Category Archives: grilling

lazy homemade potato chips

Mr. Prevention and I had meal planned, my grocery list was made, and he then declared that on account of the stunning mid-Ohio weather we WERE grilling out last night. Sigh. He was right, there are few days in late October that short-sleeves and the grill are in order. And last night was one of those nights. Just when my crock pot and I had become fond of one another again..

To go along with lean deer bratwursts on the grill, I recalled an easy microwave potato chip recipe I had come across awhile back. Because really, when you grill out, you don’t want to ruin the occasion by messy-ing the kitchen. Or at least that’s my take on the whole grilling out thing…

Anyways, these were DELICIOUS! And easy! And lazy! As in, think of the least skillful cook you know…even they can make these chips. Yep, I said it. P.S. Kristen Lynn that means you! Even YOU can make these chips! 😉

Microwaved Potato Chips from Christine’s Cuisine

2 russet potatoes, scrubbed clean, skin on, sliced thin
¼ cup 3 Tbsp extra-virgin olive oil
Salt or seasoned salt (I used 1 tsp garlic salt)

Directions:

Using a mandolin or food processor, slice the potato into thin slices; about 1/16 of an inch. [This is very important – you will likely not get a thin enough slice if you try to use a knife]

In a bowl, toss (toss to coat both sides so they don’t stick to the plate!) the potatoes with olive and sprinkle on salt or seasoning.

Arrange the potatoes in a single layer on a microwave safe plate.

Working in batches, microwave the potatoes on high for 5-7 minutes [my microwave was more like 8-9 minutes]. Check the potatoes every 30 seconds after the first 4-6 minutes since they can burn if cooked for too long.  The finished potato chip should be golden brown and crisp.

Carefully transfer to a serving dish and let rest for 2 minutes until cool enough to eat. Serves 4.

Nutrition Information (per serving): 150 calories; 10.3 g. fat; 0 mg. cholesterol; 240 mg. sodium; 13 g. carbohydrate; 1.5 g. fiber; 2 g. protein

Result: YUM! And crisssspy! These are very similar to kettle chips! The olive oil adds a lot of flavor, so don’t go over-board on the salt or garlic salt. I think a fun change to make would be canola oil with a bit of cinnamon and sugar for a dessert-like chip. These do take some time, but they’re not hard…just plan them accordingly with your meal! 😀 Health-wise, you’re not picking up preservatives, added salt, or the trans fats that are hidden in many chips. The fat in these chips are healthy fats, coming from olive oil. Not to say they’re a free-for-all, but they’re a healthy alternative when compared to a lot of options in the chip aisle!

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I did not get to my lower body workout yesterday — I am so ashamed to admit that! But if this blog is nothing else, it’s great accountability for me. Which…obviously could be going better for me when it comes to this whole strength routine because my “excuse” for not doing my lower body routine is poor. My reasoning is that I really wanted to score my first goal with my new hockey team last night, and I didn’t want Jello legs during my game. But of course, I am still scoreless, so tomorrow…tomorrow is lower body day. PROMISE. And a short run…assuming my legs don’t go numb from the torture. 😉

…In brighter news, I am still candy free! 😀 (Way to get something right, self!)

Question: What’s your favorite crunchy pleasure? Are you a chip person, or do you go more for pretzels? Crackers? Pita chips?

I do love chips, but I don’t have them often. Like Pringles tells me, once you pop you can’t stop! So right they are!

P.S. Those who subscribe to receive my blog via email — are you getting the emails? I have heard from several people that they are not receiving them, and have not been for over a week now. Let me know either way…and I will aim to resolve this! Sorry! And, thank you for reading! 😀

Have a grrrrrreat week!

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Filed under dinner, fruits and vegetables, garlic, grilling, grocery store, guilt-free, healthy cooking, MUFAs and PUFAs, recipe, Uncategorized

Grilling 101: Keeping your meat moist.

I passed grilling 101 this week. Only took 25 years, but hey…better late than never!

The key to moist meat: marinade!

