Giddy over greens!

Happy Monday Eve! Oxymoron-ic? Maybe so.

This is my last week of 8’s, next week starts 4-10’s! Anxious and exhausted just thinking about it! But happily welcoming the change and Fridays off!

I made another blogger recipe last night – Broccoli Almond Chicken from Cate’s World Kitchen. I did, however make some modifications to this recipe and calculated the nutrition information.

Broccoli Almond Chicken from Cate’s World Kitchen

Sauce:
Juice of 1 lemon
1 tsp lemon zest 2 tsp lemon zest
2 tsp sugar
1 tbsp soy sauce
3 tbps broth or water
1 tsp cornstarch2 Tbsp. honey (added to original recipe)

Whisk together all ingredients and set aside.

Stir Fry:
1 tbsp vegetable oil canola oil
1/2 lb 1 lb boneless-skinless chicken breast, cut into bite-sized pieces
1/2 a small yellow onion, chopped
2 tsp 1 ½ Tbsp minced fresh ginger
1 large head broccoli, cut into florets
1/3 cup almonds, cut in half lengthwise almond slivers

Heat the oil in a large wok or pan over medium-high heat. Add the chicken, onion, and ginger, and cook, stirring, until chicken is cooked through. Add the broccoli florets and a few tablespoons of water. Cook until broccoli is crisp-tender. Steam the broccoli separately until tender. Replace broccoli to pan. Add the sauce and almonds, and stir until sauce has thickened and coats the chicken and broccoli. Serve over ¾ cup brown rice.

Yield: 6 large servings of chicken and broccoli (approx. 1 cup each + ¾ cup brown rice)

Nutrition Information (per serving, with rice): 398 calories; 11 g. fat; 45 mg. cholesterol; 245 mg. sodium; 46.6 g. carbohydrate;  6.3 g. fiber; 27.5 g. protein

This meal was excellent and very “light” as my husband said. We agreed that next time, we’ll be adding pineapple! Mmm! Definitely a keeper and reheated beautifully for lunch!

Today I received “The Gluten-Free Almond Flour Cookbook” from Jen over at Eat Move Love! I was soooo excited to win her giveaway! The recipes in this book ALL looks outstanding! I darted off to the grocery store right after work! Mmmm!! Thank you, Jen!!! I can’t wait to dig in and start almond flour baking (even if it is spending — $11.50/lb of almond flour — ouch!) ;)

I am new to learning about the MANY types of flours out there, and I figured some information on the nutrition breakdown of various flours may help people with Celiac’s disease and diabetes in deciding the best flour for their needs.

Flour (per 1/4 cup)
Calories Fat Carbs Fiber Protein
Almond flour 160 14 6 3 6
Peanut flour (28%) 120 6 5 2 9
Whole wheat flour 100 1 21 3 4
Whole wheat pastry flour 110 1 22 3 0
Potato flour 143 0 33 2 3
All-purpose flour 110 0 22 1 4
Buckwheat flour 100 1 21 4 4
Spelt flour 85 1 21 5 0
Semolina pasta flour 110 1 22 2 0
Rice flour, white 145 1 32 1 2
Teff flour 113 1 22 4 4

I also picked-up a book on gardening yesterday ($3!!!)! I’ve been planting the seed (pun intended!) with my husband that I’m interested in starting a vegetable and herb garden this summer. Our “local” co-op is a 1-hour round-trip ordeal that has to be picked up on Tuesdays. This is 1) not very “green” to be wasting so much gas on going to get the produce, but 2) kind of a waste of time! Seeing as our backyard doesn’t currently have a garden, I’m planning to make my own bed and that process starts soon! I’ve been reading in my new book how to make a garden bed, and I’ll be sure to keep you updated on my garden status!

What will be in my garden? Certainly basil, tomatoes, lettuce, and vine-growing veggies such as cucumbers and squashzucchini too! I’m really excited :-D

Kristen over at Eating RD is having a giveaway –chocolate and a mug…and peanut butter and Larabars for a runner up prize! Congrats Kristen on your new site, it looks great! Go here to enter!

