Tomatillo Lime Chicken - 282 Calories per Serving (Serves 2)

I have always thought about cooking with tomatillos, as they looked very interesting. While I was at C&D Produce on Military and Investment Lane (great produce and CHEAP!) I saw some and figured I'd buy them. When I got them home I thought "what the hell am I going to make with them?" So I threw this together, and it was great!

1 Pound of boneless/skinless chicken breast, cut into 1 inch cubes
4 Tomatillos, peeled, washed, and cut into 1/2 inch cubes
1 Sweet onion, cut in half and thickly sliced
2 Jalapenos, thinly sliced (I leave the seeds in for more heat, remove the seeds for less heat)
1 Tablespoon of minced garlic
1 Teaspoon of cumin
1/2 Teaspoon of white pepper
1/2 Teaspoon of salt
1/2 Cup of organic vegetable broth
1 Lime (for juice)

Spray a nonstick pan with olive oil and heat on high. Add the chicken and saute for 3 minutes or until well browned. Add the tomatillos, onion, jalapenos, and garlic. Continue to saute for 2 to 3 more minutes. Add the spices and vegetable broth. Cook well until the sauce becomes thick and the tomatillos "break down" (become soft and break apart). You may need to add abit more broth. Squeeze the juice of one lime into the mixture and stir well. Continue to season to taste. Remove from heat and serve.
Serves 2

Bacon Wrapped Veggie Stuffed Chicken - 400 Calories

Bacon, chicken, veggies, what's not to love? Oh, did I mention BACON?? There aren't alot of spices in this recipe because the bacon adds alot of flavor and the cumin and marjoram add a nice, clean flavor.

8 Ounce boneless, skinless chicken breast, split almost all the way through and pounded to about 1/4 inch thin
3 Strips of nitrate free, uncured bacon
4 Asparagus spears
1/2 Red bell pepper, sliced thin
1/4 Red onion, sliced thin
1ish Cup leaf spinach
1 Teaspoon minced garlic
Marjoram
Cumin
Salt
Black pepper
Splash of vegetable broth

Preheat the oven to 425 degrees. Spray a nonstick pan with olive oil from the misto and heat on high. Add the onion, garlic, red bell pepper, and asparagus and saute for 3 minutes. Add the spinach and a splash of vegetable broth. Saute until the spinach is wilted and remove from heat. Sprinkle the chicken breast with salt, pepper, cumin, and marjoram. Place the vegetables on the chicken breast, then fold/roll closed. Wrap the chicken with the bacon. Place on a pan and bake for 30 minutes. After 30 minutes, remove from the oven and let rest for 5 - 7 minutes and serve.
Serves 1

Cauliflower Leek Soup - 100 Calories

I love cauliflower soup! My grandma and dad make great soup but use flower and cream. This is completely paleo friendly, tastes great, and has my own twist on it!

1 Head of cauliflower
1 Leek
2 Cups of organic vegetable broth
1 Cup unsweetened, silk coconut milk
1 Tablespoon of ghee
1 Teaspoon of salt
1/2 Teaspoon of pepper
1/2 Teaspoon of curry powder

Microwave the cauliflower until soft. Pull all the florets off and place in a pot. In a separate nonstick pan, add the ghee and the leek. Sauté until soft and add to the cauliflower. Mash with a potato masher and add the vegetable broth and coconut milk. With an electric mixer, mix until you get to the consistency you want. I like mine alittle chunky. You can also use an immersion blender to make the soup creamier. Add the spices, stir and bring to a boil. Reduce heat to low, cover, and simmer for 30 minutes.
Serves 4

Chicken with Spinach and White Sweet Potato - 355 Calories

Tonight, as usual, I opened up the fridge and said "what the hell am I going to cook? Let's see...I have chicken (as usual), spinach, white sweet potato, onion, and tomato." So I threw it all together as below...

7 Ounces of chicken breast cut into 1 inch cubes
1 White sweet potato, microwaved, peeled, and cut into 1 inch cubes
2 Cups of spinach
1 Plum tomato, cut into 1/2 inch cubes
1/4 Onion, sliced
1 Teaspoon marjoram
1/2 Teaspoon oregano
1/2 Teaspoon Kosher salt
1/2 Teaspoon black pepper
Splash of vegetable broth

Spray a nonstick pan with oil from the misto, heat on high. Add chicken and sauté for 3 minutes. Add all the vegetables except for the spinach and sauté unto the onion is tender. Add a splash of vegetable broth to deglaze the pan. Add the spices and sauté well. Add the spinach and another splash of vegetable broth and sauté until the spinach is wilted.
Serves 1

Sweet and Spicy Sriracha Chicken - 483 Calories

Everyone that knows me knows I love the heat. I also love sweet. This dish is the best of both worlds! Sweet and spicy sriracha chicken. Sriracha gives it the heat and honey the sweet. Since commercial sriracha isn't paleo, I found a quick and easy sriracha recipe on nomnompaleo.com (http://nomnompaleo.com/post/36060636540/paleo-sriracha-homemade-20-minute-sriracha). When I made the sriracha, I did not cut and discard the seeds and ribs because I wanted a hotter sauce. I also substituted a plum tomato and unsweetened organic ketchup with 3 drops of organic stevia extract for the tomato paste.

9 Ounces on boneless/skinless chicken breast but into 1 inch chunks

1/2 Red bell pepper cut into 1 inch pieces

1/4 Red onion sliced

6 Stalks of baby bok choy, each stalk cut into 4 pieces

2 Tablespoons of sriracha

1 Tablespoon of minced garlic

1 Tablespoon of ghee

1 Tablespoon of honey

1 Tablespoon organic coconut aminos (soy sauce substitute)

1/2 Teaspoon ginger

Heat ghee in a nonstick pan. Add chicken and sauté until brown. Add the veggies, garlic, and ginger. Cook for 3 minutes and add the coconut aminos. Cook for 3 more minutes. Add honey and sriracha. Cook for 3 more minutes then serve. 

Serves 1

Shrimp and Scallop Scampi - 446 Calories

It's no secret I love garlic so shrimp scampi has always been a favorite of mine. Unfortunately, the original recipe with butter over pasta isn't paleo but my version is.

6 Ounces of large shrimp

3 Ounces of bay scallops

3 Ounces of Miracle Noodles

1 Tablespoon of ghee 

1 Tablespoon of minced garlic

1/2 Tablespoon oregano

1 Teaspoon white pepper

1/2 Teaspoon salt

Splash of moscato wine

Put ghee in a nonstick pan and heat on high. Add the shrimp and scallops and sauté for one minute. Add the garlic, oregano, salt, and pepper, sauté for two minutes and then add the wine. Rinse the noodles and add to the seafood mixture. Sauté until hot then serve. I sprinkle the food with crushed red pepper. 

