Monday, September 22, 2008

Chicken, Potato and Lemon Green Beans

Another meal as a family! I absolutely love sitting down to the dinner table as a family with the kids, and I love even more that we are eating more and more healthy foods and teaching the kids that not only is eating as a family important, but eating healthy is too.

We've also started a new "family" activity, and that is taking a walk (1 mile) directly after dinner down our country road. The kids love this, and during times when they may not be here it becomes a nice, quiet and undistracted time for D and I to catch up with one another. The walk is beautiful, and being taken at dusk only enhances the beauty.

However, this is about healthy meals and what we had for dinner tonight was healthy. I am on a new low glycemic index diet, I believe I have mentioned in previous posts. So our dinners here lately will reflect that.

Tonight we had:

Salad with Vegetables and oil/vinegar dressing
Grilled Chicken with herbs
Baked Potato
Lemon Green Beans
Grilled/Broiled Chicken Ingredients
(servings: 1)

  • 1/3 tablespoon olive oil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon fresh thyme
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon garlic powder
  • 3 oz boneless chicken breast

Pre-heat broiler or grill. Rinse and pat chicken dry. Whisk olive oil and spices together in a pie plate; add chicken and coat. If possible, cover and marinate in fridge for 30 minutes. Grill or broil chicken for 5-7 minutes, then turn and cook an additional 5-6 minutes or until inside is no longer pink. Serve.

Baked Potato

  • 1 small potato

Scrub potato and prick with fork. Bake in 375 degrees for 50 minutes.


Lemon Green Beans

  • 1 cup frozen green beans
  • 1/3 tablespoon fresh lemon juice
  • 1/3 tablespoon olive oil
  • 1/4 teaspoon dried oregano

Microwave or steam green beans according to package directions.

Drain thoroughly.

Toss with lemon juice and oil; sprinkle with oregano.


Friday, September 12, 2008

Steak Dinner

Mmmmm.....last night we had steak. It was a small portion, and the loin cut and broiled so it was a nice treat. We don't cook steak all that often.

This was indeed a night where I cooked something different for the kids. Easy and likable kid food, like corn dogs. Steak, broccoli and rice just wasn't something they would eat.

So, on the menu last night was:

Broiled Steak
Brown Rice
Steamed Broccoli
Fresh Strawberries

All ingredient measurements are for 1 serving, so multiply that as you need for however many you are feeding.

Steak Ingredients

4 oz beef steak, loin cut

Grill or broil steak for about 4-6 minutes on each side for medium or cook to desired doneness.

(Boy that was easy!)

Brown Rice

2/3 cup of brown rice
1 1/3 cup of water

Cook rice according to package directions. Usually, this means you place the rice and water in a saucepan, bring it to a boil, lower the heat, then cover and simmer for about 45 minutes.

Steamed Broccoli
(I used fresh broccoli and steamed it in my steamer)

1 cup of frozen broccoli
1 teaspoon Parmesan Cheese

Place broccoli in microwave safe bowl, cover and microwave for about 4 minutes. Sprinkle with Parmesan and serve.

Bon appetit!

Wednesday, September 10, 2008

Chicken, Sweet Potato and Spinach Salad

You got it! Another family dinner around the table for four of us here at my house. And Mom is following a Low Glycemic Index Diet, which means that for the most part, that affects everyone at dinner!

We were already trying to eat healthier, so that's not a big issue. It's just that with this diet, I have only select options for dinner, so trying to find one that we ALL will eat is a challenge.

Nonetheless, we're doing it. It is also introducing the kiddos to some foods that I don't normally cook, like tonight with the sweet potatoes. The kids didn't eat them although they were included on their plate. Both did try it. So, that's all I ask is that they attempt it. I don't push my kids to eat something if they don't want it. I won't, except in certain circumstances (usually planned), fix them something else, though. So - they eat what they have or don't. I do try to make sure, as I have said before, that I include something on the menu that they will eat and tonight I did a bit extra for them so they'd eat the chicken. While D and I had the recipe as I will share it, I brushed BBQ sauce on the kids' pieces to make it more appealing to them. Small compromise to get them to eat it.

Dinner Tonight was low fat and low sodium. The serving size that I will be listing in the recipe is for one, so if you are cooking for multiple people, multiply it by whatever you need to.

Baked Chicken Baked Sweet Potato Spinach-Strawberry Salad

Chicken Ingredients

  • 3 oz boneless, skinless chicken breast
  • 1/4 tsp. garlic powder
  • 1/4 tsp. black pepper

Preheat oven to 350 degrees. Rinse and pat dry the chicken; rub with garlic and black pepper and any other spices of your choice. Bake for 15-20 minutes.

