Tag Archives: Chicken

Aside

Chicken on Grill – is there anything better? Its one of our families favorites.  Here are our top 5 ways/hints to make Chicken on the Grill even better. Barbecue Chicken – use a good (or make your own) barbecue sauce. … Continue reading

Supper on a Budget part 2: Peanut – Butter Chicken


Here we go with Part 2 of the Supper on a Budget series.   This supper fits both the wallet and the time budget – prep to plate 30 min …..

This Peanut Butter Chicken is a “cheater” version of  popular butter chicken, and again can be used as a base – try adding broccoli or chick peas (garbanzo beans) to it as well. The original version was something I used as a base – sorta but changed it up a lot – here’s the link to the original.

My version

Cost:

  • 2 skinless boneless chicken breast (about 3/4 LB)  $5.44
  • 1/2 block of firm tofu                                                    $0.50
  • Can of Diced Tomatoes                                                 $1.47
  • Peanut Butter + Spices + Rice +  onion                      $2.00
  • Salad                                                                               $1.47
  •                                                                                        _____
  •                                                                 Total               $10.88
  •                                                            cost per serving   $2.72

Sound Good?  Try it!

Picture of peanut butter chicken over rice with saladPeanut Butter Chicken over Rice

  • Rice (1 1/3 cups uncooked)
  • 2 skinless boneless chicken breast (about 3/4 LB)  – cut up into bite sized pieces
  • 1/2 block of firm tofu – chopped
  • 391 ml Can of Diced Tomatoes
  • 3/4 c Peanut Butter
  • 1/2 tsp red Chili Flakes
  • 1/2 tsp Sriracha (Chili Sauce)
  • 1 tsp minced garlic
  • 1 onion diced

Cook rice according to directions.  While rice is cooking, heat saute pan over med – high heat.  Add about a TB vegetable oil. When oil is hot add garlic, onion and chicken.  When chicken starts to turn white, add tofu.  Stir. Add chili flakes. Pour in the can of tomatoes, juice and all.  Stir, add peanut butter and stir, add Sriracha – I love spicy so I add the 1/2 tsp to the dish, then add more on my serving once I have plated it – you can play with the amount (or eliminate it if you are not keen on spice) that is right for you & your family. Turn heat down to low, the peanut butter will help thicken the sauce.  The rice should be done, serve the peanut butter chicken over the rice.  In this case, I had grabbed a bag of salad so we had that on the side.  Yum. enJoy.  I love comments so click the comment link and let me know what you think! Like recipes like this one?  Click the like!

No Noodles about it – this Chicken & Noodle Casserole is Gluten Free


I love casseroles, I love comfort food, I don’t love gluten (or rather it doesn’t love me). Here’s my gluten free cheesy chicken & noodle casserole recipe.  I have to admit that I started off making this as a tuna casserole – which I love but the rest of my family does not  – I was on my own for supper so I thought I would take advantage of it.  Unfortunately, once I started boiling the noodles and making the white sauce, I realized I had no tuna – so to fridge for the remaining roast chicken left overs it was!  It turned out awesome and as a bonus – I got to clear the fridge of misc leftovers too!

chicken and noddle casserole individual serving

Cheesy, Chicken & Noodle Casserole

  •   1/2 bag of Gluten Free (Rice) Noodles (I used mini shells)
  • 1 cup shredded cheddar cheese
  • 1/2 cup diced orange peppers
  • 1 cup chopped roasted chicken (leftovers work great!)

chicken and noddle casserole cooked

  •   about 2 cup white sauce (recipe below) * you can also use a can of undiluted cream of chicken soup – but read the ingredients if you are looking for gluten free – there is wheat in most of them.
  • 1/4 cup chopped red onion
  • 1/2 tomato – chopped
  • 1/2 cup frozen peas
  • ** any other veggie you want to throw in! (use up leftovers here too! Broccoli  is great)
  • 1/4 cup GF bread crumbs (I use a multi-grain that I get from The Gluten Free Cookery, (available at select gourmet and butcher shops)
  • 1/4 cup shredded mozzarella cheese

