Tomato Basil Dressing

I love to put salsa on a salad because it doesn't add many calories, but it adds a lot of flavor. This is like putting an italian salsa on salad.

2 cups basil

1 tsp canola oil

2 tsp balsamic vinegar

1 tsp crushed garlic

1/4 cup sun dried tomatoes

2 cups fresh chopped tomatoes

salt and pepper to taste

Put the basil in a food processor with the oil, vinegar, and garlic. Puree. Add the sun dried tomatoes and puree again. Add the chopped tomatoes and pulse until it is completely blended. Add salt and pepper to taste.

1/4 cup is only about 13 calories.

I made turkey burgers and added this dressing to them. It was yummy! For 1 lb ground turkey add about 1 cups dressing, 1 egg, chopped mushrooms (optional), and 3 tablespoons parmesan cheese. Form into 5 burgers (or it would make a good meatloaf). Cook in a pan sprayed with cooking spray.

Curry Pork and Chai Rice

3-4 servings

1 orange

1 lb boneless center cut loin pork chops

1 cup brown rice

cooking spray

curry powder

ground turmeric

ground coriander

garlic powder

cinnamon

garlic powder

salt

water

onions (optional)

2 chai tea bags

Rice:

Add 3 cups water and a little salt to the rice cooker (or follow the packaged directions for stove top rice). Add rice, orange rind, two chai tea bags and orange juice to the rice cooker and cook the rice.

Make a dry rub with the curry, coriander, garlic, cinnamon, and turmeric and sprinkle both sides of the pork with it. Coat pan with cooking spray and cook the pork (about 4 minutes on each side or until done). Juice the other half of the orange. Remove the pork and pour the juice into the pan and allow to cook down for about 1 minute while scraping the pan to loosen the brown bits. Drizzle the sauce on the pork. Cover the pork with foil and let rest before serving.

Serving size 3/4 cup brown rice and about 4 ounces of the pork.

About 600 calories per serving

Basil and Lemon Chicken Salad

I planted some basil plants and am loving trying to figure out different ways to use my fresh basil. This recipe is for only 2 servings. And there are 255 calories per serving. There are things that will change the calories slightly like what kind of mayo you use. I use Best Food Mayonnaise with canola oil. Also, I used the least amount of oil and mayo that I could use so it was a little bit drier than some people might like.

1/2 lb boneless, skinless, chicken breasts

(I like the frozen tenderloins because they are easier and I can have them on hand all the time)

1 cup basil leaves

1/8 cup walnuts (you could use pine nuts but they are much more expensive)

1 tsp olive or canola oil

zest from 1 lemon

juice from 1/2 lemon

3 tablespoons mayo

1 teaspoon minced garlic

salt to taste

boil the chicken in a saucepan high heat for about 15 minutes or until fully cooked. I always season the water by pouring in salt, pepper, garlic powder and a bay leaf but this is optional. When the chicken is finished cooking, remove from water and place on a dish to cool.

In a food processor (I think a blender should work) add the basil, garlic, lemon zest, salt, and walnuts and puree. I cut the chicken into small pieces and then added to the food processor to grind and mix. This will not work in a blender so if you are using a blender, just shred or chop the chicken into small pieces. Add mayo (as much as you like). I had it on the Orowheat sandwich thins that have only 100 calories per sandwich. The Sara Lee Delightful bread would be good too because it is only 45 calories per slice.

Balsamic Chicken, Tomato, and Basil Pasta

12 ounces chicken breast

(frozen breast tenderloins works well to make it quick and easy)

6-8 roma tomatoes

1 cup fresh basil

4 tablespoons olive oil

1/2 cup + 2 tablespoons balsamic vinegar

4 servings whole wheat pasta

2 bay leaves

1 tsp crushed garlic

1 tablespoon granulated garlic

2 tablespoons italian seasoning

salt

Boil the chicken in water (enough to cover the chicken with about an inch above) with the granulated garlic, italian seasoning, bay leaves, salt. Cook on medium high for about 15 minutes (or until fully cooked).

put the 1/2 cup balsamic vinegar in a small sauce pan on low to reduce to about 1/2 of the original amount.

