Archive for January, 2012
I was craving pasta and cheese, one of the perfect but not so healthy combinations. As I was looking for healthier alternatives I found this recipe online and decided to give it a try. This fettuccine alfredo is a lighter version of the classic recipe; it uses light cream cheese, low-fat milk and a small amount of butter. A typical fettuccine dish can provide as much as 600-1200 calories per serving, so when I saw that this only provided 400-500 calories per serving I was thrilled.
Chicken Fettuccine Alfredo
(Servings 4 – serving size 1 cup)
1 Ib. boneless, skinless chicken breast, cut into ¾ inch cubes
2 tablespoons olive oil
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper
Heat olive oil in large heavy skillet over medium heat. Add chicken and garlic, sauté until chicken is lightly browned.
Melt butter in a medium saucepan over medium heat. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, stirring with a whisk until cheeses melt. Toss sauce with hot pasta and chicken. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.
(Adapted from MyRecipes, originally from Cooking Light 2007)
Nutritional Information (without chicken added)
Amount per serving
Calories from fat: 30%
Saturated fat: 8g
Monounsaturated fat: 3.4g
Polyunsaturated fat: 1.1g
Cooking Light JANUARY 2007
Well it is finally snowing outside, for a while if was not feeling like a winter wonderland that we are used to. It should be a relaxing weekend since I do not have any big plans, I might even open up a book to read which I have not done in a long time. Snow, a fire, and a good book sounds like the perfect weekend to me.
Some studying is in order since I plan on taking the test for Certified Nutrition Support Clinician (CNSC) in the spring. The CNSC examination measures an individual’s knowledge of safe and effective multidisciplinary practice in nutrition support (tube feedings and parenteral nutrition).
I do not make typical New Years resolutions, however I think that it is important to implement obtainable goals each year in order to stay motivated and make forward progress:
My goals for 2012:
- Take CNSC exam in the spring.
- Blog three times per week for increased consistency, and implement more nutrition related information.
- Continue with current gym schedule (3 times per week).
- Participate in at least one run per year (5K-10K)
Turkey and Biscuit Pot Pie
For the filling:
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless turkey breasts, cut into 1/2-inch chunks (I used Jenny-O precooked from Meijer).
4 teaspoons olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1/2 pound green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced
1 1/2 cups lowfat milk
1/4 cup all-purpose flour
1 cup low-sodium chicken broth
1 cup peas, thawed if frozen
1 1/2 tablespoons fresh thyme leaves
For the biscuit crust:
1/2 cup whole-wheat flour
1/4 cup all-purpose flour
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons canola oil
1/2 cup lowfat buttermilk
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray.
In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and pepper and cook for 2 minute more.
Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Add precook turkey, peas and thyme and stir to combine. Season with salt and pepper to taste. Spoon the mixture into the baking dish or individual dishes.
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.
Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the turkey mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.
It is time to shop till you drop. Holiday shopping prior to Christmas always is very stressful, too many people and hunting for hard to find gifts. This year I did a lot of my shopping online, and local stores. This made my shopping experience much more enjoyable. My mom, sister and I took a week day off to shop and eat in Plymouth, MI which is the next town north of where I live. Plymouth is a very cozy and family oriented area with many quaint shops, restaurants, galleries, and historical landmarks.
We started with lunch at Comparis On The Park, which is a small family owned italian restaurant. They have a wonderful lunch menu to pick from with not only italian choices (pasta, pizza, and calzones), but other options like burgers, sandwiches, soup and salad. I ordered off of the lunch special menu and picked the goat cheese ravioli. It was truly melt in your mouth. I also tried a small amount of the dishes the my mom and sister had; all of the food was delicious. Comparis leaves you wanting to come back for more.
After our stomachs were nice and full we started our shopping adventure. The home stores were full of Christmas decorations and unique gift options for family and friends. We found a second-hand store that sold vintage fur coat, clothing and antique items. This was one of my favorite stores due to the variety of items. It was also just plain fun to play dress up! I could have spent hours in this store but we had to move on.
We also went into a doggie bakery, and a knitting store. After many more stores later we stumbled upon Cupcake Station to re-fuel with something sweet. With a wide variety to choose from it was a tough decision, so I decided to go with a classic: carrot cake. I am really glad that I did, it was one on the best cupcakes that I have ever had. I bought three more in different flavors for the husband, they were devoured in a couple of days.
Plymouth is the perfect place to shop with family and friends, and eat some great food too. Happy shopping everyone!