Special-K Chicken Tenders

Happy Wednesday! I hope you all are having a great week. I'm finally back to teaching all of my fitness classes and I couldn't be happier. Tearing your Plantar Fascia is no joke.

Not even exaggerating, this thing has saved my life!

Anyway...

Do you guys ever get bored with plain ol' baked chicken breasts? Yeah, me too! These Special-K Chicken Tenders are definitely not boring. They are full of flavor and the texture is perfect-- they have a nice crunch! They're perfect for a weeknight dinner or any night that you're looking for a quick and easy recipe.

Special-K Chicken Tenders

Serves 4-6

Ingredients:

2 cups crushed Original Special- K cereal

1/4 teaspoon of each: black pepper, salt, cayenne pepper, and paprika

1 to 1 1/2 pounds chicken breasts, cut into strips

2 eggs, beaten

1 tablespoon Dijon mustard

Directions:

Preheat the oven to 375* F and line a baking sheet with aluminum foil.

In a small bowl, combine cereal crumbs with the spices. In a separate small bowl, beat the eggs and mustard until well combined. 

Coat the chicken into the egg mixture, then coat in the cereal mixture. Lay chicken strip onto baking sheet and repeat the process with the remaining chicken strips.

Cook for 15-20 minutes, depending on how thick your chicken strips are. Chicken is done when the internal temperature reaches 165*F. 

What's your go-to chicken recipe? 

Chicken is my main source of protein, so I'd love to hear your ideas.

Cap'n Crunch French Toast

Cap'n Crunch French Toast. I'm not gonna lie... this stuff is amazing! I remember seeing something like this on Diners, Drive-Ins, and Dives a few years ago, and I had been thinking about it like crazy lately. 

I made it a few weeks back and I'm hoping that the boyfriend might make me some for my b-day/v-day breakfast. It's calling my name! The cereal caramelizes when it cooks and the finished product- it melts in your mouth. Make this for your sweetie for Valentine's Day.

Cap'n Crunch French Toast

First, prepare your egg mixture. Scramble an egg. Then add a splash of milk, a pinch of salt, a dash of vanilla, and a generous sprinkling of cinnamon. Mix until well combined.

Next, crush up a couple handfuls of Cap'n Crunch cereal until it resembles something like this...

Now you're ready to make this delicious french toast! Begin by dipping both sides of your bread (I used whole wheat sandwich bread) into the egg mixture. Transfer the bread to the cereal crumbs and coat both sides. Finally, place the bread onto a hot griddle (325*) or a frying pan.

Cook until golden brown on both sides and enjoy! For extra decadence, add maple syrup.

Did you ever eat Cap'n Crunch as a kid? What was your favorite childhood cereal?

Ham and Cheese Lasagna

Do you ever get tired of cooking the same thing over and over again? I do. Chicken seems to be a protein staple in my house, but sometimes, I just need a break from it. This Ham and Cheese Lasagna recipe is perfect when you're looking for something different to cook or when you have leftover ham.

Ham leftovers from your Christmas or Easter dinners will never be the same!

Adapted from The Kitchen is My Playground.

Ingredients:

9-12 lasagna noodles, cooked

1/2 cup chopped onion

2 tablespoons butter

3 tablespoons all-purpose flour

2 cups milk (I used fat-free)

1 cup cottage cheese (I used fat-free)

2 cups shredded Monterey Jack cheese, divided

2 cups finely chopped cooked ham

1/2 package mushroom slices

1 tablespoon dried parsley

Directions:

Melt butter in a medium saucepan over medium heat. Add the onion and cook until tender, about 4-5 minutes. Add the mushroom slices about halfway through.

Blend in the flour until the onions are well coated. Add the milk. Cook and stir over medium heat until thickened and just beginning to bubble, about 5-7 minutes.

Add the cottage cheese and 1 cup of the shredded cheese. Stir until melted. Stir in the ham and parsley. Remove from the heat.

In a 13" x 9" baking dish (sprayed with non-stick spray), arrange three to four lasagna noodles and top with 1/4 of the ham mixture. Repeat to create three more layers of noodles and sauce. Sprinkle the remaining cup of cheese on top.