White Sauce

  • 2-3TB margarine or butter
  • 1/4 cup all purpose Gluten Free Flour (mine is a rice blend)
  • 1c- 1.5c milk
  • 1/2 – 1 tsp black pepper (to taste)
  • dash salt
  • 1/2 – 1 1/5 tsp Dijon Mustard (I go heavy on the Dijon because I really like it) or use 1 tsp dry mustard

White Sauce:  Heat saucepan over med high heat, melt butter/margarine, add flour and stir to form “paste” , add Dijon mustard, add pepper & salt, add milk slowly a little at a time stirring constantly until you get a thickened mixture.   You can add the shredded cheddar here – and keep stirring but I like to add the cheddar to the mixture after – this is the same way you’d made a cheese sauce for broccoli or scalloped potatoes…..

Casserole:  Preheat oven to 425 degrees C. Cook pasta according to instructions, when done, drain & rinse with cold water (this stops them from cooking any more and getting mushy and gross).  While pasta is cooking, place peppers and onions in a bowl covered in plastic wrap and microwave for 2 min (or saute).  Assemble all ingredients except bread crumbs and mozzarella cheese, in a bowl, mix.  Add noodles & white sauce.  Mix, pour into a greased casserole dish top with bread crumbs, then mozzarella cheese.  Bake uncovered  for 20 minutes (10-15 min longer if you have assembled this ahead of time and everything has cooled down – you want it to be hot (a min of 74 degree C).   enJoy.

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Easy but Elegent Stuffed Chicken Breast Wrapped in Prosciutto


This is another easy recipe – great for entertaining or just creating a decadent meal!

Stuffed Chicken Breast Wrapped in Prosciutto

  • Chicken Breast Stuffed and Wrapped

    elegant and easy, chicken and pork

    2 large chicken breast  “pocketted” (cut lengthwise) & pounded out to about 1/2 inch thick

  • 1/2 cup Gluten Free Multi grain bread crumbs
  • 4-5 cherry tomatoes – sliced
  • 2 tbsp sliced black olives
  • 1/2 tsp oregano
  • 2 tbsp (ish) lemon juice
  • brie (or your fave cheese – mozzarella, feta, goats, blue) to suit
  • Prosciutto – thinly sliced about 5-7 slices depending on size
  1. Mix all of the ingredients together in a small bowl except chicken, and cheese. Make sure the filling is slightly moist (or add more lemon).
  2. Lay the chicken out flat place a layer of cheese and then the filling in the middle.
  3. Roll tightly, tucking the “front” of the roll as you go. Some people find it easier to do using a plastic film of wrap.
  4. Lay the prosciutto out on the counter (again you may prefer to do so on top of a sheet plastic wrap to help roll it up). Place the chicken on top – repeat the rolling process.
  5. Bake at 400 degrees for about 25-30 minutes or until the internal temperature of the meat is 170 degrees.
  6. Slice along roll and serve with a salad, rice and steamed veggies!
  7. enJOY
Aside

Ok, so my jambalaya isn’t really haunted – I just ran out of green peppers so substituted orange peppers in – and seeing as Halloween is a few days away – it turned into Haunted Jambalaya.  (Cheesy but whatever). This … Continue reading

Forget Hockey – its Taco Night in Canada …


Does everyone’s family love Taco Night as much as ours?  Its guaranteed a hit in our house!  The problem with taco’s is that darn, envelope of sodium err,  Taco Seasoning – Here are my tips on how to make Taco Night more healthy and maybe even stretch your buck a little.

