Chicken Divan-tastic

Growing up, my mom made family dinner every night.  Every. Single. Night. This didn't mean to much to me growing up, as I assumed this was everyone's normal. Now that I'm a "grown up" (but let's use that term loosely) I realize what an incredible feat that must have been and that having a mom who makes a healthy dinner every night is NOT the standard. [Shout out to my not-standard-mom! Love you!] Mom had a pretty solid repertoire of recipes, one of which was Chicken Divan. This creamy, cheesy, chicken dish was one of my favorites and initiated my moderate tolerance to broccoli (gotta be the tops, cooked but still slightly crisp). I know what you may be thinking- creamy & cheesy?? Bad dietitian, BAD! But fear not, mom was the original recipe modifier, and I've learned her secrets (and a few of my own). This recipe still produces a fabulously creamy, cheesy chicken dish, while lower in saturated fat and cholesterol than the original- yay heart health! FYI, when mom cooks - just like the best chefs in the world - she doesn't have an exact recipe. So I'll share the guess-cipe [ guess + recipe = guess-cipe] and you can adjust to your own taste. Did I mention it takes almost no time to throw this dish together?

**Please don't judge this recipe by its picture. It smelled so incredible when it came out of the oven that we were obsessed with eating it, not taking its picture. **

Chicken Divan-tastic

• Broccoli, chopped (enough to cover the bottom of a 9x13 pan)
• Chicken Breasts (enough to cover the broccoli on the bottom of a 9x13 in pan, I used 4 large ones)
• 1 can 98% Fat Free Cream of Chicken Soup
• 1/2 c. Low-fat Mayo ( Light mayo is NOT low-fat mayo. Light mayo is actually a bit higher in fat.)
• Curry powder, to taste (but at least a 1/2 teaspoon)
• 1/2 tsp Lemon Juice
• Cheddar Cheese (I used 1/4 c. shredded 50% reduced fat cheddar and 2 oz Colby-Jack)
• 1% milk (I poured in about 1/4 c.)

Preheat the oven to 350 degrees F. Spray a 9x13 in pan with cooking spray and cover the bottom of the pan evenly with broccoli. Top with raw chicken breasts (they don't even have to be seasoned!). In a medium bowl, mix together cream of chicken soup, mayo, curry powder, lemon juice, shredded cheddar, and 1% milk. Spoon the soupy-cheesy mixture over the chicken and top with sliced colby-jack (you can top with more cheddar, mozzarella, or any other preferred cheese). Bake in the oven, uncovered for ~60 minutes or until the chicken is cooked and its juices run clear.

When I was younger, I would BEG mom to serve this dish over egg noodles, but it was typically served over rice. Now that I'm a grown up I always serve it with egg noodles because grown ups can do that sort of thing. But yolk-free egg noodles, because heart disease is scary.

Fork & Knife Optional

I caught the husband putting the leftovers on roasted garlic italian bread, proving that your serving options are only as limited as your carb options. ENJOY!

I'm Back... and I Brought Mango Peach Salsa with Me

There are some things in life that will never change. Paying taxes. Swimming fish. Buying more produce than I can use.

Other things change, and have changed quite a bit for me. Since my last post I've gotten engaged (to that handsome, food-loving man I may have previously mentioned), rescued a precious mutt (fruit & veggie loving Jada), bought a house (with a FABULOUS kitchen), and tied the knot to said handsome, food-loving man.

Now that we're all caught up, let's get down to business. I still love cooking, and I still buy more produce than I can use for the dinners I make. Some girls have a closet full of clothes with tags still on them, swearing they'll one day wear them. I do the same thing, but with zucchini, peaches, tomatoes, etc.  Our new home is close to a weekly farmer's market, which hasn't helped my over-purchasing this summer. How can I resist the juicy peaches, just picked that morning and bursting with sweetness? Or the beautiful red onions with their long, bright green stems still attached? Not possible. So rather than having all of the peaches and red onions sit on the counter (AKA the space that I've turned into a modest sized fruit/vegetable market) I wracked my brain for what I could make. In addition to the overflowing produce on my counter, my herb garden was bursting with fresh cilantro- a perfect problem. It hit me- Mango Peach Salsa! 

Note the Cilantro busting over the top of the pot. Out of line.