Bake at 350*F for 40 minutes. Remove lasagna from the oven and let stand for 15 minutes before serving.

Enjoy! 


I hope you all have a great weekend! Any big plans?

I'll be heading to Virginia Beach this evening for my 10-mile race tomorrow... I'm so excited and nervous at the same time. I hope the training has paid off :)

Avocado Macaroni & Cheese

Good Morning and Happy Monday! I hope you are all having a great day! The weather's on the gloomy side here on the island, but it's still a great day. I've taught three classes this morning and I'm about to head out for a shower and lunch. Before I do that, I wanted to share a recipe that I tried out a few weeks ago.

 

No, the title was not a typo. I really did mean to put the word Avocado in front of the Macaroni & Cheese part. If you don't believe me, just look at this green concoction...

 

 

Let me explain... When guests check out of their rental homes, they sometimes leave behind the uneaten food that they didn't eat. Sometimes they leave behind gross partially eaten things but that is another story in itself.

 

These two avocados were left behind. And these are $1.39 each at my grocery store, so they were definitely not going into the trash! I got brainstorming and decided that I wanted to use the smooth, buttery taste of these avocados in a pasta dish. Avocado Macaroni & Cheese it was!

 

 

Ingredients:

 

10 ounces dry whole wheat or whole grain elbow macaroni

2 cloves garlic, minced

2 avocados, peeled and pitted (you could easily use just one avocado)

2 tablespoons fresh lime juice (about one lime)

1/3 cup fresh cilantro

Salt and pepper, to taste

2 tablespoons butter

2 tablespoons whole wheat flour

1 cup milk (I used light soy)

1 1/2 - 2 cups shredded cheese (Pepper Jack or Monterey Jack would be great)

 

Directions:

 

Bring water to a boil in a large pot and cook pasta as directed on package. Drain and set aside.

 

While the pasta is cooking, place the garlic, avocados, lime juice, cilantro, salt, and pepper in a food processor and pulse until smooth and creamy. Set the avocado sauce aside.



 

In a separate pot, make the cheese sauce. Place the butter in a small saucepan and heat over medium. Once the butter is melted, whisk in the flour and make a roux. Whisk in the milk until smooth. Stir until the sauce starts to thicken. Add the cheese and stir until the cheese is melted and the sauce is creamy.

 

Place the macaroni in a large bowl. Pour the avocado sauce over the pasta and stir until well combined. Pour the cheese sauce over the pasta and stir until the past is well coated. Add more salt and pepper if needed. Serve warm.

Portion out into one-cup servings and enjoy!

 

This dish is best enjoyed the day it is made. The lime juice helps to keep this mac-n-cheese green. After a day, the avocado will turn brown (naturally) which is not really visually appetizing :) But it's still totally tasty as a leftover.

 

 

It's another busy week for me. We're hosting an American Red Cross Blood Drive at work tomorrow and I volunteered to bake something. Any ideas?

 

What's your favorite thing to bake for an event or fundraiser?

Mom's Mac-N-Cheese

When I was a little girl, the only macaroni and cheese I ever wanted was the kind in the tall blue box. You know the kind... neon colored cheese powder; just boil the pasta and add some butter and milk.

 

All I can say is that I'm so glad that my taste buds have developed over the years. Now when I have macaroni and cheese (other than my skinny version), I only want the kind my mom makes. And to be  quite honest, I like it even better when it's left over. It's full of cheesy goodness!

 

Ingredients:

 

1 and 1/2 cups elbow macaroni, cooked and drained

1/4 cup butter

1 /2 teaspoon salt

1/4 teaspoon pepper

1/4 cup all-purpose flour

1 3/4 cups milk

8 ounces cheese (Mom usually uses cheddar and monterey jack)

 

Directions:

 

Cook and stir butter, salt, and pepper over medium heat. Blend in flour to make a roux and cook over medium heat, stirring constantly until the mixture is smooth and bubbly. Remove from the heat and stir in the milk. Heat the mixture until boiling, stirring constantly. While stirring, let the mixture boil for one minute. Remove from heat and stir in the cheese until melted. Add more salt and pepper to taste, if desired.