Serves 1

"Miracle" Chicken Arrabbiata Florentine - 290 Calories

Arrabiata sauce is a spicy tomato pasta sauce. I added spinach to boost the vitamins and minerals, hence the "florentine." I served it over the miracle noodles from the earlier post.

7 Ounces of boneless, skinless chicken breast cut into 1 inch cubes
2 Cup spinach
3 Tomatoes, diced
1/4 Red onion, julienned
1 Tablespoon minced garlic
4 Large fresh basil leaves, ripped into small pieces
1/2 Tablespoon oregano
1 Teaspoon cayenne pepper
1/2 Tablespoon crushed red pepper
1 Teaspoon black pepper
1/2 Teaspoon salt
Splash of moscato wine
Splash of vegetable broth
3 Ounces of Angle hair Miracle Noodles

Spray a nonstick pan with oil from the misto and heat on high. Add the chicken and sauté for three minutes. Add a splash of moscato to deglaze the pan. Add the tomatoes, onion, garlic, basil, and spices. Cook until the tomatoes break down and the onion is tender. Add the spinach and cook until wilted. Add a splash of the vegetable broth if you need to thin the sauce. Rinse the Miracle Noodles with cold water and add to the sauce. Heat thoroughly and serve.
Serves 1

Miracle Noodles - Zero Calories and Paleo!!

Pasta! I LOVE pasta! But when you're watching what you eat, especially when you're eating paleo, you look for substitutes. I've tried spaghetti squash - hated it! Zucchini  "pasta" - puke! Kelp noodles - ok, but crunchy so the texture is abit to get used to. I needed a pasta fix the other day so I was at Fresh Market looking for kelp noodles when I came across this...

I saw they were zero calories and the flour used to make it was derived from a Japanese yam. When I saw that, I thought "I bet it's paleo". I did abit of research and found that indeed it was paleo! That was half the battle! Now how do they taste? I bought them to put in my Chicken Arrabiata Florentine sauce. The prep was easy. Rinse in cold water and blanch for a minute in boiling water. The blanching was optional and since it was going into pasta sauce, I opted to just dump it in. Now the moment of truth...

IT WAS FANTASTIC!! It tasted just like angel hair pasta! In addition to the angel hair, Fresh Market also has fettuccine. Their website is www.miraclenoodle.com. Zero calories,great tasting, and paleo! Holy crap I'm in pasta heaven!!

Shrimp With Red Curry - 326 Calories

I love Thai food, so I bought some red curry paste. When you by the curry paste, make sure you look at the ingredients to make sure there aren't any chemical additives. Red curry doesn't have much heat so I add sliced jalapeños. If you want a milder dish, omit the jalapeños.

7 Ounces of peeled, deveined, uncooked shrimp
1/2 Red bell pepper, cut into 1 inch chunks
1/4 Red onion, julienned
1 Jalapeño, sliced, not seeded (optional)
2 Cups spinach
1/2 Tablespoon red curry paste
1/2 Cup coconut milk

Spray a nonstick pan with oil from the misto and heat on high. Whisk the curry paste into the coconut milk and set aside. Add the vegetables,except the spinach, and sauté for three minutes. Add the shrimp and sauté for two minutes. Add the spinach and sauté for two minutes the add the curry/coconut milk mixture and cook unti the spinach is wilted. Serve.
Serves 1

Chicken and Spinach Scampi - 386 Calories

The paleo hits just keep coming! Usually scampi recipes are made with butter, therefore aren't paleo. This one is made with ghee, therefore it is! The ghee recipe is also on this blog.

7 Ounces of boneless, skinless, chicken breast, cubed
2 Cups of fresh baby spinach
1/4 Cup of Moscato wine (or any white wine, I just prefer the sweet, fruity flavor of Moscato)
1 Tablespoon of minced garlic
1 Tablespoon of ghee
1/2 Tablespoon of oregano
1 Teaspoon of white pepper
1 Teaspoon of salt

Spray a nonstick pan with oil from the misto and heat on high. Add the chicken and sauté for three minutes. Add the salt and pepper sauté for two more minutes. Add ghee, garlic, oregano and sauté for three more minutes. Add the Moscato and after two minutes add the spinach and cook until it is wilted then serve.
Serves 1

Spicy Almond Butter Chicken - 410 Calories and White Sweet Potato Fries - 98 Calories

Since I'm doing paleo, I wanted to take the spicy peanut butter chicken and make it with a paleo twist - using almond butter instead of peanut butter. It came out great! I added onion and jalapeño to this recipe, otherwise the recipe is the same. The link is here... http://krossfitkitchen.blogspot.com/2014/05/spicy-peanut-butter-chicken-380-calories.html
As the side, I made white sweet potato fries. White sweet potato tastes like a sweet Yukon gold potato.

Preheat the oven to 450 degrees and spray a cookie sheet with oil from the misto. Wash the outside and pricing the skin, microwave the potato for 3 minutes on each side. Cut the potato in half then slice the potato in 1/2 inch strips. Place the fries on a cookie sheet, season with salt and pepper or your seasoning of choice, and bake for 15 minutes. After 15 minutes, turn the fries over and bake for another 15 minutes. If you want the fries crisper, place them under the broiler.
Serves 1

Ghee (Paleo Compliant Butter) - 112 Calories (1 Tablespoon)

I've always been interested in ghee and I've done quite abit of research on the subject. Ghee has been traditionally used in Indian cuisine. It is SIMILAR to clarified butter with one difference, the butter is actually cooked and not just melted. Cooking the butter does two things, it removes the milk solids (lactose, etc) by cooking it. In addition, cooking milk solids adds a "nutty" flavor to the butter. Since the milk solids are removed leaving only the oil, THIS IS PALEO! That means you can have your butter and eat it too! It's great to cook with because ghee has a very hight smoking point. Also, you an put it on any food as a condiment. I used it on baked white sweet potato tonight with some salt and pepper ant it tasted like I was eating a slightly sweet baked potato!

1 Pound of unsalted, grass fed organic butter

Place butter in medium saucepan over medium-high heat. Bring the butter to a boil. Once boiling, reduce heat to medium. The butter will form a foam which will disappear. Ghee is done when a second foam forms on top of the butter, and the butter turns golden. At that point, the milk solids will be in bottom of pan. Gently pour into heatproof container through fine mesh strainer or cheesecloth. Store in an airtight container being sure to keep free from moisture. Ghee does not need refrigeration and will keep in airtight container for up to 1 month.
1 Tablespoon per serving 

Chicken with Sundried Tomatoes in a Basil and Garlic Sauce - 324 Calories

Well, since I have a black thumb and killed my first basil plant, I bought another one a few weeks ago so I figured I'd make something with basil.

