Daily Archives: August 30, 2012

Big, [not so] FAT, GREEK Yogurt!!! I love it!!!

Personally, I like the taste of Greek yogurt better than regular yogurt. To me, its consistency is better, and you can use it in cooking.  Here are some advantages of Greek Yogurt that you might not know about:

It’s higher in probiotics, healthy bacteria that resides in your GI tract. They can help keep your plumbing in check and is pretty good if you have issues with constipation & such.

You can substitute it for cream in recipes, in smoothies, salads, and dips.

Make sure to look for the low-fat or fat-free yogurt, as the “regular” kind can be high in saturated-fat.

Greek yogurt also contains less sugar and more protein than regular yogurt. In some cases, Greek yogurt has twice as much protein as regular yogurt brands!

There are two pix that I’ve posted. One is a substitution chart that I’ve felt is very helpful when I cook. I actually printed this and have it in the front of my recipe book.  

 

References:

Meredith (2012, August 20). Health Benefits of Greek Yogurt (and the Best Brands) | Pure Matters Supplements & Vitamins. Healthy living tips, diet & nutrition info, supplement, mineral & vitamin info, and everyday wellness.. Pure Matters Supplements & Vitamins. Healthy living tips, diet & nutrition info, supplement, mineral & vitamin info, and everyday wellness.. Retrieved August 30, 2012, from http://blog.purematters.com/diet-nutrition/health-benefits-of-greek-yogurt-and-the-best-brands

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Filed under Informative Stuff

Tequila Lime Chicken (6 servings)

Prep Time: 10 min 
Inactive Prep Time:  8 hr 5 min  
Cook Time:   15 min

Ingredients

  • 1/2 cup gold tequila
  • 1 cup freshly squeezed lime juice (5 to 6 limes)
  • 1/2 cup freshly squeezed orange juice (2 oranges)
  • 1 tablespoon chili powder
  • 1 tablespoon minced fresh jalapeno pepper (1 pepper seeded)
  • 1 tablespoon minced fresh garlic (3 cloves)
  • 2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • 3 whole (6 split) boneless chicken breasts, skin on

Directions

Combine the tequila, lime juice, orange juice, chili powder, jalapeno pepper, garlic, salt, and pepper in a large bowl.Add the chicken breasts. Refrigerate overnight.

Heat a grill with coals and brush the rack with oil to prevent the chicken from sticking.

Remove the chicken breasts from the marinade, sprinkle well with salt and pepper, and grill them skin-side down for about 5 minutes, until nicely browned.

Turn the chicken and cook for another 10 minutes, until just cooked through.

Remove from the grill to a plate. Cover tightly and allow to rest for 5 minutes. Serve hot or at room temperature.

 

Calories: 277               Total Fat: 14 grams               Saturated Fat: 4 grams               Protein: 31 grams     

Total carbohydrates: 4 grams               Sugar: 1 gram               Fiber: 0 grams            Cholesterol: 93 milligrams       Sodium: 419 milligrams

Courtesy of:  Foodnetwork.com  – Copyright 2002 Barefoot Contessa Family Style

 

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Herbed Egg White and Spinach Omelet (Serves 1)

 

 

 

 

 

Ingredients:

  • 3 egg whites
  • 1 tablespoon nonfat milk
  • 1/2 tsp dried mixed herbs
  • Freshly ground black pepper
  • 3/4 cup chopped fresh baby spinach
  • 1 tablespoon reduced-fat shredded sharp cheddar or grated Parmesan

 

Preparation:

Combine egg whites, milk and herbs in a small bowl. Coat a small nonstick skillet with cooking spray. Heat the skillet on medium to low heat.

Add chopped spinach. As it wilts, pour egg white mixture over the spinach and allow to set around the edges.

As the edges set, lift them gently with a spatula and tip the skillet to allow remaining liquid underneath.

When the egg whites are set, sprinkle the cheese on top, then fold the omelet in half.

Serve immediately.

 

Calories: 81, Calories from Fat 14, Total Fat 1.6g (sat 0.9g),

Cholesterol 5mg, Sodium 249mg, Carbohydrate 3.4g, Fiber 1g, Protein 13.4g

*Courtesy of : Fiona Haynes,  About.com Guide

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Filed under Breakfast