Some will say to watch the temperature of your meat as to not over-cook. Been there…done that. Others say to only flip your meat once while grilling. Been there…done that.

Grilled Asian Chicken slightly adapted from AllRecipes.com

1/4 cup low-sodium soy sauce
4 teaspoons sesame oil
2 tablespoons honey
3 slices fresh ginger root
2 cloves garlic, crushed
1 lb boneless chicken breast halves

Directions:

In a small microwave-safe bowl, combine the soy sauce, oil, honey, ginger root, and garlic. Heat in microwave on medium for 1 minute, then stir. Heat again for 30 seconds, watching closely to prevent boiling.

Place chicken breasts in bowl. Pour soy sauce mixture over, and set aside to marinate for 4-8 hours. Grill until cooked through. Serves 4.

Nutrition Information (per serving*): 131 calories; 3.4 g. fat; 85 mg. cholesterol; 295 mg. sodium; 3 g. carbohydrate; 0 g. fiber; 23.8 g. protein

*Only 20% of the marinade was absorbed — I measured! So the nutrition information reflects the amount of marinade actually used.
Result: Seeeeriously, I turn my nose up to chicken on the grill…because it’s always so bland and dry. THIS, however, was some of the best chicken everrr. The flavor was phenomenal, and you could cut the chicken with a fork. Perfection! Plus, you can’t really beat it for the calories!

I paired this amazing chicken with 2 favorite veggies: zucchini and butternut squash!

I love veggies…but I love them more with some puh-zazz (i.e. flavor). You, nor I, probably jump up and down over celery sticks or bell peppers…it’s all in how you prepare vegetables that make them oh so delicious!

I tossed the zucchini slices in balsamic vinegar and sauteed them in extra-virgin olive oil. Simple yet packed with lots of punch from the vinegar. There’s just something about zucchini and balsamic vinegar…they’re the perfect pair.

The butternut squash I peeled, seeded, and cut into cubes. I thew the squash in a large Ziplock and tossed with 1 tablespoon of extra-virgin olive oil and then 2 teaspoons of brown sugar and 1 teaspoon of cinnamon. Toss it into a pan coated with cooking spray and sautee until tender and the brown sugar has caramelized.

Question: What fall produce are you anxious to get your hands on?

Squash and apples top my wish list! LOVE fall produce!! And I insist on going apple picking this year! 😀

Eat your veggies!

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Filed under fruits and vegetables, grilling, meat consumption, protein, recipe, Uncategorized

Mr. P surprises me!

(title rhymes – woo!)

Happy Friday! I am going in to work to see one patient real quick and then my family is coming in from Chicago! They haven’t seen our new house yet…and it’s Labor Day weekend! And  I love them a little bit, too 😉

After my 3 HOUR pampering session at the salon yesterday (I’ve never received a complimentary hand massage while my dye sets, but I sure did love it!), Mr. Prevention was blowing up my phone.

“I’m hungry, where are you?”

Not I miss you. Not how was your day. I’m hungry.

As I drove home I thought, “Tonight’s dinner menu is not going to go over well.”

I walk in the door.

“Will you make buffalo chicken dip for dinner?”

After I explained to Mr. Prevention that buffalo chicken dip is NOT a dinner and that, no, I would not make it, he conceded. Buffalo chicken dip will have to wait for the Illini game this weekend, I broke it to him. And when he asked what WAS for dinner, there was an audible sigh of discontent.

After a quick eye roll in his direction, I continued making dinner. A mere 20 minutes later, voilá!

And guess who loved it? Yup. There’s hardly leftovers. Now if I’d have told him sour cream was in the sauce, he wouldn’t have touched it. But leaving out that minor detail, he saturated his kebabs in the stuff.