  1. Use Extra Lean Ground Beef and drain off any fat once you have browned it.  Better yet buy local from a farmer.  If you can get beef that (the cow) has not been finished on corn, you won’t get as much fat marbling and will have very little water and fat being released and although you may (or may not) pay a buck more per pound, its worth it  – you get more meat and less water.
  2. Mix a package of Veggie Ground Round with the beef – you will double the bulk and trust me once you add the seasoning no one will know the difference (and you get to sneak in more veggies)
  3. Leave the pre-packaged seasoning at the store and instead add your own mix  -I  use cumin, garlic powder, onion powder, cinnamon, and a dash of chili powder – any combination will do.  To save time – mix up your fave concoction and store in an airtight container.  Use this the same way you would the seasoning, brown meat, drain off fat, add 3/4 c water and seasoning,  simmer.
  4. Add black beans to your meat. Increase the fibre and the protein!
  5. Add some frozen corn to the meat – again will bulk it up and add a veggie to the mix.
  6. In place of a store bought salsa or pico di gallo, dice up tomatoes & red onion, mix with some cilantro and fresh lime juice (this is also great on a salad instead of a dressing).
  7. Mash some avocado or serve it sliced in place of sour cream.
  8. Serve with a side salad  – make it fun a lettuce base (also to be added to tacos) and then let the family top their salad with the taco toppings.
  9. Can’t get the kids to buy into veggies?  Shred some carrots right into the meat after browning (also works in lasagna).
  10. Have left over chicken ? Heat it with the seasoning and a bit of water and simmer and have chicken tacos instead of beef.

Its also fun to have a contest to see who can make the most colourful tacos from the toppings being served.

As always enJOY.

  1. Have a contest to see who can make the most colourful taco

Bullying – what does it mean to you? and No Bullies about it- Roasted Chicken 2 ways


Bullying.  Its a hot topic and a media buzz word right now. But what does it mean to you?  Your kids?  Does it mean the same thing?  Have you asked them?  After a conversation with another mom about what we considered bullying verses – in both our cases the other parent/caregiver did not consider it anything but “its just what kids do”, I thought I would have a conversation about it with my kids, aged 6 and 4 and see what they thought.
Question (s) posed:  “If one classmate/friend says that they don’t want to be your friend because you don’t want to do the same thing as them – is that “just being mean when your mad” or is it being a “bully” ?  How about if that classmate won’t let you play with them or others  because you don’t agree with them?  Wear different kinds of clothes than them?  Look different than them?  Just because they decide that you are different or not allowed (no reasons given)?
 After assuring them that there is no right or wrong answer I asked them for their feedback (i.e.Yes – that was bullying or No, not bullying – just being mean or mad”).   The kids (both) thought that in all cases this was bullying except if they said they didn’t want to play/be friends because you wanted to play something different”.    The end result was that there is a very fine line between “being mean” and bullying – I strongly feel that “being mean but just a kid being a kid” can lead to full on physical and emotional  bullying as they the kids get older if not addressed by the parent or caregiver.  If its not being addressed as bullying but being dismissed as “being kids” however other kids (peers of the same age) are interpreting it as bullying – then it’s clearly sending a message that bullying on a small scale is fine and acceptable behavior.  I mean if the parents/caregivers don’t feel it necessary to point out that – “those words” (“I don’t like  you – you are not my friend because you won’t play my game (or whatever)” and “No one wants you to be there friend”/”You are not allowed to be our friend”) are hurtful, mean and very real to the kids on the receiving end, how are the (bullies) kids  supposed to know when to draw the line? Its my belief that  kids are not born bullies but behavior is learned and that includes words.  If this peer interaction is okay with the parents in the primary grades – then when do they feel justified in stepping in as the children get older, take more for granted and feel more entitled?   Its my belief that addressing the bullying situation needs to be dealt with early and not just brushed off as “its what kids do” – if all parents/caregivers felt the same way – I wonder how far that would go in helping to eliminate the bullying cyber, emotional and physical that is prevalent now.  What do you think?

No Bullies About it- Roasted Chicken 2 Ways.

