Wednesday, August 29, 2012

Chicken Pita

-Pre-cooked grilled chicken (half of a small package)
-Portabello mushrooms sliced (can omit)
-1 Tbl. Olive Oil (I use Extra Virgin)
-Sprinkle of garlic and italian seasoning (can omit)
-2 Whole wheat pita bread circles cut in half
-Veggies ex. baby spinach, bell pepper, green onion, grape tomatoes (what I used)
-Drizzle of dressing (I used ranch but you can use whatever you want)

Heat up olive oil in a small skillet. Add mushrooms and chicken. Sprinkle with garlic and italian seasoning. Saute until chicken is browned.
Warm the pita bread for 15 seconds in the microwave. Cut it in half and fill half way with chosen veggies. Add 1/4 the chicken and mushrooms and drizzle with dressing. Repeat with the other three pita halves and serve.
Serves Two. (South Beach Phase two and three)

Sunday, July 29, 2012

Wonton Tacos

1 pound ground chicken breast (can sub turkey or beef)
1/2 bottle of Lawry's Baja chipotle marinade
1 package wonton wrappers
1 package low fat mild cheddar cheese (can sub any cheese)
Pam cooking spray

Marinate chicken. You can add the sauce right before cooking or before hand.
I always do a batch with marinade and a batch plain for my picky eaters.

This is just browned chicken with a little bit of garlic.

Browned chicken with marinade.

Spray muffin tin with pam and put a wonton wrapper in each cup.

Add a scoop of cooked chicken to each and sprinkle with cheese. (The ones on the left are for my youngset that doesn't like melted cheese.)

Bake at 350 for 8 minutes.

You can top with sour cream, pico de gallo, green onion, diced avocado, salsa, or whatever your family likes!

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Tuesday, July 24, 2012

Baked parmesan zucchini

1 zucchini sliced length wise
Pam cooking spray
I can't believe it's not butter spray
parmesan cheese grated or powder (powder is crunchier)

Put foil on a baking pan, spray with Pam. Put zucchini on top, spray each with I can't believe it's not butter and put cheese on top.

Broil until cheese is browned and eat while warm.

South Beach all phases! Very good!

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Mexican Chicken

1 bag pre-cooked southwestern chicken strips (a little over 1 pound)
1 can low sodium black beans rinsed
1 cup red enchalada sauce
2 cups shredded mild cheese (can sub any cheese)
3 green onions chopped for garnish (can omit)

Cook chicken in a pan until hot, add rinsed black beans to chicken, stir together and heat. (I used my spatula to chop the chicken after it was cooked)

 Add enchalada sauce to chicken and beans, mix until hot. Spray a 8x11 pan with pam. Add chicken mixture to the 8x11.
Add cheese to the top and bake at 350 for 10-20 minutes.

Serves 6 and is great eaten alone or with tortillas. South Beach all phases (phase one without tortillas).

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Tuesday, January 17, 2012

Venison Chili

1 Back strap cut into cubes
2 cans black beans
1 large can tomato sauce
1/2 cup water
2 zucchini minced
1/2 yellow onion minced
1 tsp. minced garlic
2 Tbl. Cumin
2 Tbl. Chili powder

Brown venison with minced garlic. Add venison, beans, tomato sauce, water, cumin and chili powder to a crockpot and set on low. Cook on low for 2 hours stirring occasionally. At the 2 hour point add the zucchini and onion and cook for another 2 hours.

Chicken Pot Pie

Makes 2 whole pies
3 chicken breasts browned or boiled (you can use turkey, deer, or beef)
6 red potatoes peeled and diced
1 8oz. bag of fresh baby carrots
1 8oz bag of frozen peas
3 cups chicken broth (or beef broth)
1/2 cup butter
1/2 cup all-purpse flour
1 teaspoon of salt (can omit)
1/2 teaspoon black pepper (can omit)
1 or 2 chicken or beef bullion cube (for potatoes)
2  9inch round cake pans (use butter flavored shortening to grease)
2 pie crusts that have both top and bottom layer. Thaw or fresh. (If you use our Easy Basic Pie Crust recipe make sure you do it twice to have enough to make two complete pies)
1 egg white (to baste crust)

Start by preparing. Take your peas out of the freezer and set aside to thaw. Boil diced potatoes add a bullion cube to the water for extra flavor. Cook your meat using a little bit of garlic if you'd like. Be careful adding too much salt. Cook your carrots. Grease your cake pans with butter flavored shortening. Put your bottom layer pie crust in your pan and baste with egg whites (can omit). Pre heat oven to 400 degrees.
In a large pot melt your butter. Once melted, add flour, slat and pepper. Slowly wisk in broth. It will be kind of thin. Add drained cooked potatoes, carrots, peas and meat. Stir together. Add filling to waiting pie crust pan. There will be enough filling for TWO pies.

Add your top crust and pinch the layers together around the edge.

If you don't weave the top be sure to make slits in the top for vents. Bake at 400 degrees for 30 minutes.

Easy Basic Pie Crust

2 cups all purpose flour (plus more for work space)
1 cup butter flavored shortening
1 teaspoon salt
1/2 cup COLD water
1 egg white for basting (can omit)

This will make ONE pie crust, enough for both the bottom and top. This is a great crust for chicken pot pie. It's not a sweet crust at all.

In a medium size bowl mix flour and salt. Then add shortening.

Use a fork to break up the shortening into the flour. Do this until it combines into pea size balls.
Slowly mix in the cold water. (You will use the whole 1/2 cup)

Once it looks like the above picture you can start to knead it with your hands. Once the dough is sticking togther move it to a floured work space to continue kneading.

When it looks like the above picture it is ready to rest. Put it in an air tight container or wrap it in saran wrap. Refrigerate for at least four hours but over night is best.
 I always use a ziploc container. I also repeat the recipe to get two balls so I am able to make two pies.
After you refrigerate put on a floured work space and use a rolling pin to roll out.
Either cut it in half first or roll out enough for your bottom crust.
Grease your pan with butter flavored shortening and add your crust.
Before you add your filling baste the crust with egg whites. Then add your filling. Roll out the rest of the dough for your top crust. I usually cut my top crust into strips with a pizza slicer and weave it. If you don't want to do that just add a rolled out top pinch the bottom and top layer together around the edge. Cut slits into the top for vents.

I usually use a ruler when cutting the strips. I couldn't find it when I was making this pie. Brush the top crust with egg whites. Egg whites make the crust golden brown and crispy. You can omit and the crust will be fine.
Weaving the top is easier than you think! It's a simple pattern.
This is NOT my best work. But that's the point. It doesn't have to be perfect! The more you practice the better you get!