Chicken Kebabs with Creamy Pesto from Cooking Light

2 tsp grated lemon rind
4 tsp fresh lemon juice, divided
tsp minced garlic
2 tsp extra-virgin olive oil
1/2 tsp salt
1/4 tsp black pepper
1 yellow bell pepper, cut into 1″ pieces
8 (or more) cherry tomatoes
1 lb boneless skinless chicken breast, cut into 1″ pieces
1 small red onion, cut into wedges
Cooking spray
2 Tbsp plain low-fat yogurt
2 Tbsp reduced-fat sour cream
1 Tbsp commercial pesto

Directions:

Preheat broiler (500° F).

Combine rind, 1 tablespoon of lemon juice, garlic, salt, pepper, and oil. Toss with bell pepper, tomatoes, chicken, and onion. Thread vegetables and chicken onto 4 skewers. Place skewers on a broiler pan coated with cooking spray. Broil 12 minutes or until chicken is done, turning occasionally.

Combine 1 teaspoon lemon juice, yogurt, sour cream, and pesto. Serve sauce with kebabs. Serves 4.

Nutrition Information (per serving): 211 calories; 7.3 g. fat (2.1 g. saturated, 3 g. monounsaturated, 0.7 g. polyunsaturated); 70 mg. cholesterol; 441 mg. sodium; 7 g. carbohydrate; 1.2 g. fiber; 27.9 g. protein

Result: Like I said, Mr. P shocked us both and gobbled these kebabs right up. I loved them, as well. Quick, easy, delicious, and…of course, healthy. They could easily be cooked on the grill, as well.

Question: What’s your favorite color bell pepper?

Yellow, please!

Happy Labor Day weekend & start to college football!

P.S. If you’re a Facebooker, please  “like me”? 🙂

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Filed under carb-controlled, Cooking Light, dinner, fruits and vegetables, garlic, grilling, healthy cooking, low-carb, MUFAs and PUFAs, protein, recipe

spicy, savory, sweet!

Mr. Prevention and I are not big red meat eaters. Don’t get me wrong, I like the stuff…but it’s not my most preferred protein. I have, however, been wanting to try this lime-marinated flank steak recipe for over a year since our friend Kristin sent it to us long, long ago. She declared it a “must make” recipe! With Mr. Prevention out of town, I took the flank steak and a Giada couscous recipe over to our friend’s, Matt and Tiffany. It was great because I did everything for the meal ahead of time…just had to slap the meat on the grill. And…delicious!

Scott’s Grilled Lime-Marinated Flank Steak with Chipotle Honey Sauce shared by Kristin

Marinade:
2 1/2 lbs flank steak
2 dry chipotle, chopped fine
2 garlic cloves minced
1 Tbsp chopped cilantro
4 Tbsp canola oil
10 Tbsp lime juice (about 5 limes)
3 Tbsp ketchip
1/2 tsp liquid smoke

Sauce:
1/3 cup honey
2 Tbsp canola oil
4 – 6 chipotle peppers in adobo sauce, chopped fine
2 Tbsp balsamic vinegar
3 Tbsp brown mustard
8 Tbsp lime juice (about 4 limes)
3 garlic cloves, minced
1 tsp cumin
1 Tbsp dry cilantro
1 tsp salt
freshly ground black pepper, to taste
3 Tbsp ketchup
1 tsp liquid smoke

Directions:

Place steak in large glass baking dish. Mix all the marinade ingredients together and pour marinade over steak. Marinate in refrigerator for 4 – 6 hours. DO NOT MARINATE FOR OVER 6 HOURS!

Mix sauce ingredients together after you make marinade and refrigerate. Serve at room temperature. Full recipe makes a lot of sauce…for a small group cut recipe in half.

Grill seak for 5 -7 minutes per side at highest heat slice against the grain thinly and at an angle. Serves 8 (5 ounces + sauce)

Nutrition Information (per serving): 422 calories; 21.5 g. fat; 100 mg. cholesterol; 545 mg. sodium; 18.4 g. carbohydrate; 0 g. fiber; 39 g. protein

Result: Yummm! This was wonderful! So lean and flavorful, and very tender with the acidic marinade! Definitely going to be making this again! The sauce is delicious, too!

With the flank steak I decided to continue being inspired by Giada. My staycation has allowed some R&R time with the Food Network and Giada featured this recipe on Monday’s show. YUM! Thank you, GIADA!!