7 Ounces of skinless, boneless chicken breast, cut into cubed
4 Asparagus spears cut into 1 inch pieces (I grilled them the other day)
I/4 Onion, julienned
1/2 Red bell pepper, sliced
4 Sundried tomatoes, sliced
1/2 Cup vegetable broth
1 Tablespoon minced garlic
1 Teaspoon black pepper
1/2 Teaspoon salt
1/2 Teaspoon of sage
5 Basil leaves, ripped in half

Spray a nonstick pan with oil from the misto and heat on high. Add the chicken and sauté on for three minutes. Add the vegetables, basil, and spices. Sauté for three to four more minutes. Add the vegetable broth and continue to sauté until the liquid is reduced to about half. Remove from heat and serve. 
Serves 1

Chicken Cacciatore - 251 Calories

Well, I decided to take Amber Nagele's 30 day paleo challenge. While a number of my recipes are paleo, I haven't consciously developed a paleo recipe. So using Amber's rules, I came up with this one.

7 Ounces of boneless, skinless chicken breast cut into 1 inch pieces
1 Tomato, diced
I/2 Onion, julienned
1/2 Red bell pepper, diced
1 Jalapeño, thinly sliced (optional - I don't seed it)
1/2 Cup vegetable broth
1 Tablespoon minced garlic
1/2 Tablespoon oregano
1 Teaspoon black pepper
1/2 Teaspoon salt
2 Bay leaves, broken in half

Spray a nonstick pan with olive oil from the misto and preheat on high. Add the chicken and sauté for three minutes. Add the red bell pepper, onion, jalapeño, and garlic. Sauté for two minutes. Add the tomato, oregano, bay leaves, black pepper, and salt. Sauté for one minute. Add the vegetable broth and continue to cook until the tomato has completely broken down and turned into a thin red sauce. Add alittle more broth if you need to. Remove from heat and serve. I served it over quinoa but you can put it over spaghetti squash, cauliflower rice, or whatever you want.
Serves 1

Homemade Peanut Butter - 165 Calories per ounce

I LOVE peanut butter! I hate the calories, which can be upwards of 210 calories per ounce. In addition, the sugar, added fat, and preservatives found in commercial peanut butter. Making homemade peanut butter is really easy and tastes much better than store bought.

2 Cups of dry roasted peanuts
1 Teaspoon peanut oil

Place the peanuts in a food processor with the chopping blade and start grinding the peanuts. Occasionally, stop the food processor and scape down the sides. After 7 or so minutes, add the oil and  continue grinding until smooth.
Serving size is 1 ounce, the amount of servings vary.

Spicy Peanut Butter Chicken - 380 Calories

When I USED to go to Chinese buffets, I always liked the peanut butter chicken that so many of them had. I don't go to the buffets for a number of reasons not the least being that I find myself overeating. In addition, the high sodium levels and the use of MSG can really screw with your system. That being said, I've taken to making my own versions of Chinese, and other Asian dishes.

7 Ounces of boneless, skinless chicken breast, cut into 1/2 inch pieces
1 Ounce peanut butter (I use homemade, you can use store bought but it's higher in fat and sugar)
1/4 Cup of coconut milk
1 Tablespoon low sodium soy sauce
1 Tablespoon crushed red pepper
1 Teaspoon black pepper

Spray a nonstick pan with oil from the misto and preheat on high. Add the chicken and sauté for 3 minutes. Add the blach paper, red pepper and soy sauce, sauté until done add the peanut butter and coconut milk and cook until creamy. Remove from heat and serve.
Serves 1

Chicken Caprese - 295 Calories

Caprese salad is tomato, mozzarella (usually fresh), and basil. Sometimes it is sprinkled with balsamic vinegar and is served as as an appetizer or salad course. I decided to team it will a chicken breast and served as a main course.

14 Ounce boneless, skinless chicken breast approximately 1/2 inch thick
2 Ounces mozzarella cheese
1 Plum tomato cut into 1/4 inch slices
A few fresh basil leaves
1 Tablespoon balsamic vinegar
Garlic powder
Salt
Pepper
Crushed red pepper

Preheat oven to 450 degrees. Spray a nonstick pan with oil from the misto. Sprinkle each side of each chicken breast with salt, pepper, garlic powder, and crushed red pepper. Sear each side of the chicken and place in a baking pan. Sprinkle each breast with a 1/2 tablespoon of balsamic vinegar, place a few pieces of basil, and a few slices of tomato. Bake for 10 minutes then top with mozzarella and some basil. Bake until the cheese is melted. When melted, place on a plate, remove the dried basil from the top of the cheese and replace it with fresh basil and serve.
Serves 2

Chocolate "Ice Cream" Shake- 193 Calories

Sometimes I have a sweet tooth and "need" some ice cream but don't want the sugar, fat, and calories.  After some research, I found a recipe that I modified to fit my needs.

1 Banana, cut up and frozen overnight (I make a few single serve baggies and keep them in the freezer until I'm ready to use them)
1/2 Cup unsweetened coconut milk (I use Silk)
17 Grams of granola, flavor of your choice - this is optional. If you don't use the granola, reduce the calorie count by 70
1 Tablespoon unsweetened cocoa powder
A few drops of organic, liquid stevia

Place coconut milk, cocoa powder, and stevia in a nutri-bullet or similar type blender and blend for about one minute. Add the frozen banana and blend until smooth. Add the granola and stir. You can either serve it as is as a shake or place in the freezer for 30 minutes for more of a nice cream consistency.
Serves 1

Sweet and Spicy Honey Garlic Chicken - 272 Calories

Well, I wasn't sure what to cook tonight. I was in the mood for something spicy (I know, that was a surprise) but I was also in the mood for something sweet. I looked in the cabinet and this is what I came up with.

7 Ounces of boneless - skinless chicken breast cut into 1 inch pieces
1/2 Red bell pepper cut into chunks
1 Jalapeño pepper, seeded and thinly sliced
1 Tablespoon crushed red pepper
1 Tablespoon honey
1/2 Tablespoon minced garlic
1/2 Tablespoon black pepper
1 Teaspoon salt

Spray a nonstick pan with olive oil from the misto and heat on high. Add the chicken and salt and sauté for three minutes. Add the red bell pepper and jalapeño. Cook for three more minutes. Add the crushed red pepper, black pepper, and minced garlic. Cook a few more minutes until the chicken is done. Add the honey, mix thoroughly until heated throughout, remove for heat and serve.
Serves 1

Cajun "Rice" - 64 Calories

A few weeks ago I made fried "rice" using grated raw cauliflower. Tonight, it's Cajun rice.

