carb-controlled

Money Matters: Spicy Basil Chicken

May 15, 2012 by Nicole, RD · 18 Comments

Even though the days are staying lighter longer, each day seems to fly by faster than the ones before.

To add insult to injury, my workouts lately…they’ve been a struggle, to say the least. Historically, my first mile running is always my slowest. Why? I haven’t a clue. I get “warming up”, but during a 3-mile run, 1 mile is hardly a warm-up. By the end of mile 1, I’m ready to walk. But I don’t…and I push through. Lately, miles 1.5 to 2.25 have been tolerable, and then the final 3/4ths of a mile either feel great…or absolutely terrible.

I have to give myself a serious pat on the back for sticking to my 5 weekly workouts. This slump has been going on for about the last 2 weeks, and I hope I can ride it out and return to enjoyable runs.

Sometimes, what gets me through a run after work is thinking, “The sooner I get home, the sooner I can make dinner…and eat, and shower, and settle in for the night.” How sad. This is like time management to the extreme…or my reaching very deep for every excuse not to walk during my runs.

As trivial as a few minutes sounds, it makes a difference. But even more so than running faster…quick dinners can make my evenings feel longer…and more enjoyable.

I fell in love with basil in meat and soup dishes in Thailand. Basil outside of Italian is something everyone should experience. There’s something about the blank slate of chicken that takes on flavors so well. For the basil lovers like myself, this is a winning decision. Maybe I should have planted 2 basil plants this year…

Outside of being quick as is, you can prep everything ahead of time for this meal. Even rice! Make a huge batch of rice and freeze using this technique. As much as I love brown rice and brown basmati, it takes the better part of an hour to cook. This somewhat defeats the point of a quick weeknight meal, unless you opt for a quick-cooking rice which is absolutely fine, too.

My plan is:

Try to enjoy my workouts more – even if that involves walking from time to time. It’s important to listen to my body…and to not hate exercise.
Find more meals that are quick, easy, or can be prepped ahead of time.
Continue finding meals that are cost-effective. My grocery bill was $55 this week and that included a $7 watermelon (!) and $10 in tomatoes, as well as a $4 bouquet of flowers just because. Not..,too…shabby!

Spicy Basil Chicken from Cooking Light

2 tsp canola oil
2 shallots,minced
3 garlic cloves, minced
2 lbs, boneless chicken breasts, cut into 1-inch pieces
2 Tbsp fish sauce
4 tsp sugar
1 1/2 Tbsp low-sodium soy sauce
1 Tbsp chile garlic sauce
2 tsp water
2 tsp cornstarch
1/3 cup basil leaves, sliced
1 1/2 cups dry brown basmati rice

Directions:

Prepare rice according to package directions.

Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add shallots and garlic to pan; cook for 30 seconds or until fragrant. Add chicken to pan; cook 13 minutes or until chicken is done.

Whisk fish sauce and the next 5 ingredients (through cornstarch) together in a small bowl. Add fish sauce mixture to pan, and cook for 1 minute or until mixture thickens, stirring to coat chicken. Remove from heat. Stir in basil.

Yield: 6 servings (3/4 cup rice with 5 ounces chicken)

Nutrition Information (per serving): 361 calories; 4.3 g. fat; 73 mg. cholesterol; 725 mg. sodium; 41.5 g. carbohydrate; 1.3 g. fiber; 38.3 g. protein

Result: Quick & great flavor! I double up on the sauce and upped the chicken some. I think both choices were good. I love that this meal is under 400 calories, carb-controlled, low in fat, and high in protein. The basil adds so much flavor, it gives this dish a unique, Thai-inspired flavor. Enjoy!

Money Matters: Chicken is the most expensive ingredient ($3.99/lb). Basil is $1 a bunch, and brown basmati calculated to $1/cup ($1.50). The remaining ingredients estimated to $2.60. The total cost of the recipe comes to $13.08 and $2.18 per serving.

I’m teaching and then heading out of town for the night. More on that soon, I promise!

Be well,

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Filed Under: 400 calories or less, carb-controlled, quick meals, recipe, spicy, Uncategorized ·

Meatless Monday: Grilled Crepes with Mozzarella and Shaved Asparagus

May 14, 2012 by Nicole, RD · 20 Comments

Yesterday, Mr. Prevention wanted to go see The Avengers. I kind of blew him off all day because I really have no interest in seeing the movie, despite the great reviews. Yesterday, all I wanted to do was catch-up with grading and photo editing, and relax around the house. It’s been months since there was a day free of absolutely everything, and I wanted to take full advantage.

At 2pm yesterday, we were laying in bed with a cool breeze coming through the window just talking and laughing. When life gives me the opportunity to slow down, relax, and enjoy…I try to. Yesterday was one of those days. And now it’s Monday morning and really, really early…ugh.

Before anyone feels too bad for Mr. Prevention not getting to see the movie, he blows me off a lot when it comes to dinner. When these crepes were on the menu I was asked to, “Have those one night this week when I’m out of town.”

If this didn’t benefit me in every way, I’d have been offended! He seriously missed out. These crepes are what I would refer to as an “adult grilled cheese”. And I’ve never, ever, EVER heard of a person not liking (loving!) grilled cheese.

The concept of a savory crepe is sheer genius. The concept of a crepe…so simple, yet elegant and sophisticated.

I falsely believed that crepes were hard and/or time consuming and neither could be more off-base. Having a go-to crepe batter and a great non-stick skillet is all you need. Remember when I trialed red velvet crepes and ended up with a DISASTER? And then I tried this recipe that proved me wrong. This recipe will prove you wrong about crepes, too.

