Preserving the Good Life

There’s so many healthy ways to fix chicken and this is one of my favorites.  Remember all those Sunday pint size salads you prepped for the week?  There’s weeks that I’m not feeling a salad come Friday or Saturday, so rather than throw them away, I use them to make this delicious dish!

• Chicken Breast – 3 thin sliced
• Baby Spinach – 1/2 bag
• Onion – medium, diced
• Grape Tomatoes – 1/2 container
• Garlic Clove – 2 minced
• Basil – 1 tsp (Mrs Dash or Oregano are good substitutes)
• Salt – 1/2 tsp
• Pepper – 1/2 tsp
• Olive Oil – 2 Tbsp
• Water – 1/4 cup

In a skillet heat the oil, add chicken and cook for 10 minutes.  Add onions and minced garlic, cook until onions are tender.  Add tomatoes, water and spices, cover and simmer 2-3 minutes.  Add spinach and cook 2-3 minutes until wilted.

Nutritional information:  270 Calories,  2g Fat, 50g Protein, 16g Carbohydrates

Enjoy!!!

It’s a good thing this stuff is low calorie because I love it!  It’s cool, light and refreshing! This dessert is perfect for summertime and super easy to make!  There’s 5 ingredients, mixed together and refrigerated.  It’s that simple!

• 3 oz package of Orange Jello
• 1 package of Sugar Free, Fat Free, Instant Vanilla Pudding mix
• 16 oz of Lite or Fat Free Coolwhip
• 20 oz of Pineapple
• 15 oz of Mandarin Oranges (drained)

Mix the orange jello mix, sugar free vanilla pudding mix and Coolwhip.  Then fold in the oranges and pineapples and refrigerate.  As it cools, it will thicken.  *I have found if you don’t drain the oranges, it will separate the longer it sits instead of thickening due to too much liquid.

Nutritional Facts per 1/10 of the recipe:  154 Calories, 2.5 g Fat, 162.2 mg Sodium, 29.5 g Carbs, 23.6 g Sugar

Don’t like oranges or pineapples – Don’t fret!  Try Peaches and Peach Jello.  You can also use 8 oz of Coolwhip and 8 oz of cottage cheese instead of 16 oz of Coolwhip.

I never thought dinner could be so fast, easy, delicious and nutritious!   It took less than 10 minutes to prep and 25 minutes to cook on the grill (or in the oven).

• 3 Boneless, Skinless Chicken Breast
• 1 squash (sliced)
• 1 zucchini (sliced)
• 1/2 onion (diced)
• 9 asparagus spears
• Handful of grape tomatoes (halved)
• Sprinkle of Mrs. Dash
• 2 T of Barbecue Sauce per foil pack
• Drizzle of Olive Oil (not pictured)
• Aluminum foil

Turn the grill on Medium to High, or the oven on 350°.  Tear off 2 pieces of foil per each chicken breast.  Each “pack” must be double wrapped.

Place the chicken breast in the center of the pack and coat it with 1-2 T of barbecue sauce.  Surround the chicken with squash,  zucchini, onions, asparagus and tomatoes.  (Or your choice of favorite veggies).  Sprinkle with Mrs. Dash and Olive Oil.  Wrap in tin foil, then wrap it again so it is double wrapped.

Cook on the grill or in the oven for 25 minutes until the temperature of the chicken is at least 165°.

Enjoy!

This is a colorful, flavorful and super easy recipe for any family get together or special occasion.  It’s best if made the night before and allowed to sit over night in a refrigerator.

• 1/2 lettuce head
• 1/2 bag of spinach
• 1 bag of frozen green peas – thawed
• 1 yellow pepper
• 1 orange pepper
• 1-2 seedless cucumbers
• 3-4 seeded tomatoes

Chop, slice and dice everything.   Mix lettuce and spinach together and begin layering in the trifle bowl.

1. Lettuce/Spinach
2. Tomatoes
3. Yellow Pepper
4. Green Peas
5. Orange Pepper
6. Cucumbers

Don’t like a vegetable listed – switch them out!  Make it fun and colorful!   I’ve seen radishes and purple onions used in this recipe.

The dressing recipe:

• 2 cups of Mayo (I used plain Greek Yogurt)
• 4 tsp dijon mustard
• 2 tsp onion powder
• 1/2 cup of fresh dill
• 1/2 cup of chives (preferably fresh)
• Sprinkle salt and pepper

Garnish with shredded cheese and bacon.  Keep refrigerated.

ENJOY!

My boys love these for breakfast.  They haven’t discovered that they’re healthy!

Preheat the oven to 350°.  This recipe makes 12 muffins, 6 Spinach/Feta and 6 Pico de Gayo.  I have 1 of each for breakfast during the week.  My boys prefer their’s with a little bit of shredded meat and cheese. One spinach and one Pico is equal to 214 calories and loaded with protein. (Pictured is 2 muffin pans = I doubled the eggs and milk)

• 6 Eggs
• 1/2 Cup 2% Milk
• 1 Container of Pico De Gayo
• Handful of Spinach
• Sprinkle of Feta
• Salt/Pepper

Grease the muffin pan with olive oil spray really good.  I have found Coconut Oil isn’t the best choice for this, the eggs will stick.  I put a well rounded spoon of Pico into 6 of the muffin cups.  And I pack chopped spinach into 6 cups and sprinkle feta cheese in spinach cups.

In a bowl, mix the eggs and milk with a sprinkle of salt and pepper.  I have found by trial and error that pouring the egg mixture over the pico and spinach works better than adding that stuff after the eggs.

Fill each cup 3/4 way full, put in oven for 20 mins, turning the pan 180° after 10 mins.  Once done take the eggs out immediately and store in a plastic container in the fridge.   When ready to eat, I microwave for 30 secs per quiche.

I love this recipe!  Who would have ever thought I could have 1/12th of a cake for under 200 calories!  And it’s super easy, moist and delicious!

1 box of Angel Food Cake Mix

1 – 14 oz can of Crushed Pineapple – juice included

OR

2 – 14 oz cans of Mandarin Oranges – partially drained

Preheat the oven to 350°.  With a mixer, mix the box of dry cake mix, and your choice of pineapple or oranges.  Do not add water or any other ingredients.  Mix until the combination looks “fluffy”.

Pour in a greased 9 x 13 cake pan and bake until it turns golden brown.

As soon as I take mine out of the oven, I cover it.  Covering it makes for a moister cake.

Enjoy!