Fresh Mango Peach Salsa

1 Mango, pitted and diced

2 Peaches, pitted and diced

1/2 Red Onion, diced

Fresh Cilantro, roughly chopped

1/3 Jalapeño, finely diced (I'm a big baby. Add more if you're not)

Lime Juice from 1 lime

2 cloves Garlic, crushed

Mix it all together, and let it sit for a few hours. You will be temped to eat it, especially after taking the time to chop and dice everything. Just trust me, it'll be better later. We've eaten it with tortilla chips, crackers, and on chicken and they're all been scrumptious (if I do say so myself)! 

Mango Peach Salsa. Pure summer deliciousness.

Dietitian Disclaimer: besides being delicious, this recipe is chock full of nutrients. 

• Cilantro is high in Vitamin K, primo for blood clotting and bone health
• Mangoes are a great source of Vitamin C and fiber. They also have enzymes that can help with digestion
• Peaches are a good source of beta carotene (magically converted to Vitamin A in our bodies) for eye health

It's good to be back- more to come soon!

Almond-Raspberry Thumbprints

It's come to be that time of year once again where this otherwise healthy-eating dietitian buckles down and bakes cookies for two solid weekends- that's right- CHRISTMAS TIME!!! Now in my typical life I'm not the biggest cookie fan, so luckily there's no temptation in baking 13 dozen cookies, and having them cool on counters in plain sight.
OR SO I THOUGHT.
Something crazy happened this year- I found a cookie that I fell in food-love with. Every year I try a new recipe (and by "try a new recipe" I actually mean "find a recipe, decide it needs more of xyz, less of yadayadayada, and rewrite most of it to my own taste and cooking specifications") and Christmas 2009 was no different. I decided I would make Classic Sugar cookies with Super Shiny Icing, Oatmeal Craisin Chocolate Chip Cookies (a special Oatmeal Craisin Chocolate Chip Peanut Butter Chip batch for a certain boyfriend's roommate), and a blast from my past- Mom's Thumbprint cookies. I emailed my mom for the ever-popular recipe, read it over, and realized this recipe definitely needed a baker's touch (AKA my opinions).

Changes I Made:

1. 1 tsp Vanilla? Heck no. Vanilla is for suckers. I swapped it for 1/4 tsp of Almond Extract
2. Mom used apricot and seeded raspberry preserves... not a fan of apricot, and I HATE raspberry seeds- Seedless Raspberry won
3. I am scared of germs. Thumbs are dirty (especially thumb nails). You may think "I've cleaned my hands SO well!" WRONG. I've seen the poster in the hospital bathroom. The thumb is ALWAYS dirtiest. With this in mind, I use my 2 tsp cookie scoop to measure the dough out, and a 1/4tsp measuring spoon to make my "thumbprints." No thumb germs in MY cookies!
4. Ingredient order - changes can be seen in the recipe below.
5. The name! Thumbprint Cookies just sounds boring. "Almond-Raspberry Thumbprints" ... well, my mouth is watering


Almond-Raspberry Thumbprints

1 c. Butter, softened
3 oz Cream Cheese
1 c. Sugar
1/4 tsp. Almond Extract
1 Egg Yolk
Some Cinnamon (honestly, who measures cinnamon??)
2-1/2 c. Flour
Seedless Raspberry Jam

1. Preheat oven to 350 degrees
2. Cream together Butter, Cream Cheese, and Sugar.
3. Add Almond Extract, Egg Yolk, and Cinnamon, mixing well.
4. Slowly incorporate the flour into the dough (I do 1/2 c. at a time)
5. Scoop out 2 tsp of dough and place on cookie sheet (repeat until cookie sheet is full **NOTE: the cookies don't spread much when they're being cooked, so feel free to put a bunch on a cookie sheet**)
6. Using a 1/4 tsp measuring spoon, make an indentation in the top, center of each ball of dough
7. Using another 1/4 tsp measuring spoon, scoop out a little raspberry jam and place it in the indentation.
8. Bake for 12-14 minutes then let cool on a cooling rack
9. Try not to eat all 5 dozen. Good luck.