 

Feel free to add veggies (like peas or broccoli) or meat (ham, beef, bacon, pancetta, etc.).

 

 

What was your favorite childhood food? Do you still love it today?



Italian "Funeral" Soup

Along with my graduation announcement (that I made myself), I mailed a blank recipe card (that I also made myself- I will post these soon) and asked the recipient to help me build my recipe collection by sharing a copy of their favorite family recipe. I've received a few completed recipe cards and I can't wait to try them all out!

My dear friend Mary Beth gave me a recipe for Italian "Funeral" Soup. It's simple and easy to make (which is my favorite kind of recipe) and tastes great! I can see this recipe being a huge hit at a get-together or luncheon. The best part about this recipe is that you probably already have all of the ingredients!

Ingredients:

1 can Campbell's Cream of Potato Soup
6 or 8 Armour Italian Style Meatballs
Crushed red pepper flakes
Low-fat milk

Directions:

Broil meatballs. Squeeze meatballs in paper towels to absorb excess fat.

Process soup and an equal amount of low-fat milk in a blender or food processor.

Add the meatballs and continue processing.

Portion out the soup and sprinkle red pepper flakes as a garnish.

Though Mary Beth didn't mention the addition of any cheese, I think it would be alright if you choose to add a pinch or two of shredded cheese to your cup of soup :)

White Chili

We had White Chili for dinner last week and it was pretty amazing. I must confess that with the exception of vegetarian versions, I’ve only ever cooked traditional chili. Needless to say, I was a little sceptical about what this chili would taste like. Everyone loved it and I even went back for seconds. This recipe is certainly a keeper!

Adapted from Pioneer Woman

Ingredients:

1 whole fryer chicken, cut up [or 3 cups cooked chicken]

1 whole medium onion, diced
4 cloves garlic, minced
2 whole cans green chilies, chopped
1 pound dried great northern beans, rinsed
8 cups chicken broth
1-1/2 tablespoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon cayenne pepper
Salt to taste
White pepper, to taste
1 cup reduced-fat milk
2 tablespoons Cornmeal
Grated monterey jack cheese [or your favorite cheese], to taste

Directions:

Cover chicken and cook for 20 to 30 minutes or until done. Remove meat from bones. Set aside.

In a dutch oven over medium-high heat, saute onions and garlic for 2 minutes. Add chopped green chilies, then rinsed beans. Pour chicken broth into the pan. Add sliced jalapenos. Season with salt, pepper, and cumin. Place lid on pot and reduce heat to low.

Cook for 2 hours or until beans are done. Halfway through the cooking process, add 3 cups of cooked chicken.

When beans are tender, mix milk with cornmeal and pour into the chili. Cook for an additional ten minutes to thicken. Check seasoning and adjust, adding cayenne pepper and paprika if desired.

Add some cheese to the pot and stir to melt.

Optional: Garnish with cilantro, sour cream, extra cheese---even pico de gallo and guacamole, if you have some on hand. Roll up warm corn tortillas and serve on the side of the bowl.

 

Skinny Baked Broccoli Macaroni and Cheese

I hope you all are enjoying your weekend. We've got a lot going on today, as it's my dad's 55th birthday! Happy Birthday, Daddy!

Today, I’m going to share a lighter version of Baked Broccoli Macaroni and Cheese.  It’s just as good as the full fat and full calorie versions out there, but it doesn’t have all that extra guilt.

This recipe was adapted from Six Sisters’ Stuff.

Ingredients:

12 oz. whole wheat/whole grain elbow pasta

2 tablespoons margarine or light butter
1/4 cup whole wheat flour
1/3 cup onion, finely chopped
2 cups skim milk
1 cup fat-free/low-sodium chicken broth
8 oz. (2 cups) shredded reduced-fat sharp cheddar
Salt and pepper to taste
12 oz. broccoli florets (fresh or frozen)
1/8 cup grated Parmesan cheese
1/4 cup seasoned bread crumbs
Nonstick cooking spray

Directions:

Boil a large pot of salted water and cook the pasta and broccoli together, according to the directions on the pasta package. Spray a baking dish with cooking spray and preheat the oven to 350*.