Curried Couscous Salad slightly adapted from Giada

Cauliflower:
Vegetable canola oil cooking spray
1 medium head cauliflower, trimmed and cut into 1/2 to 1-inch pieces
1/4 cup 2 Tbsp extra-virgin olive oil
Kosher salt and freshly ground black pepper

Salad:
2 cups low-sodium chicken broth
1 1/2 tablespoons mild curry powder
1/2 teaspoon salt
1 (10-ounce box) 1 1/2 cups couscous
3/4 cup dried cranberries
1/2 cup coarsely chopped, roasted and lightly salted cashews
1 (4-inch) piece cucumber, peeled, seeded and chopped into 1/2-inch pieces
1/3 cup chopped fresh flat-leaf parsley
1 large lemon, zested

Dressing:
1/3 cup 2% fat Greek yogurt
1/4 cup 2 Tbsp extra-virgin olive oil
1 1/2 teaspoons mild curry powder
2 tablespoons fresh lemon juice (1/2 lemon)
Kosher salt and freshly ground black pepper

Directions:

Cauliflower: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Spray a baking sheet liberally with vegetable oil cooking spray. Set aside.

In a medium bowl, toss the cauliflower and olive oil together until coated. Put in a single layer on the prepared baking sheet and season with salt and pepper, to taste. Roast until golden and tender, about 25 to 30 minutes. Set aside to cool for 10 minutes.

Salad: In a medium saucepan, bring the chicken broth, curry powder and salt to a boil over medium-high heat. Remove the pan from the heat and stir in the couscous. Cover the pot and allow the couscous to absorb the liquid, about 5 to 7 minutes. Fluff the couscous with a fork and transfer it to a large serving bowl. Stir in the cooked cauliflower, cranberries, cashews, cucumber, parsley, and lemon zest. Refrigerate until ready to serve.

Dressing: In a small bowl, whisk together the yogurt, olive oil and curry powder until smooth. Whisk in the lemon juice and season with salt and pepper, to taste.

Just before serving, add the dressing to the salad and toss well to coat. Serves 8 (about 1 cup per serving)

Nutrition Information (per serving): 283 calories; 10.6 g. fat; 0 mg. cholesterol; 287 mg. sodium; 40.4 g. carbohydrate; 4.4 g. fiber; 7.8 g. protein

Result: Everyone LOVED this recipe!! Tiffany asked for the recipe and despite Mr. Prevention “despising” couscous…I think I’m going to make him give this a try! Delicious! The sweet and savory blend perfectly and this paired really well with the flank steak…to my pleasant surprise 🙂

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And since I hear there are readers who visit just for Lily pictures, here’s a few 😉

TROUBLE!! Girlfriend has an infatuation with all things toilet paper :-/

Do I have something on my…lip?

Question: What spice do you use most frequently? (Salt and pepper don’t count!) And if you had to choose a favorite protein source, what would you choose?

Can’t believe it’s already Wednesday! Time flies when you’re having fun 😉

Happy day,

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Filed under dinner, dog, entertaining, friends, fruits and vegetables, grilling, herbs, meat consumption, pets, protein, recipe, reduced-calorie, salad, Uncategorized

You’re going to eat that?

As I was working really hard on Friday, I read Gracie’s post about friends commenting on her eating pie despite being a “health food blogger”. And I loved her response, something along the lines of health having a definition outside of food that included things all that increase her quality of life – like pie! Amen, sister! I loved that response.

Unfortunately, I am not as big a person as Gracie. I really dislike when people make comments like that. Not only am I nutrition blogger and dietitian, but a PERSON! I mean, hello?! Am I the only one that finds is slightly…rude…to dictate the appropriateness of what another is eating? It’s like verbally judging someone for their actions. A lot of people would look at a drive-through line wrapped around a parking lot 4x and think to themselves, “Wow, what people won’t do for some fast food” or see a grocery cart filled with Koo-laid, hot dogs, and Doritos and think something like, “Geez”. Point being, you may think it…but not many people would (or should) say it. Yet, when it comes to those in the limelight (blogger, dietitian, dieter, or otherwise), it’s appropriate to comment and judge?