Question: Have you tried Ezekiel breads? What did you think? More on it tomorrow :)

Date night with The Bachelor and the treadmill…off I go! Have a great night and thanks for reading!

P.S. I’ve already started receiving emails with Q&A questions for next time. Thank you! Send your nutrition questions to PreventionRD@gmail.com and I’ll look to answer them soon!

Comments

  1. I’ll be interested in hearing what you think of the cook book. I actually got that one for Christmas…..but I got 8 gluten-free cookbooks! So I returned a couple, including that one. Maybe I’ll regret it when I see the yummy things you make. Or maybe I’ll just wait for you to make all that best ones in the book :)

  2. LOL at “planting the seed”! Once my fiance and I buy a house, a vegetable and herb garden is definitely a priority. We now live in a one bedroom condo with no yard.

  3. Broccoli, almonds and chicken? Great combo! :)

    I’m a big fan of Ezekiel bread!

  4. I told my husband I wanted to try a garden *again* and he just laughed. But I’m really going to try and do it right this time. Last time the deer ate all the green tomatoes, the cucumbers were the size of kiwi and everything else was a loser. I’m still wanting to do it again though!

  5. that looks GREAT!! ahh i have tried Ezekiel..not a fan!! i love josephs lavash tho.

  6. Hope you enjoy it girl :)…love that recipe…I really should start making better sauces and stuff or marinades for my seasonings and stuff…everyone seems to use herbs and spices -which are the “healthy” thing – but I can’t seem to stop with salsa and spaghetti sauces…try to keep it low-sodium but I’m starting to feel “guilty”…ugh society sucks…WTG for getting on the TM while TV watching…I did NADA today …no time and just one of those days – despite having the energy otherwise.

  7. I wish I could have a garden in my backyard – but we live in an apartment. At least we grow basil!

    I love Ezekiel English muffins – the Cinnamon Raisin ones are great. I haven’t tried the bread though….

  8. Your pasta dish looks so delicious – love the extra lemon! And I love the Ezekiel tortillas. I haven’t tried the bread yet.

  9. I’ve tried Ezekiel cinnamon-raisin bread before. It’ really good, and my mom really loves their bagels.
    That broccoli chicken dish looks super!! Esp with the slivered almonds!

  10. Stef @ moretolifethanlettuce says:

    oooh i really want to have a garden of my own, so cool! thanks for the flour breakdown, it gets kinda confusing with all the different kinds, but your table is so easy to read :). i love broccoli!

  11. Looks like a nice dinner. Congrats on the new cookbook. Ryan really wants to start a garden, but we don’t really have a good spot to do it here. One day we will! I have had ezekial bread but we do not have it around here.

  12. That stir fry looks delicious! I love stir frys because you can bulk them up with a TON of veggies. You get the volume without the calories.

    Interesting about all of the flours. For some reason I thought spelt flour had more protein….

    I wish I could have a garden. But a 12th story apartment in NYC is not really amenable to that. I will definitely attempt to grow basil in my room, however!

  13. I’m a big fan of Ezekiel bread, although I like it way better toasted. And the Ezekiel English muffins are really good! I can’t wait to read what you have to say about them!

  14. ohh nice info here! I love ezekial bread! I love how its nutty and rich tasting, I have never tried the tortillas or english muffin one sthough, just the bread, btu I really like it!

  15. Soo jealous! I want a garden! Once you’re a pro and I have a for real home, I’ll ask you for tips!

  16. I’ve tried Ezekial and I really didn’t like it all that much. I mean, I ate it but I wouldn’t buy it again. I do like Trader Joe’s brand of sprouted grain bread. It tastes softer to me.

  17. I’m always intrigued by the many different flours I see– thanks for breaking it down!

  18. Wow–I guess I’ve never checked the price of almond flour–spendy! I usually use a 1/2 and 1/2 ratio of all purpose and whole wheat. Can’t wait to see what you bake up from that recipe book!

  19. I like Ezekiel bread. Thanks for the flour info! Can’t wait to see what you’ll make from the cookbook! :)

  20. Good luck with the garden. I loveeee gardening. It’s definitely one of my favorite hobbies, and it produces me such pretty babies!