5 Ounces of fresh cauliflower, grated into a rice - like consistency
3 Green onions, cut into 1/2 inch pieces
3 Cloves of garlic, pressed
1/2 Red bell pepper, diced
1 Jalapeño pepper, diced
1/2 Teaspoon black pepper
1/2 Teaspoon cayenne pepper
1/2 Teaspoon white pepper
1/2 Teaspoon paprika 
1/2 Teaspoon salt 

Spray a nonstick pan with oil from the misto and heat on high. Add cauliflower and sauté until the cauliflower starts to brown. Add the rest of the vegetables and spices and cook until the vegetables are tender. Remove from heat and serve. 
Serves 1

Shrimp with Basil and Red Pepper - 240 Calories

This is probably the simplest and quickest recipes I have. From start to finish, 5 - 6 minutes!

6 Ounces peeled, deveined, uncooked shrimp
1/4 Red onion sliced thin
4 Fresh basil leaves torn into small pieces
2 Teaspoons of crushed red pepper
1 Teaspoon of minced garlic
1/2 Teaspoon black pepper
Splash of vegetable broth

Spray a nonstick pan with oil from the misto and heat on high. Add shrimp, onion and basil. Cook for 2 minutes. Add basil, crushed red pepper, and black pepper. Cook for a few more minutes. When the onion and shrimp start browning, add a splash of  vegetable broth to deglaze the pan then serve.
Serves 1

Roasted Red Pepper and Spinach Stuffed Chicken - 360 Calories

All of me recipes start out with me saying to myself "what am I going to cook for dinner? Let's see what's in the fridge." So tonight I opened the fridge and saw chicken, fresh spinach, roaster red bell pepper, sundried tomatoes, and provolone cheese. So, away we go!!!

7 Ounce boneless chicken breast, butterflied and pounded to approximately 1/4 inch thick
1 Roasted red bell pepper, cut open
3 Sundried tomatoes
2 Cups baby spinach
1 Ounce deli sliced sharp provolone
2 Teaspoons minced garlic
Splash of organic vegetable broth
Cumin
Sage
Paprika
Salt
Pepper

Preheat the oven to 450 degrees. Spray a nonstick pan with oil from the misto and heat on high. Add the spinach and a splash vegetable broth and sauté the spinach until it's wilted and remove the pan from the heat. Layer the red pepper and provolone on the chicken. Spread the minced garlic over the provolone. Then lay out the sundried tomatoes and the wilted spinach on top of that. Fold the edges of the chicken over the filling and use toothpicks to seal everything closed. Make sure the edges overlap and seal the ends. Sprinkle the entire chicken with the salt, pepper, sage, paprika, and cumin. Spray a nonstick pan with oil from the misto and heat on high. Sear each side of the chicken then place in the oven and bake for 15 minutes. Remove from the oven and place the chicken on a plate. Carefully remove the toothpicks and pour the pan drippings over the chicken and serve. 
Serves 1 

Mock Chicken and Shrimp Fried "Rice" - 345 Calories

This is mock fried "rice" because instead of using rice, I use cauliflower rice. I take a raw cauliflower and run it through the grater of my food processor so it come out like the consistency of rice. Makes a high carb meal into a low carb meal. Try it, you can't taste the difference!

6 Ounce boneless, skinless chicken breast cut into 1 inch cubes
2 Ounces of jumbo shrimp
1 Cup of bean sprouts
1/3 Cup frozen sweet peas
5 Green onions cut into 1/2 inch pieces
4 Ounces of fresh cauliflower, grated (the consistency of rice)
2 Tablespoons of low sodium soy sauce (More or less to taste)
1/2 Teaspoon Chinese five spice
Grated fresh ginger to taste

Spray a nonstick pan with olive oil from the misto and on high. Sauté chicken until browned. Add the vegetables and shrimp. After 5 minutes, remove from the pan leaving the drippings in the pan. Add the cauliflower rice and sauté until light brown then add the meat and vegetable mixture and soy sauce, five spice and grate some fresh ginger into the mixture. Mix thoroughly.
Serves 1.

Balsamic Chicken - 288 Calories

For me, balsamic vinegar, wine, and chicken go great together as all the flavors compliment each other very well. It's takes about 10 minutes to cook from start to finish. I served it with the gazpacho from last night's recipe.

7 Ounce boneless, skinless chicken breast, sliced thin
1/2 Red bell pepper, sliced thin
1/4 Red onion, julienned thin
1 Teaspoon minced garlic
1/4 Cup balsamic vinegar
1/4 Cup Riesling wine
1/2 Teaspoon salt
1 Teaspoon black pepper

Spray a nonstick pan with olive oil from the misto and heat on high. Add the chicken and sauté for 2 minutes. Add the red bell pepper, onion, garlic, salt, and pepper. Sauté unto the vegetables are tender. Move the food to one side of the pan and heat the empty side (half the pan is on the burner and half off). When the pan is very hot, add the wine and mix the food with the bubbling wine. Add the vinegar, mix and cook for a few more minutes then serve.
Serves 1

Gazpacho - 48 Calories (Not including sour cream)

I've never had gazpacho until I went to CR Chicks one day and ever since then, I've been hooked! It's simple, refreshing, and good for you!

1 Cucumber, seeded but not peeled
4 Medium sized tomatoes
1 Red onion
1 Jalapeño, NOT seeded
2 Red bell peppers, cored and seeded
3 Cups of tomato juice (I use Publix organic)
3 Cloves of garlic, minced
1/4 Cup white vinegar
1/2 Tablespoon kosher salt
1 Teaspoon black pepper

Roughly chop the cucumbers, bell peppers, jalapeño pepper, tomatoes, and red onions into 1-inch cubes. Put each vegetable separately into a food processor. Pulse chop until it is coarsely chopped. Do not overprocess or it will get mushy! 

After each vegetable is processed, combine them in a large bowl and add the garlic, tomato juice, vinegar, salt, and pepper. Mix well and chill before serving. The longer gazpacho sits, the more the flavors develop. If you want, put a tablespoon of sour cream on top before serving.
Makes approximately 6 - 8 servings. 

Chicken Masala - 266 Calories

I love Indian food but anytime you go to a restaurant, it's really high in calories so I make it at home. This is my take on an Indian classic. I use leek instead of onion because leek has a nice, fragrant flavor and it's not harsh like onion. Usually, Indian food is served with naan (Indian bread) and/or jasmine rice. Tonight I used quinoa (the calories for the quinoa are NOT included in this recipe). You can also use cauliflower rice, that's for another post.