Notes
I make Roasted Chicken or Turkey at a higher temperature then many do – I find that it keeps the meat juicer and tender try it!    I also do not baste my birds I truly do not find it to make any difference in the taste and at the higher temperature you get nice crispy browned skin!  I do not cover my chicken when roasting.

Cooking Directions
(These are all using a 3LB Unstuffed Chicken – adjust time for larger birds) Roast at 425 for 1hr + (depending on your oven) 5-25 min.  Or until an internal temperature taken in the meaty part of the thigh is 180 degrees Remove from oven.  Cover with tinfoil and allow to rest (juices to retract) for 10 min before carving.

Classic

Melt butter, add thyme, rosemary and garlic rub into skin. Roast according to directions above.  If you like gravy, add some water or homemade chicken stock to bottom of roasting pan when cooking.  Hint: Add balsamic vinegar to your stock  for a thicker yummy  tasting gravy.

Red Chicken

The title sounds weird but this is a fantastic recipe to try if you are watching your saturated fats.  The chicken is roasted with the skin on, but the spice is applied between the skin and the meat – so it is absorbed by the meat while roasting, and not dried out.  The skin is discarded previous to serving.

In a small bowl mix to form a paste:

Zest from  lime
2 TB juice from the lime ( do not throw out the rind)
1 TB chili powder
1 TB paprika (smoked is really nice)
1 TB oregano
1 Tsp minced garlic (or to taste)
1 tsp salt
Once you have formed this into a paste, make a small slit in the skin by the opening to the cavity inside and slide the paste in the pocket you have created and rub all over meat.   Place the lime rinds (quartered) into the cavity of the bird.  Roast breast side up according to directions above – discard skin previous to carving.

Bullying Links:

http://www.safenetwork.org/Bully_Prevention_In_Schools.htm

http://www.bullyonline.org/workbully/amibeing.htm

http://www.kidshelpphone.ca/teens/home/splash.aspx

In the Stoup-Italian-style Chicken Meatball Stoup that is!


I won’t lie – stoup isn’t my expression I stole it from Rachael Ray – it’s a soup that eats like a stew! Not only that – but its perfect for a rainy day like today.  This is a recipe – adapted from Rachael Ray’s Just In Time Cookbook, (Double Dumpling Chicken Stoup) I just tweaked it a bit for our family and – well what we had in the fridge at the time!  I consider this one kid friendly – the 4 and 6 year old both liked it – and my 40 year old kid (AKA Dad) wasn’t even finished his second helping when he declared “This is definitely a keeper! ”  I reheated some for lunch and he took some for work and it will reheat beautifully.

Italian Chicken Meatball Stoup (Joy style)

  • 2 TB EVOO
  • 1-2 broccoli stalk – peeled, half chopped into small pieces, the other shredded with a grater (keep the florets for another dinner)
  • 4 medium to large carrots – peeled, trimmed and shredded using a grater
  • 1 small – med zucchini – peel and chopped or shredded
  • 1 red onion – peeled and grated or chopped finely
  • 2 dried bay leaf
  • 2 cups chicken stock
  • 4 cups veggie stock (I use homemade stocks with no salt added so adjust seasoning accordingly if you are using store-bought stock)
  • 1LB extra lean ground chicken
  • 1 egg – beaten
  • 1 tsp minced garlic
  • 1/4 tsp ground nutmeg
  • 1/2 cup Italian Bread Crumbs (I use ones that contain a bit of Romano cheese as well as seasoning)
  • 1/2 cup grated (fresh is best) baby Parmesan cheese
  • 1 package (one that feeds 2-4) fresh gnocchi (potato stuffed pasta)
  • 1 cup frozen peas – thawed
  • salt & pepper to taste

Heat a soup pot (large saucepan) over med-high heat.  Add oil to hot pan, allow to heat for a couple of minutes.  Add onions, broccoli and zucchini and saute for 5 minutes.  Add the stocks and cover. Bring to a boil and reduce heat.