I ended up with a masterpiece…without a disaster first. These were phenomenal and the fact that a “grilled cheese” can be enjoyed for under 200 calories? Well, I was one happy dietitian.

Grilled Crepes with Mozzarella and Shaved Asparagus adapted from Naturally Ella

Crepes:
1/2 cup whole wheat pastry flour
1/4 tsp salt
2 eggs
3/4 cup nonfat milk
1 1/2 Tbsp unsalted butter, melted

Filling:
1/2 lb asparagus (about 6 stalks), shaved
2 tsp olive oil
1 clove garlic, minced
pinch salt and pepper
5 oz fresh mozzarella, shredded

Directions:

In a medium skillet, heat olive oil over medium low heat. Shave asparagus with a vegetable peeler (or thinly slice). Toss garlic in with olive oil and heat for 30 seconds, just until fragrant. Add in asparagus and heated through and bright green, 2-3 minutes. Sprinkle with salt and pepper, set aside.

Whisk together flour, salt, eggs, milk, and melted butter until smooth. Heat large, nonstick skillet and lightly spray with oil. Place a scant 1/4 cup of batter in pan. Tilt the pan so that the batter covers the entire pan and cook for about 30 seconds. Flip and cook for another 15 seconds. Place done crepes on a piece of parchment paper.

Once crepes are finished, place a couple spoonfuls of asparagus and 1 ounce mozzarella on half the crepe. Fold over to cover the filling, then fold again to form a 1/4 circle.

Return crepe to pan over medium low heat and cook until each side is golden brown and mozzarella has melted. Serve immediately.

Yield: 5 crepes.

Nutrition Information (per crepe): 195 calories; 12 g. fat; 90 mg. cholesterol; 187 mg. sodium; 11.6 g. carbohydrate; 1.6 g. fiber; 10 g. protein

Result: Soooo good! And deceptively simple! You’ve got to splurge on the fresh mozzarella for the ultimate melted, stringy cheese goodness. I was skeptical about reheating these, but they did great in the toaster. The only problem with these…it’s hard to stop at just 1 Enjoy!

Another week, here we go. It’s hard to believe this quarter is only 3 weeks from the end!

Be well,

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Filed Under: 200 calories or less, carb-controlled, fruits and vegetables, guilt-free, kid-friendly, low-carb, quick meals, recipe, Uncategorized, vegetarian ·

Vegan Lemon Poppy Seed Muffins & Happy Mother’s Day

May 13, 2012 by Nicole, RD · 6 Comments

Happy Mother’s Day to my mom and all the moms out there!

In 2010, I wrote a Tribute to Mama Prevention and while I’m not with her today due to the many miles between us, reading that post affirms that my mom is absolutely wonderful in every way.

When people say I look like her, I am flattered. When people say I act like her, I laugh and I agree. To be any resemblance of my mom is an honor.

I was talking to my mom on Friday night. I was completely exhausted from the work week, laying out on our deck furniture in the sun, talking to her half asleep. It was 5pm.

“I’m going to go to spin tonight at 5:30 and step aerobics tomorrow at 8!” my mom said.

Ten years ago, my mom would dabble in fitness classes and tried to stay active, but my mom is fit! She’s even playing racquetball these days! I’d like to think that when I changed my life to be more active and healthy, it rubbed off on her just a bit As for my brother and my dad…they’re a works in progress.

I would venture to say my mom even cooks more now than ever. She’s signed up for all the healthy cooking email list serves and consults her favorite healthy cooking blog each day Mom’s favorite recipe is Slow Cooked Sweet Barbacoa Pork. She makes it all the time. She also loves brunch, so any easy breakfast casserole or “bake” are right up her alley.

My mom will regularly rattle of the nutrition facts about a new “food find” (she’s much more adventurous in shopping than I!), usually boasting about how much fiber is in something.

Mom: I love, honor, and respect you.

I have learned so much from you. And you a few things from me.

You make me laugh, and smile, and never want to leave Chicago.

Wishing you a Happy Mother’s Day from O-H-I-O.

Vegan Lemon Poppy Seed Muffins adapted from Your Vegan Mom, originally from Vegan Brunch

2 cups whole wheat pastry
2/3 cup sugar
1 Tbsp baking powder
1 1/2 Tbsp poppy seeds
1/2 tsp salt
3/4 cup unsweetened almond milk
1/4 cup lemon juice, freshly squeezed
1/4 cup canola oil
1/4 cup coconut oil, melted and slightly cooled
zest of 2-3 lemons
2 tsp pure vanilla extract

Directions:

Preheat the oven to 375. Lightly grease a muffin tin.

In a large mixing bowl, mix together flour, sugar, baking powder, poppy seeds, and salt. Make a well in the center and add milk, lemon juice, oil, zest, and vanilla. Mix just until all wet ingredients are moistened.

Fill the muffin tin three-quarters full and bake for 23 to 27 minutes, until muffins are lightly browned on top and a toothpick or knife inserted through the center comes out clean. When cool enough to handle, transfer to cooling racks to cool completely.

Yield: 12 muffins.

Nutrition Information (per muffin): 203 calories; 10.3 g. fat; 0 mg. cholesterol; 227 mg. sodium; 26.1 g. carbohydrate; 2.2 g. fiber; 0.3 g. protein

Result: Loved them! I searched high and low for a vegan lemon poppy seed muffin recipe that had good results. The tops of these were a little flat, but they tasted great, had a great crumbly texture, and satisfied the craving I was having for lemon poppy seed muffins Enjoy!