Tag Archives: panko

3 Healthy Options From My Week

20 Jul

It’s time for another round-up of healthy options from my week!  These posts are as much for me to remember my good ideas as they are for you to feel inspired to try your own clean meals.  Despite the cooler temps this week, I definitely fell off the fitness wagon.  Hard.  Possibly broke a limb and was dragged behind the wagon – that’s how bad it was.  When you are being dragged behind the fitness wagon by your broken ankle, I strongly recommend taking a look behind you and trying to spot something positive back there.  The good news for me is that I’ve stayed pretty focused on eating clean. Now if only I could figure out a way to have a good fitness AND food week at the same time…

Anyway, here are 3 healthy options from my week:

1.

Copycat-Panera-Chicken-Hummus-Power-Bowl

I love Panera, but I love control over what goes into my body more.  Solution?  DIY duh.  I of course made up my own thing based on what I had on hand but the thing that makes it “copcat” for me is the hummus instead of dressing.  I mean, who knew?  I may have had this salad every day this week – grilled chicken with Essence of Emeril seasoning, feta, sunflower seeds, chopped red peppers, and cilantro-jalapeno hummus from the Greek Gourmet.  It’s like a farmer’s market in my mouth.  As far as I’m concerned, I may never use dressing again.  This particular hummus is all I need.

2.

Baked-Asparagus-Fries

I found this recipe over on Just A Taste and have made them several times now.  I haven’t been disappointed!  The asparagus don’t get mushy or soft like they normally do because of the light breading.  They are so easy to make, too!  I subbed plain Greek yogurt in for the mayo in both the breading and the garlic aioli.  Seriously, how did I not know about these a hundred years ago?

3.

sun-dried-tomato-chicken-salad

This one was kind of a happy accident.  I had about 2 cups of shredded chicken left over from various meal prepping during the week and I also had some sun-dried tomato “mayo” that I had made as a condiment for burgers LAST week (1/4 c. plain Greek yogurt + 1/4 c. sun-dried tomatoes in oil, chopped + 4 large basil leaves + 1 t. lemon juice + salt/pepper).

At the last minute, I threw the 2 together with some feta and lettuce on one of these wraps from La Tortilla Factory:

La-Tortilla-Factory-100-Calorie-Tortillas

“Each wrap contains 20g of whole grains and 200mg of Omega 3 fatty acids with 8g of fiber and only 1.5g of fat {via}”


 

What are some of your go-to healthy options for the week?

What toppings are on your favorite salad?

 

Horseradish Crusted Salmon

26 Jun

I don’t often find excuses to eat copious amounts of horseradish, but when I find one I make it count.  Besides, I’ve been all about recipes which are healthy, easy, and simple to complete and this one is basically a no-brainer!

Horseradish-Crusted-Salmon


Horseradish-Crusted Salmon (original recipe by Country Living)

  • 1 clove pressed garlic
  • 2 T prepared horseradish
  • 1 t. egg white
  • salmon filet
  • 1/4 c. Panko breadcrumbs
  • olive oil
  • salt and pepper to taste
  • 1 t. lemon zest plus a squeeze of lemon juice

Preheat the oven to 425*F.  Mix together the horseradish, garlic, egg white, lemon juice, lemon zest, salt, and pepper to taste.  Once combined, stir in the breadcrumbs and about 1 t. olive oil.  Add more olive oil if you need to remove any clumps.  Set this mixture aside as you heat 1/2 T. olive oil in a large skillet over medium-high heat.  Salt and pepper the flesh of the salmon, then place it flesh-side down in the pre-heated oil.  Pan sear for about 3 minutes, then carefully shift the salmon in the skillet and cook 1 minute longer.  Place the salmon skin-side down on a sheet pan and top with the horseradish mixture – pat lightly so that the horseradish mixture sticks to the filet.  Broil until you get a nicely golden crust.

Ah-voh-cah-doh.

29 Dec

So when I said I reclaimed my kitchen last night, I meant this:

AvocadoChickenParmPlated2

Avocado Chicken Parmesan (from Cuisine Paradise)

What you will need:

2 chicken breasts
Panko bread crumbs
flour
2 eggs & 2 T. milk, lightly beaten until combined
Pasta Sauce
1-2 Hass avocados
mozzarella cheese

Directions:

Step1

Step2

Step3

Pretty basic breading technique here.  Make sure you spray the foiled sheet tray with oil and also spray the tops of the chicken with oil.  This kind of helps the chicken brown because we aren’t doing a pan-sear and Panko browns funky anyway.

Then, bake at 400°F for 8-10 minutes.  I keep my chicken in longer because I get really weird-ed out by poultry after serving us raw chicken one night.  (Not my fault – there is no light in my kitchen!)

Grab the essentials:

Step4

When the timer goes off, spoon pasta sauce over the chicken, top with sliced avocados and mozzarella cheese.

Step5

I only used 1 avocado and honestly I can’t imagine using both.  Start with 1, then add more if you need to.

It gets baked another 8-10 minutes and then you have my permission to completely devour it.

AvocadoChickenParmFinished

Now, my cupboard are pretty much bare at this point.  We’ve been surviving off of coffee and Christmas cookies for days.

The best part of this meal is the price tag, which I estimated based on how much I used of the items I purchased:

Receipt

This brings the grand total of our meal (which gave 2 ample servings with plenty of ingredients to spare) to:

CostOfMeal

BOOOOOYAHHHHHH.

 

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