Luckily, I was making cookies for family members and friends, so as soon as they were cool I was able to place them in tins far out of my reach (except for the 6 cookies I ACCIDENTALLY left on the counter. Total accident.) These may be my new favorite Christmas cookie, and will definitely be added to the Christmas Cookie Repertoire.

And now for the Registered Dietitian's Holiday Message: "This season, enjoy your family, friends, and food, but all in moderation."

Have a very Merry Christmas, everyone!

Love,
Lorilyn

Veggie Egg Scramble

Has it been a month already??? Well it appears that my previous post claiming that post-job-starting I would still have so much time was a liiiiiiiittle preemptive. No time like the present to JUMP back into posts and share with you some of the things I've been whipping up in the past month.

In my opinion, eggs are like the LBD (Little Black Dress) of the protein world. Every girl has at least one (or 5) LBD's hanging in the back of her closet, and when it doubt for dress code to a gathering, the LBD can be classically worn with confidence. It's a wardrobe staple. The same could be said for eggs. They're the definition of a food product staple, and when it doubt, make something elegantly simple with eggs.

6 Reasons I am Pro-Egg

1. Nutritious: a great source of protein (6g per egg!), and less than 100 calories (78 to be exact) for 1 large egg
2. Delicious: well they're just yummy
3. Versatile: quiche, omelets, custard, frittata, hard boiled, meringue, need I say more?
4. Cheap: depending on where you live eggs may vary in price, but regardless, you should be able to feed a family of four for less than $2.00
5. Dietary Restrictions Conscious: Have high cholesterol/watching your weight/a family history of heart disease?? Eat just the egg white!
6. FAST: Hungry now? In five minutes you could be eating a filling meal and I'll show you how!


Super Fast Veggie Egg Scramble

1/2 bag Frozen Veggies of your choice (I like to use the ones that have peppers, onions, mushrooms, broccoli, & pea-pods)
3 egg whites
1 whole egg
1-2 Tbsp Shredded Cheese (I like cheddar/jack)
Spices of your choosing (cumin, red pepper, black pepper, italian seasoning, old bay, anything!)


Heat a frying pan, and spray some Pam on the bottom. Microwave the veggies you'll be using for a minute or two so they're room temperature-ish. In a mixing bowl combine the egg, the egg whites, the shredded cheese, and the spices. Toss the veggies in the frying pan, and evenly cover with the egg mixture. Scramble to your liking!

If anything, eggs (especially in this very basic recipe) are so versatile. So next time you're not sure what to have for dinner, take out the LBD of the kitchen and accessorize with veggies, cheeses, or anything else you have lying around for a nutritious, yummy meal to remember!

Easy Beef Stroganoff

After some flu, an extended trip back home, and a busy, but great weekend I am finally back in Maryland and ready to cook! This weekend I was given a great CrockPot cookbook from my boyfriend's awesome mom. I then thought it would be a wonderful idea to attempt to read all 500 pages on Sunday night. Well before I fell asleep in the pages, I happened to stumble upon a recipe (complete with photo) of Beef Stroganoff that looked beyond yummy. [I'll admit that I was also tempted by the lack of crazy, weird ingredients- just 5 normal, average ingredients!] So yesterday I headed off to the grocery store to purchase what I needed, only to come home and realize that the stroganoff required 8-12 hours to cook (ohhhh the downfall of reading and choosing recipes at 1 am). Since I had no desire to enjoy Beef Stroganoff at 3 am, I prepped the beef and set an alarm for this morning to finish the preparations. After continuing to read the CrockPot cookbook I stumbled across no less than three Beef Stroganoff, cleverly disguised with names such as "Autumn Delight," "One-Pot Beef Supper," etc. I decided to combine the recipes together to create my own recipe, "Easy Beef Stroganoff" and I've made some adjustments based on how mine came out.

Easy Beef Stroganoff

3 pounds Beef, cut into stew sized pieces
1 cup Sour Cream
1 envelope dry Onion Soup Mix
10 oz Baby Bella Mushrooms, sliced
1 can Cream of Mushroom Soup (I used two, but I feel like there was WAY too much gravy)
1/2 cup White Wine

Throw it all together in the CrockPot (except the mushrooms) so it's all evenly coated, then top with the mushrooms. Cover and cook on Low for 8 hours. Serve over noodles, whole wheat pasta, or brown rice.