“Dieters” get this all the time, too. You make the mistake of telling people you’re trying to lose some weight, you enjoy a piece of cake to celebrate a co-worker’s promotion, and BAM! Co-workers will comment. “Oh, are you off Weight Watchers now?”…”Is that on your diet plan? I want to be on that diet!”…”Hm, cake. Does that mean lettuce and vinegar for dinner?” Okay, I might be exaggerating…but you know it happens!

Rant over 🙂

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This week I tried stuffed turkey burgers. After KT gushed over her stuffed turkey burger rendition after seeing these stuffed turkey burgers, I figured…why not? I followed something more along Kristin’s recipe and simply stuffed 2% shredded mozzarella into the burger after seasoning the ground turkey breast with 1/4 cup Parmesan cheese, garlic powder, garlic, pepper, and some salt. And then we just grilled’em up!

Brushetta Turkey Burgers

Add a second layer of pounded ground turkey…

Grill’em!

Drizzle with balsamic vinegar and top with tomato and basil on a bun…

Result: They were disappointing and DRY 😦 Ground turkey breast is virtually fat-free and I think you need some fat in burgers to make them good. I think next time, I’ll add some extra-virgin olive oil to the meat in order to add healthy fats versus buying higher fat turkey meat.

Of course it was to my pleasant surprise that this month’s Cooking Light features burger recipes! Lily and I perused the issue this morning and dog-eared lots of pages!

Question: Do you catch heat for anything “unhealthy” you eat? Does it bother you like it does me? Or am I just a bit sensitive to the comments?

Some of my co-workers are throwing me an out-of-office going away party today. SO sweet of them! I work with some truly amazing people! And then this afternoon I have a hockey game! 😀 Busy day! What are you up to?

Have a wonderful day!

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Filed under Cooking Light, diet, dietitians, friends, garlic, grilling, health at every size, healthy cooking, hockey, meat consumption, MUFAs and PUFAs, recipe, self-control, stress, Uncategorized, weight gain, weight loss, work

Drool-worthy Pesto

…Lily thought so, too (yes, my dog drools THIS much!)

[Miss Lily has packed on 5 POUNDS since her last check-up 1 ½ weeks ago!!! Oklahoma heat = lazy pup and lazier owners!! I think she needs a dietitian 😉 ]

Anyways, pesto is one of those things I love to order when out. But after seeing classic pesto on Jenna’s blog, I wondered, why not make my own? Sounds simple enough, right? And it is…very simple. And divine!

Classic Pesto adapted from Cooking Light

2 Tbsp coarsely chopped walnuts or pine nuts
2 3+ garlic cloves, peeled
3 tablespoons 1/3 cup extra-virgin olive oil
4 cups basil leaves (about 4 ounces)
1/2 cup (2 ounces) grated fresh Parmesan or Parmigiano Reggiano + shavings for garnish (optional)
1/4 ½ teaspoon salt
14 ounce box whole wheat pasta
12 ounces chicken breast, grilled and chopped
Pine nuts, garnish (optional)

Directions:

Cook pasta according to directions. Transfer to a large serving bowl after draining.

Grill chicken breasts until cooked through. Chop into strips and add to pasta.

In a food processor combine pine nuts, garlic, olive-oil, basil, cheese, and salt. Process until smooth.

Top the chicken and pasta with the pesto. Stir until well combined. Garnish with Parmesan or Parmigiano Reggiano shavings and pine nuts, if desired. Serves 7.

Nutrition Information (per serving): 402 calories; 17 g. fat; 47 mg. cholesterol; 346 mg. sodium; 39.8 g. carbohydrate; 5.1 g. fiber; 25.7 g. protein

Result: This was heavenly!! I only wished Mr. Prevention was there to share it with me. Or my BFF…she’s a pesto lover, too! I will definitely be making more pesto! And with the addition of chicken, it’s a great balance of complex carbohydrates, lean protein, and healthy, mono and polyunsaturated fats. I love balance and all-in-one meals!

