To prepare the chicken, lightly pound the chicken to an even thick- ness using a meat mallet or the heel of your hand. Toss the chicken with the oil and sprinkle with the salt and pepper. Set over the heat on a grill rack that has been coated with oil. Grill for 5 to 6 minutes per side or until the chicken is well marked and a thermometer inserted in the thickest part registers 165°F.
To prepare the sauce, combine the basil, vinegar, shallots, mustard, honey, salt, and pepper in a small bowl. Whisk in the oil to combine. Spoon over sliced grilled chicken breasts.
Nutritional Factsper serving
CALORIES
348.8 CAL
FAT
19.5 G
SATURATED FAT
3 G
CHOLESTEROL
98.7 MG
SODIUM
564.4 MG
CARBOHYDRATES
2.8 G
TOTAL SUGARS
2.1 G
DIETARY FIBER
0.2 G
PROTEIN
39.4 G
To mix it up over the week, I'll have a few days with the pasta salad and the rest of the days with a regular leafy green salad. What have you prepped for this week?
It's our first day shopping for our weekly groceries at the Victorian Street Markets.
We picked up most of our produce from here for our lunch and dinners for the week.
Fresh organic chicken is something that will just melt in your mouth and I'm so keen to give the rest of our purchases a try!
Here is what we had for dinner today:
Simple Lousiana style food. With all fresh and mostly organic foods, it was simply amazing!
Side note: I didn't use Tabasco sauce. Instead I used chilies and a tiny bit of vinegar. Also, the Cajun season had a bit more sodium then I was happy with, so if anyone has any suggestions for a replacement; I'd be happy to hear about.
The nice thing about this meal is you can make it as spicy or non spicy as you would like. We like it hot!
To be quite fair, I've never been a fan of dirty rice; but this seemed so easy: I thought I'd give it another go. Absolutely worth it!
It's fantastic living in an area where fresh, good wholesome food is important. I had sushi for lunch, while Tim had mcdonalds....
I'm quite excited to be cooking for the boy and I!!
It's not always about what your body can do. For the most part - it's what your brain will allow your body to do.
My body and brain are very weak. Today- I set out to do 8 tabata exercises. I finished four. What's tabata?
Tabata is a variation of HIIT (high intensity interval training).
You choose an exercise; set a timer for 20 seconds. You do as many reps in that 20 seconds as you can. Rest 10 seconds. Repeat for a set of 8.
Today, as I chose a leg day; I had to remind myself in my poor wobbly form of two things:
1. Keep your abs engaged. This keeps your form and keeps your mind on task. A great way to rebuild the muscle mass from your abs, legs, and brain.
2. EAT properly. This QLD heat kills me. I don't have to do much to feel light headed and dizzy. It's important when it's hot to have had a proper breakfast and to keep hydrated. Even if that means taking another few seconds to drink some room tempature water.
My goal is to post daily; so hold me accountable. I'm going to need it.
You reap what you sow. This is something I've always known. It wasn't until I was a much older child, okay, I mean ADULT, that I fully understood this metaphor. But now I do understand it and at the end of the day, I don't like what I've sewn. I haven't had much money for the gym, but that isn't really much of an excuse for my laziness. I haven't blogged in almost a month and on top of that, its been much longer since I've done any physical exercise. I can feel it as I walk and my thighs clash together like two massive 18 wheelers with drunk drivers at the helm. Its awful. I'm sure the gap between my legs has closed and it is all due to my own lack of structure and motivation.
I've started my job this week. With that will mean structure and with structure comes accountability. So first step, is finding time to run. So 5 am it is.....okay, who am I kidding? Day one and I've pushed back my time to run to 5:30. So getting my fat ass out of bed is the chore for the day.
But on top of that, clean eating. I mean, I have been wanting to do it (hence the blog) and I haven't really applied it. So here is my meal plan for the week:
Breakfast: (6:30 or within one hour of waking up)
SOOOO good. Like my mug? It was a gift! Thanks FRAN! xo
An absolute favorite of mine:
Blueberries
1 scoop of choc protein powder
Oatmeal
Greek Yogurt
Mix together in the blender to create such an awesomely healthy breakfast. AND so yummy and tastey. Of course the blueberries can be substituted with any fruit and once strawberries are back in season, I will be mixing those in. Also, I will give mango a try.
9;30 am: I was pretty poor on this today and only had a banana and some nuts
12:00- mocha with full cream.