Meanwhile in a small bowl, mix the ground chicken, garlic, nutmeg, bread crumbs and beaten egg and some black pepper and Parmesan cheese (can also add a bit of salt 1/8-1/4 tsp if desired).  Combine with your hands until thoroughly mixed. Form into tiny meatballs – it will make a lot of meatballs!! – about the size of shelled peanut or walnut.  Add to stoup.  Cook for about 4 minutes (simmering in a slow boil).  Add gnocchi to pot and cook (boil) for another 5 minutes .  Add thawed peas. Turn the heat off and allow to stand in pot for 5 minutes before serving.  We had this garnished with parsley and assorted buns (pumpernickel was my fave). enJOY.

Like it? Tried it?  Leave a comment and let me know!  Visit my Facebook page (Joy In Your Kitchen) or website http://mealsfromjoyskitchen.com to sign up for my newsletter!

Eat better than your cat.


You are what you eat … no seriously you are….

I was standing in a particularly slow line at the grocery store this morning and overheard the women in front of me chatting with the cashier about the cat food she was buying.  She was remarking that it was good she had a coupon because the cat food was a little more expensive but she lived alone and her cat was her friend and companion and was worth the extra money spent on a “better-for-it” food.  Ok, makes sense.  Then I looked down at what was on the belt and noticed what she was buying – the cat food, was indeed a higher end brand  but the rest of the “people food” was all garbage…. Keeping in mind this women lives alone, she was buying 13, yes 1. 3. full sized bags of assorted chips, 3 containers of chip dip, 2 boxes of granola bars, juices, a case of pop, and multiple boxes of premade process crap  umm I mean “food” (term used loosely here) like frozen dinners, breaded sodium and fat filled stuffed chicken (ahem again – term used loosely) breast, nuggets, pizzas and other assorted frozen non food.

Do see anything wrong with this picture? Why is her pet worth spending more on than herself?   Now this women was a heavyset women, and was huffing and puffing and out of breath shuffling her groceries around and heaving them into the grocery cart.  Now I am not here to judge about weight – its not about weight – its about health.   All I could think of to myself was – that women has 1 bag of frozen corn and that’s the only vegetable she is buying  (and really lets face it – its really more of a starch then a veggie) and not one fresh  or frozen fruit!  Then to top it all off – when all was said and done the cashier announced “OK, that comes to $161. 91 – I just about fell over!  I mean, I did our main grocery shopping for our family of 4 (2 adults, 2 young kids)  the other day, and spent $111 and change.  However we bought, meat (real meat), lots of fresh veggies, fruit, toilet paper, milk, cheese, butter, etc etc. real food – yup I will say it again REAL. FOOD.