7 Ounce chicken breast, cut into chunks
1 Plum tomato, diced
1 Leek, thinly sliced
1/4 Cup Fage Greek yogurt (full fat)
1/2 Cup vegetable broth
1 Tablespoon minced garlic
1 Tablespoon garam masala
1 Teaspoon black pepper
1/2 Teaspoon salt

Spray a nonstick pan with olive oil from the misto and heat on high. Brown the chicken for a few minutes then add the leeks and garlic. Cook for five minutes then add the tomatoes. Cook for a few more minutes then add the vegetable broth and the spices. Reduce heat to low and simmer for 10 minutes. Carefully add the yogurt, alittle bit at a time so it doesn't "break" (separate). Continue to heat the mixture and stir until combined. Serve over quinoa, rice, cauliflower rice, or eat by itself.
Serves 1

Almost Margherita Chicken Parmesan - 318 Calories

Margherita pizza has dough, fresh tomatoes, garlic, basil and mozzarella cheese. Chicken Parmesan has breaded chicken, pasta sauce, and mozzarella cheese. This is ALMOST margherita chicken Parmesan because it has chicken, fresh tomatoes, garlic, basic and cream Havarti with jalapeno.

7 Ounce boneless chicken breast pounded to 1/2 inch thick
1 Plum tomato, sliced long ways 1/4 inch thick
2 Thin slices of red onion
2 Slices of cream Havarti with jalapeno
2 Basil leaves, coarsely chopped
Crushed red pepper
Garlic powder
Black pepper
Salt

Preheat oven to 450 degrees. Spray a nonstick pan with olive oil from the misto and heat on high. Sprinkle both sides of the chicken with salt, pepper, and garlic powder then sear each side. Place the chicken on an oven pan and place the sliced onion, tomato and basil on top of the chicken and bake for 10 minutes. After 10 minutes, place the cheese on top of the chicken and broil until melted. Once the cheese is melted, remove it from the oven and place the chicken on a plate. Sprinkle some crushed red pepper on top of the cheese and serve.
Serves 1

Bruschetta Chicken Topped with Wilted Baby Arugula - 240 Calories

This weekend I discovered arugula. It's a nice green leafy vegetable with a slightly peppery flavor. Since it's new to me, I'm trying to think of ways to use it and this is one I came up with. Most bruschetta recipes call for olive oil but I don't use any for this recipe.

7 Ounce boneless chicken breast pounded to 1/2 inch thick
2 Plum tomatoes, dices
1 Cup of baby arugula
4 Basil leaves, coarsely chopped
1 Tablespoon balsamic vinegar
2 Teaspoons crushed red pepper
Garlic powder
Black pepper
Salt

Preheat oven to 450 degrees. Place the diced tomatoes, basil, balsamic vinegar, and crushed red pepper in a mixing bowl. Salt and pepper to taste and place the bowl aside. Spray a nonstick pan with olive oil from the misto and heat on high. Sprinkle both sides of the chicken with salt, pepper, and garlic powder then sear each side. Place the chicken on an oven pan and spoon some of the bruschetta mixture on top of the chicken and bake for 10 minutes. After 10 minutes, spread the arugula on top of the bruschetta and put it back in the oven until the arugula is wilted. Once wilted, remove it from the oven and place the chicken on a plate. Spoon some of the bruschetta liquid from the mixing bowl over the top of the chicken.
Serves 1

Five Pepper Shrimp with Kale - 250 Calories

This recipe is no joke, if you like it hot, this one is FIERY! You can tone down the spice by substituting another type of pepper for the habanero and decrease the amount of cayenne, white, and black pepper, that is, if you can't take the heat! This recipe also serves two.

10 Ounces of peeled shrimp

2 1/2 Cups chopped kale

3 Plum tomatoes, cut into chunks

1/4 Red bell pepper, cut into chunks

1/2 Red onion, cut into chunks

1 Habanero pepper, coarsely chopped

1 Teaspoon chopped garlic

1 Teaspoon black pepper

1/2 Teaspoon cayenne pepper

1/4 Teaspoon white pepper

1/2 Teaspoon cumin

1/2 Teaspoon paprika

1/4 Cup Riesling wine

Vegetable broth

Spray a nonstick pan with olive oil from the misto and heat on high. Sauté the red bell pepper, tomatoes, onion, habanero, and garlic. Add some vegetable broth to make it moist and cook for about three minutes. Add shrimp and all of the spices and cook the shrimp through. Then add the wine and mix well. Now add the kale and cook until the kale is tender. You may need to add abit more vegetable broth if the mixture doesn't have enough liquid. Divide the mixture onto two plates and serve. 

Serves 2

Chicken Stuffed with Spinach and Sundried Tomato - 365 Calories

Usually when I stuff a chicken breast I cut a pocket in it. I recently bought a meat mallet so I've been experimenting with pounding a chicken breast thin, putting something in it and rolling it. Here is one of those experiments... and it came out great!

7 Ounce chicken breast pounded thin to about 1/4 - 1/2 inch thick
1 Cup of fresh spinach
1 Ounce sharp provolone, sliced thin from the deli
3 Sundried tomatoes cut into strips
2 Tablespoons Greek yogurt (I use Fage 10% milk fat - anything no fat/low fat = processed crap)
1 Teaspoon of minced garlic
1 Teaspoon grated Parmesan cheese
Sage
Oregano
Black Pepper
Salt

Preheat the oven to 450 degree. Spray a nonstick pan with olive oil from the misto and saute the spinach on high until wilted then place into a mixing bowl. Add yogurt, Parmesan cheese, garlic, salt and pepper (just a sprinkle). Line the center of the chicken with the provolone. Evenly spread the sundried tomatoes, then spoon the spinach mixture down the center, Fold over both sides of the chicken and use toothpicks to keep it closed. Use toothpicks to seal both ends closed (yes I know there may be alot of toothpicks but that's ok). Sprinkle the top with salt, pepper, sage, and oregano. Re-spray the same pan and heat on high. When the pan is hot, sear the top first (the part that is "stitched" closed). While that cooks for one minute, sprinkle the top with salt, pepper, sage, and oregano. After one minute, using tongs, CAREFULLY turn the chicken over and sear the bottom for one minute.CAREFULLY remove the chicken from the pan, with tongs, and place on an oven pan. Cook for 15 minutes and let sit for 5 minutes. After 5 minutes, place the chicken on a plate and remove the toothpicks.
Serves 1

Sriracha Bok Choy - 30 Calories

Every so often I get in a rut eating the same vegetables day in and day out and I was trying to figure out how to mix things up abit. While I was in the grocery store, I saw bok choy and figured "what the hell" and bought it.