In a large heavy skillet, melt the butter. Add the onion, cooking on low heat for about 2 minutes. Add the flour and cook for another minute, until well combined. Add the milk and broth, whisking to combine. Increase the temperature to medium-high. Allow the mixture to come to a boil and cook for about 5 minutes, or until the sauce becomes smooth and thick.

Once the sauce thickens, remove the skillet from the heat. Add the cheddar cheese and stir well, until the cheese is melted. Add salt and pepper to taste. Add the cooked macaroni and broccoli and mix well.

Pour the mixture into the prepared baking dish and top with the grated Parmesan cheese and breadcrumbs.

Bake for 15 minutes covered with foil and an additional 10 minutes without the foil. If you want to brown the breadcrumbs, broil the dish for a few minutes until golden.
 

Easy Homemade Chicken Noodle Soup

My sweetie was sick last week, so I nursed him back to health with a big pot of Easy Homemade Chicken Noodle Soup. You couldn't make me touch chicken noodle soup as a kid [or any soup for that matter], but it's now my go-to recipe when we're feeling sick or need an extra dose of some comforting and nourishing food! It's so easy to make and you can even freeze the leftovers!
 

Ingredients:

 

1 tablespoon olive oil

4 medium carrots, peeled and sliced (you can use a bag of pre-cut carrots)

3 stalks celery, sliced

1 medium onion, diced

3 cups whole wheat egg noodles, uncooked

3 cups chicken breast, boiled and chopped into bite size bits(save the broth)

Handful parsley, chopped

Salt and pepper to taste
 

Directions:
 

Boil the whole wheat egg noodles according to the directions on the package. Drain the noodles and return them to the same pot. Add the boiled and chopped chicken. Add about 2 quarts of the chicken broth to the pot.

 

While the noodles cook, saute the onion, carrots, and celery in a tablespoon of olive oil until tender, about 5-7 minutes. Add the vegetables to the soup mixture.

 

Add the chopped parsley, the salt, and the pepper. Simmer for about an hour for a great flavor.

Easy Baked [Turkey] Ziti

I know that almost everyone has their favorite go-to comfort food recipes, but I wanted to share my recipe for Easy Baked Ziti. It's the perfect recipe when you're craving some cheesy and saucy goodness.

Ingredients:

1 tablespoon olive oil
1 1/2 lb. ground turkey
1 medium onion, peeled and chopped
1 tablespoon minced garlic
1 cup fresh sliced button mushrooms
1 1/2 jars of your favorite spaghetti/marinara sauce
3-4 cups of shredded mozzarella cheese
1 box whole wheat/ whole grain ziti (my grocery store only has penne)
1/2 tablespoon Italian seasoning

Directions:

Boil a large pot of salted water and cook the pasta according to the directions on the box. Drain and set aside.

In a large skillet, heat the olive oil over medium-high and brown the ground turkey. Add the onion, garlic, and mushrooms, and saute for about 5 more minutes. Drain and set aside.

In a large mixing bowl, combine pasta, turkey mixture, sauce, 3/4 of the cheese, and the seasoning.

Now, you have two options: you can pour the mixture into a crock-pot sprayed with cooking spray and cook on low for 2-3 hours (sprinkle the remaining cheese over the pasta at the last 20 minutes of cook time), or you can pour the mixture into a casserole dish and cook at 350* for 25-30 minutes (sprinkle the remaining cheese over the casserole for the last 10 minutes of cook time).

30 Minute Meal: [Baked, Not Fried] Chicken Parm

I absolutely love pasta. I probably eat a pasta dish about once a week, but it is something I could easily eat daily. My body is thankful that I don't :)

 

Chicken Parmesan is something that I've always loved: breaded chicken, pasta, marinara sauce, and of course, Parmesan cheese. This version is much healthier, but tastes just as good. Serve this dish with a big salad and it's pretty guilt free.



