23 February 2009

cashew butter chicken stew

after being bed-ridden all week with the flu, this comfort food really hit the spot. i loved it because it was fast (only took 30 minutes) and it was really easy to make. made with all natural, organic ingredients (including the chicken), i would eat this a couple times a week...

2 cups chopped red onion
1 red pepper, sliced into strips
1/2 tsp ground black pepper, divided
3 cups Pacific brand chicken broth (free range, vegetarian-fed)
1 lb free range chicken breast, cubed
1/4 cup fresh curly organic parsley, chopped
1 medium Granny Smith apple, cored and cubed
1 cup frozen or fresh lima beans
1/4 tsp Celtic sea salt
1/4 tsp cayenne pepper
1/2 cup natural cashew butter, unsalted

1. in a large non-stick pan, saute onions, pepper and 1/4 tsp of black pepper for 4 minutes. Add broth, chicken breast and parsley. cover and bring to a boil. simmer until chicken is cooked through and remove from pot.
2. add apple, lima beans, salt, cayenne pepper and remaining black pepper to the broth. cover and simmer for 10 minutes. uncover and whisk in cashew butter until well blended. return chicken to pot.


18 February 2009

energy muffins

i'm trying to put a healthier spin on everything i eat lately...i love a good muffin - straight out of the oven and melt-in-your-mouth perfection. who said they can't be delicious and nutritious?

energy muffins
2 cups egg whites
1 1/2 cups oats or 1 cup instant oatmeal or 1 1/2 cups quick oatmeal
1/2 cup whole wheat flour
1 cup unsweetened applesauce
1 cup 1% cottage cheese
1/2 cup whey protein powder
1 1/2 tsp baking powder
25 almonds
1 tbsp vanilla extract
1/8 tsp or pinch of salt
1 cup strawberries 

1. preheat oven to 350 degrees
2. pour ingredients into a blender and blend until smooth
3. mix in fruit by hand, if desired, or include in blender
4. pour into regular-sized stick-free muffin cups
5. cook until toothpick comes out clean (about 40 minutes)

nutrients per muffin:
calories: 120, total fat: 2 g, sat. fat: 0 g, cholesterol: 5 mg, sodium: 125 mg, carbs: 17g, fiber: 3 g, sugars: 3 g, protein: 9g, iron: 1.20 mg

makes 16 muffins

06 February 2009

banana foster by lacey

this scrumptious dessert comes from my good friend, Lacey, who shared it with us last weekend as a superbowl treat. it was oh-so-delicious, melt-in-your-mouth kind of good....give it a try, it's so easy, it's worth it - you won't be disappointed....

banana foster
1 stick butter
1/2 cup brown sugar
4 bananas peeled and sliced
1/2 tbsp vanilla (replacing the usual rum)

1. melt butter in a large skillet
2. add brown sugar and stir together
3. add vanilla
4. add the bananas and cook until caramelized over medium-high heat.
5. 1 tsp cinnamon **is what Lacey uses**
5. serve over vanilla ice cream and/or crepes

thanks lacey!