eatright-exercise:

Healthy Chicken Pot Stickers with Minted Soy Sauce Recipe

1 lb ground chicken breast

1 bag shredded broccoli, cabbage, carrots, and cauliflower (if you can’t find this just use shredded cabbage)

1 red onion finely chopped

2 minced garlic cloves

¼ teaspoon ground ginger or 2 slices minced fresh ginger

canola oil

1 package wonton wrappers

sesame oil

salt and pepper

Minted Soy Sauce

Reduced sodium soy sauce

8 fresh mint leaves slices

Place a tablespoon of canola oil in a large sauté pan and heat over medium. Add ground chicken breast and crumble, season with salt and pepper and ginger. Meanwhile, finely chop the shredded cabbage, broccoli, carrots, and cauliflower. When the chicken is close to being cooked add the onion, garlic, and cabbage mix and cook until the veggies are soft.

Take 6 wonton wrappers out of the package and place on a clean surface. Take a pastry brush and brush the edges lightly with water so they are just barely wet. Spoon about a tablespoon of the chicken/veggie filling onto each wrapper and fold in half to form a triangle, pressing the wet sides together. To seal take your fingers and fold a small part of the wrapper over itself to form pleats.

I know my terminology is all off and my technique could use some work, but I found that these are really simple to make and there’s no must do way to make them! Once they are filled and sealed heat a skillet over medium with a tablespoon of sesame oil and place in the pot stickers, cook for about 2 minutes. Flip and cook an additional minute, then add about a teaspoon of water to the pan (stand back!), cover and cook for another minute. The made two nights worth, tons and more than we should have eaten, but they were sooo good.

Minted Soy Sauce

Chiffonade the mint and add it to ¼ cup reduced sodium soy sauce.  Use it to dip your pot stickers. Yum!

___
We made these for dinner tonight with ground turkey instead of chicken. Oh my dear lord they were so good! It’s me totally guessing, but I think they are are around 300-350 calories per 8 pot stickers. 

eatright-exercise:

Roasted Chicken Thighs with Zucchini and Feta

Makes: 4 servings
Prep time: 15 minutes 
Cook time: 30 minutes

Ingredients
2 1/2 pounds skinless chicken thighs, rinsed and patted dry
2 medium zucchini, cut into 1-inch chunks
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Finely grated zest of 1 lemon
1/2 cup crumbled reduced-fat feta cheese

Directions
1. Preheat the oven to 425 degrees. In a baking pan, toss together all of the ingredients except the feta cheese. Bake for 20 minutes. 
2. Raise the temperature to 475 degrees. Sprinkle the feta over the top of the chicken and zucchini and continue to bake until the chicken is cooked through and lightly golden, about 10 minutes longer. Let stand for 5 minutes before serving.

Nutrition facts per serving: 467 calories, 62g protein, 4g carbohydrate, 21g fat (5.5g saturated), 1g fiber

___

Made this for dinner!  YUMMMM

eatright-exercise:

Protein shake that tastes (almost) like Wendy’s Frosty!

• 3/4 cup (6 ounces) almond milk (or milk of your choice, I use unsweetened vanilla almond breeze by blue diamond)
• 15 ice cubes
• 1 scoop vanilla protein powder
• 2 TB unsweetened cocoa powder
• 6 oz low-fat vanilla greek yogurt
• Sweetener of choice (1/4 of a frozen banana or stevia)

230 calories

I made this twice today because it was that good. Thought I’d share…

eatright-exercise:

Turkey and Quinoa Stuffed Peppers

INGREDIENTS:

• In a sauce pan, cook 1 cup quinoa according to directions
• In saute pan, heat 1 tsp olive oil, medium high heat, a one minced shallot, one tsp of garlic, salt and pepper
• Add 1 pound ground turkey to saute pan, cook until brown
• Drain grease, add one jar of pasta sauce
• When quinoa is cooked, add to pan and stir together
• Fill hollowed out peppers, put in 9x13 pan, top with reduced fat shredded cheese
• Cover with foil, put in 375 degree oven, for 45 minutes
• Check, take off foil, return to oven for 5 minutes to brown cheese.
• Enjoy!

12 pointsplus per full pepper

• They are humongous, extremely filling, probably don’t need a full one, stuffing peppers on their halves is also an option.

Recipe makes 2-3 full peppers

Absolutely Delicious! I’m eating it as I type. 

Quinoa is one of the power foods.

A recently rediscovered ancient “grain” native to South America, quinoa was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

It’s also gluten-free.