OK, I get that not everyone likes to cook  – or cooks for a living like I do. However there are alternatives out there, people and businesses like mine (Joy In Your Kitchen) – I make homemade fully cooked meals from whole foods and deliver them frozen – but there are also so many things you can do yourself with little to no effort to make a healthy meal quickly.  In the time it takes to bake one of those pre-made breaded chicken “breasts” stuffed with broccoli and cheddar, you could bake a real chicken breast, with freshly squeezed lime juice and sprinkled with chili flakes, steam some broccoli throw on some rice (NOT that instant crap – brown or long grain is great – or try jasmine or basmati rice – I use our rice cooker to make it easy peasy- chuck the rice and water (or use chicken stock) in close the lid and forget it) or quinoa and make a salad.  Heck – don’t want to go to the trouble of buying all the ingredients for a salad – buy a salad in a bag complete with dressing!  Better yet – forgo the typically fat laden dressing (you know the creamy stuff),  add a bit of feta cheese to the salad (it keeps FOREVER in the fridge) and sprinkle with balsamic vinegar.  Save yourself a whole lot of calories and saturated fats and feel better.  If you use this type of eating as fuel for your body – doesn’t it just make sense that your engine (body) will run cleaner?  Naturally flush the toxins out, and sustain a healthier and happier lifestyle – I mean who wants to huff and puff hauling groceries?  Even better add a little exercise (consult your doctor first before starting any exercise program) – baby steps – go for a walk then shovel the driveway, heck – pay things forward – surprise your neighbour and shovel their driveway!  Go tobogganing with the kids – or with your friends (who cares if your 40 – tobogganing is fun!) and walk up the hill, walk the dog, try out snow shoeing or cross country skiing.  Not an outdoor person?  Go to the mall and walk around it (briskly) for 25-45 minutes (you can go shopping later –  this is about continual movement), go to YouTube and search Yoga or Pilates – do some poses, buy a exercise DVD, join a class, try swimming, aquafit or walking the lengths of the pool (in the water).   Maybe you can only get moving for 5 or 10 mins at first  – that’s fine, DO IT!   I promise if you keep it up and eat cleaner you will be able to do 10 mins, then 15, then 20 and so on and so on.  Make your mind up and do it – get a friend to promise to motivate each other – heck write to me! Because no matter who you are or what you do, have or have not done in the past – you deserve it …. yes … even more so than your cat. 🙂

Easy Baked (or Grilled) Chicken Meal … or make it into a two-fer!
(sorry guys, I didn’t have time to take any pictures today!) 

Chicken & Quinoa Meal 1
1-2 chicken breast (or however many you need for you or your family)
1 lime
chili flakes to taste
Quinoa (you can get it at the grocery store typically near the rice or the Bulk Barn)
1 lemon
Broccoli – fresh is best but get the frozen kind if you don’t want to deal with fresh
optional – dried cranberries or crasions
optional – feta cheese
bag of salad
balsamic vinegar (the older its aged the sweeter it is)

Equipment needed:  1 manual juicer (I think it makes it easier – you don’t have to use but they cost about $1 at the Dollar Store) and a cookie sheet or baking pan. 1 saucepan.

Instructions
squeeze the juice out of the lime -pour over chicken breast, sprinkle with chili flakes (no you don’t need salt TRUST ME – this is good just like this)  bake uncovered at 400 degrees for 20-25 minutes or until juices run clear (internal temperature is 165-170).
*tip: if you are not using a juicer to juice the lime or lemon, roll it on the counter a few times before cutting in half – you will get more juice this way.

Meanwhile just before chicken is done, set a pot of water (amount specific to the quinoa directions) to boil on the stovetop, add lemon to water (or use chicken stock), add broccoli and boil for 2 min, add quinoa to broccoli pot (cook according to directions), add cranberries or craisons and (optional) a bit of feta cheese,  just before serving, and fluff with fork or mix together. Dump some of your bag of salad into a bowl, add some feta if you like, top with balsamic vinegar. Voila dinner is served – 2 pots/pans, 1 dish, fork and knife. pretty easy eh?

Meal 2
Wait – have extra Quinoa? Don’t toss it out yet! Throw in some parsley, spinach and feta and make it into a salad for the next day’s lunch or dinner! Extra chicken throw that in too?  Or make extra chicken while you are cooking anyway and throw it into a wrap with and feta some of the bagged salad for lunch or dinner.

*Quinoa Tip 1:  if you are cooking quinoa on its own, you can play with flavours by adding different juices (from the fruit not from the bottle) like oranges, lemons or limes, chop up some pecan or almonds, substitute chicken (or vegetable) stock for water, add different spices play with different options till you find something you like!
* Quinoa Tip 2: rinse the quinoa before cooking to prevent bitterness – if you are losing it down the sink put it in a sifter (like for flour) and gently run the water over it

*To get more of the skinny (haha) on quinoa -check this article out.

I love to hear your comments or suggestions – please subscribe to my blog and/or leave me your comments!

From my kitchen to yours, happy and healthy eating!