3 Stalks of bok choy
1/4 Cup vegetable broth
1 Tablespoon of low sodium soy sauce
2 Teaspoons of Sriracha chili sauce
Crushed red pepper flakes

Spray a nonstick pan with olive oil from the misto and heat the pan on high. Cut the bok choy diagonally in 1/2 or 1 inch strips. Sauté the bok choy for a few minutes then add the vegetable broth, continue to sauté for 2 minutes then add the soy sauce, Sriracha, and crushed red pepper flakes. Cook until tender then serve.
Serves 1

Spicy Garlic Hummus - 116 Calories (90 gram serving)

I love hummus but I'm cheap so I make my own. Well, it's not just that I'm cheap, it's that anything pre-prepared is processed to some extent. In addition, pre-prepared foods are GENERALLY high in calorie and fat. This recipe is low in fat as I use no tahini paste, sesame oil, or olive oil as most hummus does. I use Scotch Bonnet pepper but you can use any type of pepper you want or totally omit the hot pepper, it's your choice.

2 Cans of chick peas, drained but reserve the liquid
1 Scotch bonnet pepper, seeded
3 Tablespoons of minced garlic
2 Tablespoons of lemon juice
1 Teaspoon of black pepper
1/2 Teaspoon of salt
Chick pea liquid

Place all ingredients EXCEPT the chick pea liquid in the food processor and start to blend. You'll see that the chick peas will get "pasty". Add alittle of the chick pea liquid to thin out the mixture. Keep adding the liquid alittle at a time until the mixture is smooth and everything is well blended. Taste and add more garlic or spices to taste. Chill then serve with fresh veggies (celery, carrots, etc).
Serves 7 (90 grams per serving)

Roasted Chick Peas - 110 Calories

I never thought of roasting chick peas and eating them like nuts until I saw them posted from a friend (thanks Zach Caswell!) at CrossFit. I can' take credit for this recipe with the exception of the spices. Zach uses blackening seasoning, I like to mix my own spices.

1 Can of chick peas, drained
Black pepper
Cayenne pepper
White pepper
Garlic powder
Salt

Preheat oven to 425 degrees. Place drained chick peas in a bowl and spray them with olive oil from the misto and mix well. Add spices, to taste, to the chick peas and mix well. Place on a nonstick cookie sheet and bake 35 - 40 minutes until crisp, but not hard. A great, nutritious snack!
Serves 3.5

Chicken Meatballs - 65 Calories per Meatball

I love meatballs! What I don't love is how much fat and calories are in them. One typical 2 ounce meatball made from 85/15 ground beef is approximately 120 calories and who eats only one meatball!! My 2 ounce chicken meatballs are only 65 calories per meatball and much lower in fat!!

38 Ounces of boneless skinless chicken breast (approximately 2 1/3 pounds)

1/3 Cup grated Parmesan cheese

1 Egg (works as a binding agent)

1/2 Finely chopped red onion

3 Tablespoons oregano

2 Tablespoons minced garlic

1 Teaspoon black pepper

1/2 Teaspoon salt

Preheat the oven at 450 degrees. Put the chicken breast through the grinder using the coarse grinding attachment. Place chicken and all the ingredients in a mixing bowl and mix well. Form into 2 ounce balls. Keep in mind that they don't "roll" like typical meatballs and they may seem like they won't hold together but they will. Keeping your hands close together, lightly "toss" the meatball from hand to hand forming a ball. Place on a foil lined cookie sheet that has be sprayed with oil from the misto. Bake for 10 minutes then broil for 3 - 5 more minutes to slightly brown.

The serving size varies but each meatball is 65 calories.

Salsa Chicken - 240 Calories

You have chicken. You have salsa. What do you make? Salsa chicken of course! This recipe uses the salsa that was made in the previous blog entry.

7 Ounce boneless, skinless chicken breast, cut into 1 inch cubes
1/2 Cup salsa (from the last recipe)
1/4 Ounce grated sharp cheddar cheese
1/4 Teaspoon Cayenne pepper
1/8 Teaspoon salt

Spray a nonstick pan with olive oil from the misto and heat the pan on high. Saute the chicken until brown, lower the heat to medium and add the salsa, salt and cayenne pepper. Stir and cook until done, about 5 - 8 minutes. Place mixture on a plate, sprinkle with the cheese and serve.
Serves 1

Quick and Easy Salsa - 100 Calories for the entire recipe

I'm all about quick and easy and this salsa fits the bill! Nothing beats fresh homemade salsa and better for you than salsa from the jar.

6 Plum tomatoes cut in chunks
1/2 Red onion, cut into chunks
2 Cloves of garlic
A few leaves of cilantro
1/2 Teaspoon of cumin

Place all ingredients into a food processor and pulse until you get the desired consistency. The actual amount of calories vary according to the serving size as the entire recipe is 100 calories.

Rolled Chicken Breast Stuffed with Sundried Tomatoes and Provolone with a Lemon Basil Sauce - 320 Calories

This recipe calls for 1/4 of a scotch bonnet pepper thinly sliced. DO NOT BE AFRAID! It only gives the dish a VERY SMALL amount of heat.

7 Ounce chicken breast pounded flat (between 1/4 and 1/2 inch thick)
1 Ounce of thinly sliced sharp provolone
4 Pieces of sundried tomatoes
1/4 Scotch bonnet pepper cut into thin strips
2 Thin slices of red onion
1 Teaspoon of minced garlic
3 Fresh basil leaves
1/2 Cup vegetable broth
2 Tablespoons (approximately) lemon juice
Splash of Riesling wine
Oregano
Kosher salt
Black pepper
Paprika

Place the provolone on the chicken breast, covering the entire breast. Spread the minced garlic evenly over the provolone. Lay the onion on top of the garlic spread. Again, spread over the entire breast. Next, evenly space the scotch bonnet pepper on top of the onion (do not touch the pepper with your bare hands), then the sundried tomatoes, once again, evenly spaced. Sprinkle with alittle kosher salt then the oregano, don't use too much or it will be overpowering. Roll the chicken breast as tightly as possible and secure the "flap" with toothpicks. You also want to seal the ends with toothpicks so the cheese doesn't leak out during cooking. Sprinkle the entire rolled breast with salt, pepper, and paprika.
Preheat the oven to 450 degrees. Spray a nonstick pan with olive oil from the misto and heat on high. Sear all sides of the chicken then place the chicken in the oven.
While the chicken is cooking, place the vegetable broth, lemon juice, and wine in the same pan that the chicken was seared in. Tear the basil into small pieces and place in the broth mixture and bring to a boil on high. Reduce the mixture to approximately half, occasionally stirring the mixture.Once the sauce is reduced, remove from the heat.
When the chicken is done (approximately 20 minutes), place it on a plate and pour the sauce over the chicken and serve.
Serves 1

Fresh Ground Chicken Burger - 251 Calories

Now that you learned about the meat grinder, I'll tell you how to put it in action.