Ingredients:

2-3 boneless, skinless chicken breasts, cut in half length-wise
1 1/2 cup whole wheat flour
3 eggs (you could use egg whites)
1/4 cup shredded Parmesan, plus more if desired
1 teaspoon salt
1 teaspoon pepper
23.9 oz. jar marinara sauce (or you can make your own)
12 oz box 100% whole grain thin spaghetti or angel hair

Directions:

Preheat the oven to 350*. In a bowl, beat the eggs and place the chicken in the eggs. Let the chicken soak for about 10 minutes. While the chicken is soaking, combine the flour salt, pepper, and Parmesan cheese in a Ziploc gallon-size bag. Place the chicken in the bag and coat. Place the chicken on a cookie sheet sprayed with non-stick spray and cook for 15 minutes. Turn the chicken over and cook for another 15 minutes, or until the internal temperature reaches 165*.

While the chicken is cooking, prepare the pasta according to the directions on the package and heat the sauce.

Distribute the pasta between plates, top with a chicken breast, and cover in marinara sauce. Top with additional Parmesan cheese, if desired.

Amazingly Easy Crock-Pot Pot Roast

When I was a kid, I used to hate it when my mom made pot roast. I absolutely despised it.

As an adult, I can’t seem to get enough of it.

While pot roast is definitely considered comfort food, it still provides a bit of nutritional value. By choosing a leaner cut of meat and loading it up with potatoes, carrots, and onions, you’ve got a meal that you can feel good about serving to your family.

We’ve had a lot of cruddy cloudy weather lately.

And I think I’m getting a head cold.

And I’ve been in a grumpy mood.

And I’m bored with myself and my homework.

Blah, blah, blah.

Last night definitely called for comfort food and this pot roast managed to snap me out of this funk!

Introducing, Amazingly Easy Crock-Pot Pot Roast!

 

*Note: My crock pot is huge (7 qt. capacity) so I have plenty of room for all of this. Adjust quantities as needed!

Ingredients:

1 pound of carrots, peeled and chopped

1 medium onion, peeled and chopped

3 medium potatoes, peeled and chopped

 

2 ribs of celery, chopped (I omitted this as I didn't have any)

3-4 lb. boneless chuck roast (you can certainly use a leaner cut with less marbling or even a London broil)

1 packet of slow cooker pot roast seasoning (I like McCormick)

1 cup of water

Directions:

Place the meat into your crock pot. Place the veggies on top. Mix together the seasoning packet with a cup of water and pour over the veggies.

Cook on high for one hour and cook on low for four more hours.

*Note: Every crock pot is different; my crock pot seems to cook pretty quickly. I have seen pot roast cook for 8-12 hours in other recipes. I would start off on high, and check the temperature every now and then and adjust the settings as necessary.

I'm Back!!! + Baked Boneless BBQ Wings and a [healthier] Mac & Cheese

After a long [much needed] break, I’m back in blogging action! You might remember that I went to the mountains for a few weeks right after Christmas. I had a great time visiting with friends in a beautiful change of scenery. It was nice to get go see movies in a theater and go bowling with friends, which are things we don’t have here on the island.

I did a pretty great job sticking to my diet while I was on this trip. I discovered my new favorite sweet shop on “cheat” day. It’s called Crumb and Get It and it’s located in Radford, VA. I tried their cinnamon bun and the white chocolate and macadamia nut cookie and both were AMAZING. I would highly recommend checking them out, but don’t worry if you don’t live nearby----they ship! :)

 

I had a few busy weeks after I got home. I started school on January 18^th and I will admit that it’s been tough getting back into the rhythm after a long winter break. I’ve been spending a lot more time in the kitchen, cooking some awesome [mostly healthy] food. I actually went back to the mountains for a few more days this past week and I let my sweet tooth get the best of me! I ate pure crap for about four days and as a result, I have set myself back a few pounds. I know I’ll get back on course, but it’s going to take some serious discipline.

Tomorrow marks the third official week of my last semester of college. I received my cap and gown this week and I am so excited for graduation day. I started teaching Zumba again on Friday and I had my second class today; it’s definitely something I have been missing!

Now that I’ve got you all caught up on the last month or so, let’s talk SUPERBOWL! I’m not a huge fan of football, but I do enjoy the commercials, the company, the half-time show [who doesn’t love some Beyoncé?] and of course, the food. This year, instead of eating platefuls of fried bad-for-you food, I made baked boneless BBQ wings and low-fat, whole grain crock-pot macaroni and cheese. They were both amazing and full of flavor; I didn’t even miss the unhealthier versions that usually grace my plate.

