One Hot (cool) Dish!

I'm about two weeks in with the low glycemic plan (which is FANTASTIC, but more on that in another post).  Feeling pretty saucy with my results and getting used to making different food choices when DUH DUH DUUUUUH..... I get an invite to a cookout.  

Knowing the menu will consist of white burger buns, chips, pasta salads and all sorts of stuff I'm trying to lay off of, I went in search of a low GI side dish recipe, and found this gem. 

Black Bean and Avocado Salad

2 avocados (not quite fully ripe - easier to work with)

2 Tbsp lime juice

1 can corn (drained)

1 can black beans (rinsed and drained)

1 red bell pepper (chopped)

4-6 scallions (chopped)

2 Tbsp parsley

3 tsp minced garlic

1 tsp red wine vinegar

2 Tbsp olive oil

2 tsp salt

1 tsp black pepper

Pit, peel and dice up the avocados, and put them in a bowl. Sprinkle with lime juice, stir gently to coat, and set aside.

In large bowl, combine corn, beans, bell pepper, scallions, parsley and garlic.

In a small bowl, whisk together olive oil, vinegar, salt and pepper.  Pour dressing over veggie mixture.  Gently fold in avocados, cover and refrigerate 1-2 hours (just until chilled).  

Serving size:  1/2 cup

Glycemic Index: Low

Glycemic Load: 6

One Hot Dish!

Lunch time is always a struggle.  Always.  I'm not a big fan of the sandwich (unless it's something dripping with fat and calories from a fast-food place).  I do love salads, particularly in the summer, but I get bored with them after awhile.  Dinner leftovers are a great thought, but I prefer to keep my lunches a little lighter.  Here is a little something I like to keep on hand when I need to give the boot to lunch break monotony.

Fiesta Soup

1 can fat free refried beans
1 can chicken broth
1-2 large cans of Swanson or Tyson chicken breast
1 can black beans
1 can corn kernals
1 cup salsa (I prefer mild, but I'm kind of a wuss)
1 packet taco seasoning (I like low sodium for this recipe)

Toss it all in a big stockpot and cook over medium heat, stirring occasionally, until the refried beans have melted.  It's great topped with LF shredded cheese and sour cream, and served with baked tortilla chips.  You can even jazz it up with some diced tomatoes and scallions on top.

Once I make the pot, I dish it out into 6 small storage bowls and stick them in the freezer.  I will say this - it tends to reheat a little thick, so no harm in putting a little extra both in the recipe.  When I'm jonesing for NOT a salad, I grab a bowl and throw it in my lunch bag.  With all the fiber, it is crazy filling - one small bowl does the job.

Another Hot Dish!

The boy is a little, um, set in his ways when it comes to food.  We could alternate pizza, Taco Bell, meatloaf and chinese takeout week in and week out, and I wouldn't hear the slightest whimper of dissatisfaction.  Not that I don't love (and love hard) all those things.... but I also love not needing to take the arms off of my chair at work to be able to sit in it.  

This recipe took some convincing.  Like several months of convincing.  And my success in convincing the boy to let me make it was only solidified by my offer to spring for pizza if it turned out crappy.   My bank card was spared - it turned out absolutely delicious.  And it's made in a slow cooker.  Dinner that makes itself while I have a glass of wine?  WIN.

White Bean Chicken Chili

• 1 pkg boneless skinless chicken breast, raw & cubed into bite size pieces
• 1 small onion, diced
• 2-3 cloves minced garlic
• 2 cans chicken broth (I only add 1 to start)
• 1 small can chopped green chiles
• 1 can corn
• 2 cans Great Northern beans, drained and rinsed
• 1 tsp ground coriander
• 1 1/2 tsp ground cayenne
• 2 tsp ground cumin
• salt and pepper to taste

Throw it all in your slow cooker and stir to combine.  That's it.  Really.  Cook on low for 6 hrs or on high for 2-3 (or until the chicken is cooked through).  You can add more spices at the end if you want to kick it up, and you can also thin it out with more broth or thicken it up with a slurry (whisk in a couple spoons of flour into remaining broth, stir into chili and let simmer for another 10-15 mins). 

Garnish with sour cream, shredded cheese, diced tomatoes and scallions.  

You're welcome.

One hot dish!

When cooking for my darling boyfriend (aka: the boy), healthy must be hidden.  I do generally buy low fat ingredients, but get I tend to get a little flack for it from time to time.  This recipe is a favorite of both the boy (who wants full fat and high carb) and myself.  It is low calorie, low fat, low points but completely delicious.  Fantastic with roasted potatoes and asparagus.

Orange Crumb Chicken:

• 4 boneless skinless chicken breasts
• 1 large orange (zested and juiced)
• 2 Tbsp dijon mustard
• 2 cups whole wheat crackers (I like baked Wheat Thins)
• 1 shallot, finely diced
• pinch of salt
• pinch of pepper

In one bowl, combine the juice from your orange, dijon mustard and salt.  In another  bowl, combine shallot, orange zest, pepper and pulverized crackers (you can use a food processor, but I find a rolling pin and a gallon size zip top bag works just fine).

Brush your chicken breast with the orange juice mixture, then coat with the cracker crumbs, pressing firmly to get  them to adhere to the chicken.  Place on a baking sheet and bake at 350 for 30-40 mins (until chicken is cooked through).    ** Hint**  If placing the chicken straight on the baking dish, flip chicken halfway to prevent soggy crumbs.  I place a wire rack on my baking dish and put the chicken on that - it allows heat and air to circulate under the chicken, preventing the soggies.