6 Ounces of fresh coarse ground chicken breast
1/4 Yellow bell pepper, diced
2 Slices of red onion, each slice 1/4 inch thick, coarsely chopped
1/2 Scotch bonnet pepper, seeded and chopped
1/2 Ounce sharp cheddar cheese
1/4 Teaspoon of chili powder
1/4 Teaspoon of black pepper
1/8 Teaspoon of salt

Light the charcoal grill and keep the grates about 2 inches from the coals.While the coals are getting ready, combine all ingredients in a mixing bowl and mix well. Form into a patty about 1 inch thick. Spray both sides with olive oil from the misto. When the coals are totally gray, place the burger on the grill and close the cover. I like abit of a smokey flavor so I'll throw a wood chuck on the edge of the coals. Cook for about 5 - 7 minutes then flip the burger, close the cover, and cook about another 5 - 7 minutes or until done. To test doneness (that's a word in my dictionary), when you press the center of the burger, it should be firm, not hard (overcooked) or mushy (undercooked). DO NOT USE A MEAT THERMOMETER!! Piercing the meat will cause the juices to run out of it and the burger will get dry. That goes for ALL meats. When I see someone do that, I want to snatch the thermometer and smack some sense into them, but I digress. Test by for doneness feel. There will be quite abit of trial and error in this method but once you master it, it's worth it!
Serves 1

The Meat Grinder

I know, the title sounds like a porno, so now that I have your attention, I'll explain. Many people think ground chicken is healthier than ground beef, and it almost always is. The only issue is, what parts of the chicken are ground? When supermarkets make ground chicken, generally it's some white meat, mostly dark meat, possibly skin and some cartilage. The other issue is the cost. Ground chicken can cost upwards of $5.00 per pound or more. Sure you can sometimes find it cheaper but then the quality may not be as good. That being said, I decided I wanted to grind my own chicken. I ordered a manual hand crank grinder (almost exactly the same kind my mom and grandma had) from Gander Mountain for about $35. 

I picked up the grinder today, took it out of the box and put it together. It was very simple to put it together and use. I bought boneless/skinless chicken breast from Sam's Club for $1.88 per pound, took one breasts, cut it in cubes, and ran it through the grinder. I chose the coarse blade as I didn't want it mushy. I made a burger out of it and grilled it (the recipe will be in a different post). Because of the low fat content, I sprayed the burger with a light coating of olive oil from the misto and had to watch the grilling very carefully so it doesn't dry out. 

The long and short of it is, for minimal extra work, you get pure white meat ground chicken for $1.88 per pound. You can't beat that!!

Grilled Chicken and Vegetables in a Yellow Coconut Curry Sauce - 279 Calories

So you didn't take anything out for dinner, but the prepared clean eater that you are, grilled a stack of boneless chicken breasts last night for a week's worth of lunches. This recipe takes no more than 10 minutes from the time you take the ingredients out of the refridgerator to the moment you sit down to enjoy this quick meal.

1 7 Ounce pre-grilled chicken breast, cut into 1 inch cubes
15ish Snow pea pods
I jalapeño pepper, seeded and sliced thin
1/2 Red onion, sliced thin
1 Cup unsweetened coconut milk (I use Silk)
1 Tablespoon sweet curry powder
1 Teaspoon black pepper

Spray a nonstick pan with habanero oil with a misto (see yesterday's post - you can use any flavored or non flavored olive oil) and preheat the pan on medium high. Once hot, add the chicken and vegetables and sauté for three minutes. Add coconut milk, curry powder, and black pepper. Sauté until the vegetables are tender and the coconut milk has been reduced to about half. Remove from heat and serve.
Serves 1

Scotch Bonnet Pepper Olive Oil

When I cook, I like to use different flavored olive oils. Garlic olive oil is easy, fill a glass bottle 1/2 way with garlic cloves and completely fill the bottle with olive oil. Pepper oil is alittle different to make.

1 Scotch bonnet pepper, cut in 8 - 10 pieces, LEAVE THE SEEDS and do not handle with bare hands (see above picture)
2 Cups of olive oil

Heat 1 cup of olive oil on high. Add the pepper to the oil. Sauté for 3 minutes and remove the pan from the burner. Let cool. Once cool, remove the cooked peppers and discard. Pour into a glass bottle. Add the second cup of oil and mix well. Following the directions on the misto, add oil to the misto sprayer. The misto sprayer is fantastic for cooking with oil and adding little to no calories but still giving food the olive oil flavor. More on the misto at www.mistooliveoilsprayer.com. I got my misto at The Kitchen Collection store at the Palm Beach Outlets for $9.99. I have two so far. One for garlic oil and the other for the pepper oil.

Ground Chicken Stuffed Pepper with Sautéed Tomato and Kale - 312 Calories

It's been a rough week and I've only been cooking very simple food or eating leftovers. Hopefully I'll be back in the saddle! This recipe calls for kale. Kale can be kind of bitter so eating it isn't for everyone. You can use spinach in place of kale and it won't effect the calorie count by much.

6 Ounces of ground chicken breast
2 Cups of kale, chopped
1/2 Red onion, half of it diced, half of it sliced
1 Jalapeño pepper, seeded and diced
1 Yellow pepper, seeded (you can really use any color you want) with the top cut off and diced
2 Plum tomatos, diced
1 Teaspoon of chopped garlic
1 Teaspoon of black pepper
1 Teaspoon of oregano
1/2 Teaspoon of salt
1/2 Teaspoon of sage
Splash of vegetable broth
Splash of Riesling wine

Preheat oven to 375 degrees. In a mixing bowl combine chicken, the dicedonion, jalapeño, garlic, and spices. Mix well and stuff the pepper. Place pepper on cookie sheet (you may need to fold up a piece of foil and place under the pepper so it will stand up straight) and bake until done. Approximately 25-35 minutes. The top should get brown.

While the pepper is cooking, spray a nonstick pan with the misto and heat the pan on high. Add onion and sauté for two minutes. Add tomatos and sauté for two more minutes. Add kale and the splashes or wine and vegetable broth. Cook until tender. Salt and pepper to taste.
Serves 1

Ground Chicken Pasta Sauce over Kelp Noodles - 201 calories

The sauce was cooked a few days ago and placed in the refrigerator. Kelp noodles can be found at Whole Foods in the ethnic aisle. I use them in a lot of recipes when pasta is needed or if there is a saucy dish. Alone they don't have much flavor. They assume the flavor of whatever they are mixed with. One of the best things about kelp noodles is the low calorie count, they are only 6 calories for 4 ounces!