12:30 I had my premade lunch of chicken salad (No dressing, but you can have EVOO, Extra Virgin Olive Oil, if you choose and some vinegar) My salad was as green as one could get with green peppers, olives and cucumbers.
3:30 - cookies and cream protein shake and a bit more of my nuts. I also pulled out my raw veggies and had some carrots, celery, and green peppers.
When I got home, we didn't eat until about 7:30-8:00, but it was Honey Chicken pictured below. Receipe isn't as clean as one would like, but it is oh so good. Leave out the sugar if you'd like to try this. It is a bit sweet.
I did also have two pieces of chocolate and one piece of kit kat right after I got home from work. I will need to work on getting this chocolate out of my system. Its amazing to me; 27 years of not eating chocolate and with a small introduction I am hooked two years later. I am working to wean myself from chocolate ASAP.
I do enjoy my mocha's though, so won't be giving those up too quickly.
Tim made dinner and it was absolutely amazing! The recipe doesn't have any veggies, but we added Pok Choy
Preheat oven to 325 degrees. Cut chicken breasts into bite-sized pieces and season with salt and pepper.
In separate bowls, place cornstarch and slightly beaten eggs. Dip chicken into cornstarch then coat in egg mixture. I have also found that you can put the chicken pieces in a gallon size bag and shake to coat.
Heat canola oil in a large skillet over medium-high heat and cook chicken until browned. Place the chicken in a 9 x 13 greased baking dish.
In a medium sized mixing bowl, combine honey, soy sauce, ketchup, brown sugar, rice wine vinegar, sesame oil and minced garlic. Pour over chicken and bake for 1 hour.
I stirred the chicken every 15 minutes so that it coated them in the sauce.
We didn't bake it either, just cooked the whole meal in the wok. Tasted amazing and didn't take as long to finish cooking. Perfect quick Monday night meal.
So, for the rest of this week. My meals look the same except for dinner. We have salmon and rice, chicken and cous cous and steak lined up. This weekend we're camping at Brooyar, so I will be one of those people who work hard during the week and forgets that the weekend are days too. But I'll be back to my meal plan next week and I'll get you some great recipes.
Ps, if you have any awesome recipes to post let me know! I'd like to try them!
I have had a massive baking weekend! While I didn't cook much on Thursday or Friday, I did do a lot of stuff in the kitchen.
Firstly, Nicole's birthday is today and I was dying to make this cupcake flower presentation for her. She is a massive lover of cupcakes so this was just a perfect thing to make for her. She is such a flowery girl too! So its my first time making cupcakes and it took some, as usual, time to get some things right. Such as filing the cup correctly so the cupcake doesn't overload........ However, the cupcake is amazingly soft and the top was the perfect amount of crunch (for the ones I overfilled)
My almost finished product....needs the pretty icing......
3/4 cup (170 grams) unsalted butter (1 1/2 sticks)
3/4 cup (177 ml) coffee
1/2 cup (41 grams) unsweetened cocoa powder
1 1/2 cups (210 grams) all purpose flour
1 1/2 cups (300 grams) sugar
1 1/2 teaspoons baking soda
1/2 teaspoon kosher salt
2 large eggs
1/2 cup (125 grams) sour cream (I used greek yogurt instead)
1 teaspoon vanilla extract
Sour Cream (Greek Yogurt) Chocolate Frosting
1/4 cup (57 grams) unsalted butter (1/2 stick)
1 ounce (28 grams) unsweetened chocolate, chopped
3 tablespoons unsweetened cocoa powder
1 teaspoon vanilla extract
1 cup (115 grams) powdered sugar
1/4 to 1/3 cup (63 grams to 83 grams) sour cream (I used greek yogurt)
Method
Heat Oven and Prepare Pan
Heat oven to 350 degrees F (177 degrees C). Place paper baking cups in each of 18 regular-size muffin cups.
Prepare Cupcake Batter
Melt butter in a medium saucepan over medium heat then add coffee and warm through. Remove from heat then whisk in cocoa powder until completely smooth. Cool 1 minute.
Combine flour, sugar, baking soda and salt in a large mixing bowl. Whisk or stir 10 to 20 times — it is important that everything is combined.
In a small bowl, whisk together eggs, sour cream and the vanilla extract until well blended.
Pour cocoa and coffee mixture into the flour mixture then use a spatula or large spoon to gently stir until combined. You do not need to beat, just stir until incorporated. Now, add the egg and sour cream mixture and continue to stir until incorporated.