Baked Sweet Potato Ingredients
  • 1 medium sweet potato
  • 1/2 tsp. cinnamon

Scrub potato and pierce with a fork. Put in oven before the Chicken and bake for 45-60 minutes. Let stand for 2 minutes. Split, sprinkle with cinnamon and serve.

Spinach Strawberry Salad Ingredients
  • 2 cups of fresh spinach
  • 1/2 cup fresh sliced strawberries
  • 3 tsp. balsamic vinegar
  • 2 tablespoons chopped walnuts

Rinse and dry spinach. Toss spinach with strawberries and balsamic vinegar in a bowl. Top with walnuts and serve.

See. A Super Easy and Healthy dinner.

Tuesday, September 9, 2008

Healthy Tacos

D and I have started a low glycemic index diet. (How long will that last? Stay tuned!)

In this, I am following a certain diet that provides me with the recipes to follow this kind of diet for each meal. And last night's dinner just happened to be Beef Tacos with a cup of red grapes.

The serving size is 2 taco shells plus 3 oz of beef (1/1/2 oz for each shell) plus lettuce, a bit of cheese, salsa and avacado.

It's relatively simple, really. I have another blog - an actual diet blog - which I may actually post out the actual food I am eating during the day, breakfast, snacks, lunch and dinner all - and I will include the link here at some point in the near future for anyone interested.

In any case, this was an easy dinner. The kids, as usual, had their bean and cheese burritos, so the theme of the food was not lost on them.


3 oz of lean ground beef (I use the 96/4 lean)
1/4 cup of diced onion
dash of paprika
1 teaspoon chili powder
1 teaspoon garlic powder
2 tablespoons of salsa
1 ounce of shredded low fat cheddar
chopped tomato
1 tablespoon chopped avocado

2 corn taco shells

Brown the ground beef in a skillet with the onion.

Add the paprika, chili powder and garlic powder while cooking.

Add the salsa.

Spoon into taco shells, top with cheddar, lettuce, tomato and avocado.

Our recipe called for a cup of grapes to be eaten with this dinner too. So, that's optional for you.

Monday, September 1, 2008

Chicken with Ginger and Snow Peas

This is a low-salt recipe that is amazingly delicious. It calls for soy sauce, which is pretty high in sodium. Alas, this recipe came from my low salt cook book and boasts only 185 mg of sodium per 1 cup serving! Not bad for such a tasty meal. It is full of protein (28 grams per serving) and low fat as well as low in calories. (166 calories per serving and only 3 grams of fat.) I also absolutely abhor peas in any other form. But snow peas are subtle in their flavor, therefore not overpowering the dish and complementing the other gentle flavors.

It makes for a wonderfully nutritious, yet satisfying meal - especially when combined with brown rice, which is what I use with this dish. It also goes very well with steamed broccoli.

So, Dinner Tonight was:

Salad greens with a sprinkle of cheddar, cherry tomatoes, chopped cucumber and fat free dressing

Chicken with Ginger and Snow Peas

Brown Rice

Steamed Broccoli


Chicken with Ginger and Snow Peas

  • 6 ounces of fresh snow peas
  • 1/2 cup of low sodium or no sodium chicken broth
  • 1 tablespoon of cornstarch
  • 1 tablespoon of light soy sauce
  • 1 teaspoon of pepper
  • 2 teaspoons of sesame oil
  • 1 1/4 lbs of boneless, skinless chicken breast tenders
  • 2 medium cloves of garlic. minced
  • 1/2 teaspoon of minced ginger root

  1. Trim ends off of snow peas
  2. In small bowl, whisk together the broth, cornstarch, soy sauce, and pepper.
  3. Heat a large, heavy skillet over high heat, add oil, and swirl to coat bottom. Cook the chicken for 4-5 minutes, stirring frequently.
  4. Add the snow peas, garlic, and ginger root. Cook for 2 to 3 minutes, stirring constantly.
  5. Add the chicken broth mixture and cook for 2 to 3 minutes, or until the sauce thickens and the chicken is no longer pink in the center, stirring constantly. If mixture begins to burn, remove skillet from heat momentarily and add a teaspoon or two of chicken broth - or water.
Nutritional Information per 1 cup serving:

166 calories
5 grams if carbohydrates
26 grams of protein
66 mg of cholesterol
3 grams of fat
1 gram of fiber
185 mg of sodium
380 mg of potassium
31 mg of calcium

Brown Rice

Cook according to package directions. Remember, brown rice is much more nutritious for you than enriched white rice. Read package for serving size and nutritional information.

Steamed Broccoli

You can use fresh broccoli and steam it of you have a steamer. Or, buying fresh, pre-cut broccoli in a bag and microwaving it according to package directions to steam it will work just fine. Read package for serving size and nutritional information.