always loved nights when dad cooked.  His chili is the best.  When I went off to college it was the first thing I learned to cook on my own. Over the years, I've added ingredients and modified his recipe.  Now everyone loves my chili, and its not that bad for you.   

1 lb Lean ground beef (92/3)

4 cans Del Monte Diced tomatoes (Zesty style)

3 cans dark red kidney beans

1/2 red onion chopped

1/3 cup chili powder

2 tsp cayenne pepper

2 tsp black pepper

2 tsp cinnamon

1 tsp brown sugar (naughty)

1 tsp honey

1 tsp worcestershire sauce

1 tsp texas pete hot sauce

Brown ground beef in a sauce pan, and drain.  Combine all ingredients in a large pot and simmer over low heat for at least 2 hours.

My dad always served over white rice, topped with cheese and sour cream with a cornbread twist on the side. Soo good. But, for a healthier alternative try some of these options.

Plain

Over cooked brown rice

Over quinoa

Toppings:

Reduced fat cheese

Greek yogurt (alternative to sour cream)

Nutrition Facts: (chili only)

Calories: 579

Protein: 34g

Carbs: 99g

Fat: 4g