Life update: We have a house (after approximately 4,345 counter offers over the weekend)! We are scheduled to close July 30th…and I’m very excited about this house (even though I’ve never seen it in person – HA!). More excited than the first home which BOMBED the home inspections. Like so many of you said…everything has a way of working itself out and everything happens for a reason! ALSO, I have received not only one job offer, but a second job offer! While neither of them is in diabetes specifically, one of them has to do with diabetes, and both are wonderful offers. I’ll go into that more when I actually accept one of them. But for now I feel confident in saying, I have a job and that as much as I love my current job, I am embracing the change into a new arena of dietetics. I am feeling very blessed and much more “at ease” with the transition. You know, income and shelter…kinda, sorta important! 😉

It’s been a serious TASK to manage Lily, Mr. Prevention out of town during the week, 12-hour work days with my commute, and keeping a house on the market clean enough to be shown at any time! Plus, interviews and paperwork for real estate up to wazoo!

Happy birthday to my car! It is ONE year old today and has 24,550 miles on it! Holy moly!

Question: Do you drive a lot? How long is your commute to work/school each day?

Thanks for all your support and love during all my life changes! Means so much! Hugs!

Be well,

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Filed under Cooking Light, dietitians, dining out, dinner, dog, exercise, fiber, garlic, grilling, healthy cooking, herbs, MUFAs and PUFAs, pets, protein, recipe, stress, work

Barbecue Newbie

One of our engagement photos taken in Italy ❤

Alison posted about her missing wedding rings this week. Luckily, she found them. When I read about her missing rings, I remembered my engagement ring SCARE! Just a few months after Mr. Prevention and I moved to Tulsa and into our first home, I was making homemade pico de gallo. I usually take my rings off and set them on the counter while I’m cooking. As beautiful as eternity bands are, they collect dirt, grime, and nastiness really easily! So we eat supper and after kitchen clean-up, I couldn’t find my ring.

I searched for hours. There were tears. Alligator tears. And then I got frantic. I started checked absolutely everywhere. The rings were no where to be found.

Several hours and a long emotional roller coaster later, I find my rings. In a bag…of cilantroin the fridgein the produce drawer. WHY would I look in the cilantro bag? I don’t know, but I am SO glad I did! Needless to say, I am now a bit more careful about where I leave my rings when I’m cooking…right next to my iDock in the kitchen 😉

Since it’s cooled off to a tolerable 96 degrees in Tulsa (okay, it’s really 94, but it’s been 98 for WEEKS!)…I decided to grill. And not just grill…but BARBECUE! Confession: I was a barbecue virgin until last night. Things went well and my BBQ drumsticks turned out so well! As did my home-grown squash! Mmmm!

BBQ Drumsticks

8 chicken drumsticks, skin removed
½ cup barbecue sauce
Tin foil

Directions:

Remove skin from drumsticks. Coat with barbecue sauce.

Place tin foil on grill grates and pre-heat grill. Cook drumsticks on the tin foil until cooked through. Serves: 4 (2 drumsticks each)

Nutrition Information (per 2 drumsticks): 310 calories; 10 g. fat; 210 mg. cholesterol; 520 mg. sodium; 12 g. carbohydrate; 0 g. fiber; 44 g. protein

Result: Does it get any more summery than this? Delicious…and easy! Nutritious, too!

…Too bad Mr. Prevention was delayed in Columbus and got stuck there for the night! More for me Lily! 😀

This lucky girl has a hair appointment and a vet appointment with Miss Lily today to check on her abscess on her eye. Did I mention she has an abscess on her eye? Shouldn’t be shocking, there’s always something wrong with baby girl!

Question: Have you ever lost something really important? Did you end up finding it?

P.S. Cherry cabinets won the popular vote, but white weren’t far behind!! I’ll let you know what we end up with 😉

TGIF,

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