Crock-Pot Mac and Cheese

Ingredients:

1 box of whole grain or whole wheat elbow macaroni, cooked

Non-stick cooking spray
12 oz fat-free evaporated milk
1 ½ cups skim milk
1 tsp salt
1 tsp pepper
4 cups reduced fat cheddar (I used equal parts of reduced fat cheddar and Mexican blend)

Directions:

Coat the crock pot with non-stick spray. In a mixing bowl, combine the ingredients, minus one cup of cheese. Add the mixture to the crock pot. Cook on low 4-5 hours (my crock pot cooks really fast; it was done after 2 ½ hours on low). Sprinkle the remaining cheese over the top a few minutes before serving.

Baked Boneless BBQ Wings

Ingredients:

2 ½ lbs. boneless chicken breast, cut into small chunks

4 eggs
1 tablespoon salt
1 tablespoon pepper
2 cups flour
Nonstick cooking spray
Your favorite BBQ sauce

Directions:

Preheat oven to 350*F. in a mixing bowl, beat eggs and soak the chicken chunks in the eggs for 10 minutes. Combine the salt, pepper, and flour in a Ziploc-type plastic bag. Add the chicken and toss to coat. Spray the cookie sheet with the cooking spray and place the chicken chunks in a single layer. Lightly spray the chicken with cooking spray. Cook for 15 minutes and flip the chicken. Cook for about 15 more minutes or until the internal temperature reaches 165*. Place the chicken in a mixing bowl and squirt in some BBQ sauce. Toss to cover. Not enough sauce? Add some more!

Turkey-Veggie Meatloaf and Crock-Pot Mac and Cheese

A few days ago, I made Turkey-Veggie Meatloaf for the first time. I was craving some classic comfort food with all the gloomy weather, but I didn't want to go overboard. This version is much better for you and you don't even taste the veggies. They just make this dish so moist! It turned out so well and I think I actually prefer it to the regular ground beef version. I wanted to share the recipe with you all, but I remembered to take photos as I ate my last bite. You have to forgive me, as I am new to blogging and I sometimes forget that blog readers want lots of photos!

I used Google and found a photo that looked a lot like it. Yes, I am aware that it looks like carrot cake. My family made this observation as well.

Turkey-Veggie Meatloaf

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients:

 

1 1/4 lb ground turkey

1/4 cup each of finely chopped green onion, carrot, and zucchini

1/4 tsp salt

1/4 tsp garlic powder

1/8 tsp onion powder

1/8 tsp ground pepper

1 large egg

1/4 tsp Italian herb seasoning

1/4 tsp dried parsley

2 tbsp ketchup

1/2 cup breadcrumbs

 

Directions:

 

Preheat oven to 350* F. Heat a skillet to medium-high and add about one tbsp of olive oil. Saute the onion, carrot, and zucchini until soft. This takes about 3-4 minutes.

 

Place the turkey in a large mixing bowl and add the veggies to the turkey. Allow the veggies to cool off and add the remaining ingredients.

 

With your hands, combine all of the ingredients until well incorporated. Shape into a loaf pan that has been sprayed with cooking spray.

 

Bake for 45-50 minutes or until cooked all the way through (170*F).





Crock-Pot Mac and Cheese

 

I chose to make some crock pot macaroni and cheese to go with the meatloaf. It was super simple to make and soooo yummy. I dare you not to eat the whole thing! I also forgot to take a picture of it, but this one (thank you Google) looks just like it!

 

 

Ingredients:

 

1/2 lb elbow macaroni, cooked

12 oz evaporated milk (I used reduced fat)

1 1/2 cups milk (I used 2%)

1 tsp salt

1/2 tsp black pepper

4 cups shredded cheddar (I used mild cheddar)

 

Directions:

 

Coat the crock pot in non-stick cooking spray. Add all of the ingredients, saving 1 cup of cheese. Cook on low for 4-5 hours. Sprinkle the remaining cheese in the crock pot a few minutes before serving.

What's your favorite go-to comfort food? Pizza? Fried Chicken? I want to hear about it!