**OPTIONAL** - The night before I cooked the stroganoff, I put all of the beef cubes in a gallon sized ziplock bag and evenly coated it with flour, garlic powder, onion powder, and parsley to flavor as well as tenderize the beef.

I served the stroganoff steaming hot with al dente whole wheat rotini- YUM!! The beef literally fell apart in my mouth, and the rich gravy had a great onion/mushroom flavor. The only problem I had was that the stroganoff cooked itself to the side of the CrockPot, which I didn't even think was possible. I know now that it is very possible, as evidenced by the soaking CrockPot in the sink. (This is the reason I now recommend cooking for 8 hours- NOT 12 hours - as long as the beef is cooked, of course.) This is definitely an easy meal to throw together, and perfect for a chilly fall evening. Without a doubt I'll be making Easy Beef Stroganoff again!

Dietetically Yours,
Lorilyn

I HAVE A JOB!

OK, this has nothing to do with cooking, but everything to do with dietetics... I GOT THE PERFECT JOB TODAY as a Pediatric Dietitian!! I know what you may be thinking:

"How will she continue her awesome blog posts now that she'll be so busy?!"

Well no worries. A girl still has to eat, and a girl in dietetics eats healthily! (Also, I can type quickly when need be.) So fear not- new posts will resume and continue once I return from New York later this week. Stay tuned for a great sauce recipe, which will then be used for Grilled Chicken Parm (special requested by a very special person!)

Love,
Lorilyn

Aunt Jane's Spinach Quiche

One of my favorite foods in the whole wide world would have to be spinach. Hailed as a superfood in the nutrition world, spinach is both delicious and versatile. Growing up, my mom made a great crustless spinach quiche, the BEST spinach salad, and very yummy spinach baked ziti. Fresh, cooked, baked in casserole- it was all good to me! Well a few days ago I had a craving for homemade spinach quiche (and a craving to get rid of all of the cheese and milk in my fridge) so I gave my mom a call for her classic recipe. She had just come back from visiting her best friend in Nebraska, and informed me that I just HAD to try her recipe... so I did!! Mom was right- this quiche was amazing- and my fridge is much lighter in the dairy department.

Aunt Jane's Spinach Quiche

1 medium Red Onion, chopped small
3 cloves Garlic, chopped (or minced, it's a personal choice every cook must make.)
2 whole eggs & 2 egg whites
1 1/2 cups Half&Half or milk (I used up the rest of the Half&Half in the fridge, then 1% milk to make 1 1/2 cups)
10oz box Frozen Spinach, thawed and drained
1 c. Extra Sharp Cheddar cheese, shredded
1 c. Other cheese (I use the rest of the mozzarella and asiago- YUM), shredded
1 Tbsp. REAL Bacon Bits
Nutmeg
Chili Powder
**1 Pillsbury Pie Crust** (this is optional- you can certainly make this a crustless quiche by eliminating the pie crust. I happened to have an extra one, and figured this would be a great way to use it up!)

1. Prepare pie crust as instructed on the box
2. Preheat over to 450 degrees
3. Spray frying pan with Pan and saute chopped onion and garlic on med-low heat
4. In a mixing bowl, combine EVERYTHING and stir (I allowed the spinach and the sauteed garlic & onion to come to room temperature before I added it to the mixing bowl to prevent premature cooking of the egg).
5. Add mixture to prepared pie crust, and place in the oven
6. IMMEDIATELY turn the oven temperature down to 350 degrees, and cook for 40 minutes.
7. Remove from oven and let it set for a few minutes before cutting into it.



Things I Learned:
1. This quiche is GORGEOUS (well, for a baked item... the picture doesn't do it justice) The deep green of the spinach, the bright purple from the onion, and the rich orange from the cheddar make this quiche as aesthetically pleasing as it is yummy. I'll probably make it again when I need to impress someone.
2. Quiche is a great way to eliminate extra, accumulated dairy products
3. This quiche could definitely be made healthier with no crust, 1% milk, low fat cheeses, 1 egg and 4 egg whites, and more veggies instead of bacon
4. I need a pie cutter and server. Using a large spatula results in a big, messy quiche-y disaster all over the kitchen counters and an awkward looking slice of quiche.

Dietetically Yours,
Lorilyn