Its a New Year – 5 steps towards accomplishing your goals & Clean Out the Fridge Primavera.


I don’t make resolutions.

That’s right I said it – I don’t make resolutions.

Resolutions revolving around New Years are for the most part – empty – made to in an effort to appease the masses – some thing done to say you have.  I mean really – how many New Years resolutions have you made and kept – for longer than a week or past the 1st week of February? Look at any gym 7 weeks into the year.  Where as the first week in January you had to wrestle the treadmill from the other 500 people, now you could bowl in in between the machines.
Long ago I gave up on the typical New Years resolutions. Any “resolution” I have made and kept have always been made as a promise to myself – whether that be to lose weight (who hasn’t made that one before?) – quit smoking (gasp – yes I’m an ex ex ex – smoker – actually have been and ex smoker now for longer than I was a smoker) or whatever else was made because I was sick and tired of doing whatever I was resolving to quit and funnily enough – never at New Years.    Instead of a resolution, I think of it as a promise – a promise to myself – samatics you might think – but to be fair I am far more likely to give up on a resolution than I am to break a promise.  If its a promise to myself – who better to avoid disappointing.   This year to further cement my promise and to help you cement yours – I’m sharing with you my tips on how to keep your “resolutions”.

 1.  Be real.  If you really want something to stick be realistic of your abilities.  If you resolve to win a marathon and you are not a runner – Break it into smaller steps – promise to yourself that you will run – a little each day and work towards a marathon.  Maybe winning the marathon can be next years promise.

2. Plan.  If you want it to happen – you need a plan surrounding the how to make it happen. Period.

3.  Confidence.  Make it attainable by including smaller goals to build your confidence.

4.  Write it down – write down your promise. Then write down your plan.  Write down your smaller goals – if you are a visual person like me – I cross off each smaller goal as I accomplish it – the more things I can cross off – the better I feel about myself and the more likely I am to keep moving in the right direction.  Another fantastic visual tool is a vision board.  Get out your old magazine and cut out words and pictures that represent what accomplishing that goal means to you. Paste them on a bulletin board or Bristol board. Put it somewhere you see it and take a minute to reflect on it when you are feel down – then revisit your list of things you have already done to accomplish it.

5.  Forgive.  Forgive yourself – if you miss a small goal, take a step backwards, stall out at some point, relapse – whatever – realize you are human and not a machine.  Life happens.  Forgive your self and start again.

6.  Timelines.  Give your self a timeline and check in with yourself – are you on target?  Better yet – do you have a buddy working towards an alike goal or even an unlike goal – check in with one another and encourage each other to keep going.

If you follow these steps – whether you want to lose weight, get healthy, give up junk food, quit smoking, run a marathon, or fly to the moon, I promise you will have more success than trying on your own.

And now my easy recipe of the week.

Clean Out the Fridge Primavera

1/2 box penne (or whatever you are cleaning up)
2  sweet potato  fingerlings
1/4 head broccoli
1/2 c frozen peas
1 cooked chicken breast
chicken stock
basil
white wine
black pepper & garlic & onion
EVOO

The ingredients in this change – depending on what I have left over in the fridge and need to get rid of – carrots, celery, green beans, spinach or whatever else you have also works!

Cook penne according to instructions.  While pasta is cooking, in another pan heat EVOO.  Add garlic, and thinly sliced onion.  While those are sauteing for a few minutes, peel and thinly slice sweet potato, (carrots), chop broccoli and other vegetables (chopped chicken if using).  Add to garlic mixture.  Add basil -(I like a lot) – a couple handfuls of fresh chopped or about 5 TB of dried. Add black pepper.  Add chicken stock (or vegetable stock), add white wine.  Simmer until pasta is finished.  Drain pasta add to vegetables, turn heat down and simmer for another 5-10 minutes until liquid reduces.  Serve topped with fresh parmesan.

From my kitchen to yours – happy & healthy eating!

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