1/3 of the previously cooked pasta sauce
4 ounces of kelp noodles
A splash or two of vegetable broth

Bring a pot of water to boil and add the kelp noodles. In another pot, add the pasta sauce and heat on medium. After the noodles have boiled for 5 minutes, drain and add to the pasta sauce. If you would like the sauce "saucier", add a splash or two of vegetable. Heat thoroughly and serve.
Serves 1

Seafood Stew - 322 Calories per serving (Serves 2)

This is a quick and easy seafood stew that serves 2.

5 Ounces of haddock (or any white meat fish) cut into chunks
8 Ounces of sea scallops (each scallop cut in half)
4 Ounces of shrimp
1/2 Cup imitation crab
4 Cups organic vegetable broth (I use Swanson organic broth)
1 Jalapeño (I leave the seeds to make it hotter)
1 Seeded Anaheim pepper
1/2 Red onion cut into 1/2 inch chunks
4 Cup baby spinach
1 Tablespoon chopped garlic
1 Tablespoon basil
1 Teaspoon kosher salt
1 Teaspoon sage

Bring vegetable broth to a boil. Add vegetables (except spinach) and spices and boil for for 5 minutes. Add seafood and reduce heat. Cover and simmer until the scallops are done and the vegetables are tender. Add spinach and cook until wilted then serve.
Serves 2

Ground Chicken Chili - 322 Calories

This is a "typical" red chili, the only difference is using ground chicken breast instead of ground beef. Ground chicken is approximately 28 calories per ounce as opposed to ground round (beef - 85/15) at approximately 60 calories per ounce. The consistency is the same as using ground round and after adding the ingredients, the taste is very similar but tastes "cleaner" to me.

7 Ounces of ground chicken breast
1/2 Cup great northern beans (I like the smooth and creamy texture better than kidney beans)
1/4 Red onion cut into chunks
1 Plum tomato, chopped
1 Jalapeño, coarsely chopped including seeds
2 Teaspoons minced garlic
1 Teaspoon black pepper
1 1/2 Teaspoons cayenne pepper
1/2 Teaspoon white pepper
2 Tablespoons chili powder
1/4 Cup vegetable broth
Salt to taste

Spray a nonstick pan with olive oil from the misto and heat the pan on high. Sauté the onion, garlic, jalapeño for 3 minutes then add the ground chicken. Continue cooking for 5 more minutes and add the tomato. Add spices and vegetable broth and cook for a few more minutes. Reduce heat to medium and add beans. Cook for 5 more minutes. Add more cayenne if you want it hotter.
Serves 1

Homemade Pasta Sauce with Ground Chicken - 195 calories per serving (SERVES 3)

Well, since dinner was a steak, there was no sense posting that since it's easy, although grilling over charcoal is an art. I figured I'd share some of what I made for lunch for the week. The sauce is totally homemade, nothing canned. If you don't eat pasta like me, you can put it over quinoa or kelp noodles. I'll talk more about kelp noodles in a later blog. I don't eat this the same night I cook it because, like most Italian dishes (lasagne, ziti, etc.) it tastes better the second night after the flavors meld. I prefer my sauce spicy like a fra diavlo or arrabiatta sauce so I add more crushed red pepper, black pepper, and cayenne.

8 plum tomatos, diced (use plum tomatos since they are meatier for the sauce)
1/2 Red onion, diced
1/2 Red bell pepper, diced
6 Cloves of fresh garlic, crushed
16 Ounces ground chicken breast
1 Teaspoon salt
1 Teaspoon black pepper
1 Teaspoon cayenne
1 Tablespoon crushed red pepper
1 Tablespoon oregano
4 Leaves of fresh basil, torn into pieces
Splash of vegetable broth

Spray a saucepan with olive oil from the misto. Heat pan on high and sauté onion, garlic, and red bell pepper until tender (if the bottom of the pan starts to burn, add a splash of vegetable broth). Add the diced tomatos and spices and cook until bubbling. Reduce heat to low and simmer for 30 - 45 minutes until "saucy".

While the sauce is cooking, heat a frying pan on high and start browning the ground chicken. Continue cooking until the chicken is cooked through. Add the chicken to the sauce and cook for the remainder of the time.
Serves 3

Chicken with Garlic and Fresh Basil over Cauliflower Rice - 315 calories

This recipe is heavy on garlic so feel free to reduce the quantity.

7 ounce boneless, skinless chicken thigh cut into 1 inch cubes
8 large leaves of fresh basil cut into strips
8 cloves of garlic thinly sliced
1 jalapeño sliced - seed the pepper for less heat
5 green onions cut into 1/2 inch pieces
4 ounces fresh cauliflower, grated (the consistency of rice)
1/2 red bell pepper cut into strips
1/2 teaspoon sage
Black pepper to taste
Salt to taste
1/2 cup of vegetable broth

Spray a nonstick pan with olive oil from the misto. Sauté chicken and 1/3 of the garlic and basil on high until the chicken is browned. Add the rest of the garlic and basil as well as the jalapeño, red bell pepper, green onions and spices. After 5 minutes, add the vegetable broth and cook on medium until the liquid reduces by almost half then remove from heat.  

Spray a separate nonstick pan with olive oil, heat on high. Add the cauliflower rice and sauté until light brown. Place cauliflower rice on a plate and pour the chicken mixture over the cauliflower rice. Serves 1.  

Stuffed Chicken Florentine - 323 calories

This one took alittle longer than usual, about 30 minutes start to finish but the extra time is worth it! Keep in mind, cooking a stuffed chicken breast is tricky and it's easy to undercook the chicken. Feel the thickest unstuffed part of the breast, when it's done, it should feel firm and not mushy. The grilled asparagus wasn't including in the title calorie count. The asparagus is 44 calories for 12 spears.

7 Ounce boneless, skinless chicken breast
2 Cups fresh spinach
1/4 Cup Fage 10% fat Greek yogurt
4 Teaspoons grated Parmesan cheese
1 Tablespoon minced garlic
Oregano
Cayenne pepper
Black pepper
Salt

Spray a non stick pan with olive oil from the misto and heat pan on medium high. Add spinach and garlic. Sprinkle with some salt and black pepper to taste. Sauté until wilted then place in a mixing bowl and mix in yogurt and 3 teaspoons of Parmesan.  Set mixture aside and set the oven to broil.

Cut a pocket in the side of the chicken. Season both sides with oregano, cayenne, salt, and black pepper. Place the flat side down and stuff the chicken with the spinach mixture. Sprinkle the remaining Parmesan on the chicken, paying particular attention to the exposed spinach so the broiling gives it a nice crust. Place under the broiler for 5 - 7 minutes or until there is a nice, brown crust. Always remember that when you broil, you need to leave the oven door partially open. When browned, reduce the heat to 425 degrees, close the oven door and cook for approximately 15 minutes or until done.
Serves 1 (as always!)