  21. love that recipe. anything with a lot of vegetables attracts my attention. Broccoli is one of my favorites.

    I only eat Ezekiel bread or rice bread. The Ezekiel bread is lighter and drier. But I don’t like buttering toast or bread so a plain slice of toasted Ezekiel is perfect for me.

  22. I really like Ezekiel bread! It’s quite expensive though. Fortunately, I don’t eat bread too often, so it lasts me awhile. I like that it stores so well in the freezer!

  23. Ezekiel bread is my “go-to” choice for complex carbs. The products I use the most are their cinnamon raison sprouted grain bread and sprouted grain tortillas. Both are OK as is….but some kinda magic happens when you toast them! My favorite breakfast is my Stuffed French Toast (on FFC.) I use this bread in that recipe.
    I like your tweaks of the chicken recipe…the hash marks are a helpful way to show us your changes.
    Thanks for the flour info too!

  24. Mmm, I want that gluten free cake!

    The Ezekeil breads are great, but their gluten free/wheat free breads are SO HARD to find! I can’t find them anywhere around here. I have already checked out both Whole Foods and Trader Joe’s, but no luck.

    I got the 18 Rabbits bar in the mail! I’m excited to try :)

  25. I love Ezekial bread. I find it more filling than most breads for some reason.
    Love the broccoli dish up there!

  26. Your dinner looks amazing!
    I don’t eat Ezekiel breads because we don’t have them over here. :)

  27. Thats an interesting & delicious chicken gravy…congraz on winning the book…seems good…

  28. eaternotarunner says:

    I’ve never tried an Ezekiel bread but I am curious. Interesting stats on the flours!

  29. Nice chicken dish…almond and broccoli…look forward to your comments on the book :-)

  30. That should be so much fun starting a garden in your yard! I had my first one last year and need to start thinking about it soon.

    Haven’t tried Ezekiel bread yet but I do have a recipe for it I’ve been needing to try out.

  31. Wow, your version looks a lot better than mine lol. I’ve never tried ezekil bread. Post a recipe and I’ll make it sometime :).

  32. I may have a useful site for you to find cheaper Almond Flour. It is where I get my products now. Google Barry Farms. Great company with even better prices. I am so jealous of your cookbook :)

  33. WOW – I had no idea there were that many kinds of flour?! And….$11.50? I would be interested in at least trying different kinds, out of curiousity.

    I’ve never had Ezekial bread – but I’d really like to try it. Strangely, I usually don’t buy bread a whole lot! I eat so much soup, casseroles, and wraps, that….I guess I’m afraid to buy it for fear that it will be money down the drain.

    And what about the Bach? I did like Ali, but she complains a wee bit too much. Tenley is adorable, but my friends make fun of her voice. :-)

  34. I would LOVE to have a vegetable garden someday. I have no yard, or space, or anything resembling either of those, so I cant do it now. But one day!!

    I havent tried ezekiel breads, so Im excited to read what you have to say about them.

  35. My hubby and I are thinking of moving back to the states in a couple years and I dream of having a garden! I would love to grow my own herbs, my tomatoes, okras, zucchinis…. mmm… that would be so awesome!!!

  36. I love the cinnamon raisin ezekial bread. The texture is so hearty and the flavor is comforting. I also love their english muffins!! They are pretty amazing.

  37. Oooh, I’ve got broccoli in the fridge that I was wondering what to do with…this recipe is calling me! ;) Wow, $3 for that gardening book is amazing!

Trackbacks

  1. [...] in a Lentil and Tomato Soup, old-fashioned oats in a Blueberry-Coconut Baked Oatmeal, brown rice in Broccoli Almond Chicken, oats and muesli in Museli Granola Bars, and whole wheat flour or whole wheat pastry flour are [...]

  2. [...] in a Lentil and Tomato Soup, old-fashioned oats in a Blueberry-Coconut Baked Oatmeal, brown rice in Broccoli Almond Chicken, oats and muesli in Museli Granola Bars, and whole wheat flour or whole wheat pastry flour are [...]

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