Bake Cupcakes
Fill prepared muffin cups two-thirds full then bake 16 to 20 minutes until a tooth pick can be inserted and comes out clean. Cool in pan 5 minutes then transfer to a cooling rack and cool completely.
Prepare Sour Cream Chocolate Frosting
Melt butter and chocolate in a small saucepan over low heat, stirring constantly until smooth. Transfer butter and chocolate to a medium bowl then whisk in the cocoa powder and vanilla extract.
Whisk in powdered sugar then add 1/4 cup of the sour cream and whisk until blended. Frosting should be loose, but spreadable. Add more sour cream as necessary. Refrigerate 30 minutes. (This frosting thickens slightly after refrigeration).
Frost Cupcakes
Check the consistency of the frosting — if it is a little too loose, refrigerate it for another 30 to 45 minutes. It thickens slightly when cold.
To frost cupcakes, spoon or spread a generous tablespoon on top of each cooled cupcake.
The next thing I baked this weekend was an apple crisp cheese cake. The actual recipe didn't have all the necessary steps, so it didn't turn out like the picture......
Where it tells you to sprinkle evenly with Streusel topping, the steps don't actual include any sort of streusel topping. My end product is as follows:
The crust of the glass one was a little burnt, haven't tried the other one yet...
Saturday night I had organized a sleepover for the girls. We didn't bake, but instead has a fantastic night of drinking, eating and talking.........
For the sleepover, I made chocolate covered strawberries. (I was to make the cheese cake for it as well, but had a migraine....so made that Sunday Night). This idea I took from pintrest also; however, they didn't turn out as I had planned and so I've left the best presentable picture for the blog post....
So good!
My mom would be so proud: I remembered to use a double boiler as not to burn the chocolate!
I am a huge fan of this recipe. Everyone loves chicken tenders and this is a clean and healthy way to have them. I might add that I also included a 1/2 cup of coconut. That was the cherry on the top! Perfect! I made this with a mashed potato which wasn't too bad, but flavorless. I wouldn't recommend it.
1 pound chicken tenders or chicken breast cut into strips
Preparation
Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet. Place baking sheet with rack in the oven while it preheats.
Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Carefully remove the baking sheet from the oven and coat with cooking spray; place the tenders on the prepared rack and lightly coat tenders with cooking spray, turn and spray the other side.
Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Nutrition
Per serving (serves 4) :
Calories 174
Fat 4 g
Carbohydrates 4 g
Protein 27 g
CC and I have been very goodish at keeping each other accountable for healthy food choices and healthy workout choices. Our Wednesday night ab nights have been going well with only a small problem of her hurt shoulder (NOT from our working out....but from climbing and she has been very good about getting it fixed as she should). Our food has something of constant talk lately. Which is good because, we both love food. She does things in her own adaptation and I would like to have this be a perfect example.
This Cucumber Salad is actually a favorite of my dads. I remember my mom always saying she didn't like it, but would make it for him. I always loved it; however, as an adult, eating raw onion is a bit more difficult for me.
The original recipe is as follows:
Ingredients
2 medium cucumbers
1 large onion, sliced
1 cup lowfat plain Greek yogurt
1/4 cup white vinegar
1 teaspoon fresh dill
Salt and pepper, to taste
Instructions
Using a fork, scrape down the sides of each cucumber to make grooves. Slice into thin rounds.
Mix cucumber slices and onion slices together in a large bowl. Set aside.
In a smaller bowl, whisk together yogurt, vinegar, dill, salt and pepper. Pour over cucumbers and onions. Toss to coat.
Refrigerate for 10-15 minutes to allow flavors to meld. Serve cold.
We both changed it up a bit. First, CC used tomato instead of onion...a very interesting and more delectable choice to pair the cucumbers with. Next, neither of us had/could find dill; therefore, CC used mint. WHICH I would like to add, sounds simply yummy! Her main meal was salmon with some avocado on top. This is an excellent example of clean eating and I had to brag for her.
CC would like you to know that this isn't the best presentation and had she known this would be used in the blog, she would have prepared it better.
My changes were not as complex. I followed the recipe to the T except for the dill. We had parsley and oregano of which weren't too bad. Wishing I had foresight with the mint. It would have been lovely.
I paired our meal with Chicken Kabobs which was also modified a bit.
In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
Preheat the grill for high heat.
Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.