Chop the Roma tomatoes. Chop the fresh basil and mix with the tomatoes in a a bowl. Mix the olive oil with the remaining 2 tablespoons of balsamic vinegar, the crushed garlic, and a bit of salt separately and add to the tomato basil mixture. Toss well and let sit until the ready to serve.

When the chicken is finished cooking remove from water and set aside to cool slightly. Add enough water to your chicken liquid to cook your pasta (if needed). Bring the chicken cooking liquid to a boil for a few minutes add more salt and cook your pasta in the water.

Drain the pasta. Drain the oil and vinegar mixture (from the tomato basil mixture) into the cooked pasta and mix (this will prevent the pasta from sticking together).

Chop the chicken into small pieces and pour the balsamic reduction over and toss.

When you are ready to serve, toss the chicken, pasta and the tomato basil mixture and serve. This dish can be served cold or hot. Top with additional basil.

This is 4 servings and is 466 calories per serving. To reduce the calories you can serve over a salad instead of pasta.

You can also add mozzarella or parmesan cheese to top and

Lemon Basil Chicken

My summer quest is to find some healthy recipes that I can be quickly prepared and that are low in calories. I need meals that I can make during the school year when I don't have a lot of time to get dinner on the table. Here is find #1. The original recipe was for scallops so I made it a chicken recipe and added a few of my own touches.

1 lb chicken breast (boneless skinless- fresh or frozen)

1 large lemon

3/4 cup white wine

1 tablespoon crushed garlic

1 tablespoon garlic powder

1 cup chicken broth

1 tablespoon Worcestershire sauce

1/4 teaspoon salt

1/4 teaspoon pepper

1 tablespoon wonder flour

1 cup fresh spinach

1 cup sliced mushrooms

handful of fresh basil leaves chopped

I used frozen chicken "tenders" (if you use fresh chicken slice into strips) and poach the chicken in the wine, chicken broth, garlic, worcestershire sauce, salt, pepper, juice from 1/2 of the lemon. Grate the lemon peel and add to the poaching mixture. If this is not enough liquid to cover the chicken, add a little more chicken broth. Poach the chicken for about 15 minutes over high heat or until fully cooked. Remove the chicken from the liquid and pour it into a saute pan. Add the mushrooms, spinach, garlic powder and the juice from the rest of the lemon to the liquid and cook over medium high heat until the mushrooms are tender and the spinach is fully cooked. Add the basil. Make a well in the middle of the pan and add the flour to the liquid slowly stirring constantly. Mix everything together and continue to cook over medium high heat for about 5 minutes stirring constantly. Pour the mixture over the cooked chicken and serve. Could be served over rice or pasta.

one serving of chicken is 4 oz and it is 256 calories.

Pineapple Soda

If you like pineapple juice you will like this recipe. I make it every time I buy a pineapple and it makes me feel like I am getting the most for my money.

When cutting the pineapple, cut off the leaves from the top (only the leaves) and discard. Then cut off the top, the bottom and all the skins. Cut the rest of the fruit from the core. Take all the "skins" and the core and put into a large stock pot (about 5 quarts). Add about 4 quarts of water. Add about 4-5 cups sugar (or to your own taste). Put on the stove over a high heat and let it boil stirring occasionally. Let it cook down until it is about 1/2 the liquid. Let cool and strain. Osmel likes to drink it straight, but that is a little bit too sweet for me. I mix it with club soda to make a refreshing pineapple soda. I store it overnight in the refrigerator with the majority of the pineapple pieces left in the pitcher and strain in the next day to give it a stronger pineapple flavor. When you discard the pineapple pieces, make sure to squeeze out the last bits of juice. Every drop counts :)

Best Chicken Sandwich

I was recently watching, The Best Thing I Ever Ate on the Food Network. The episode was best burgers which got me to thinking about the best burger I ever ate. Now technically, it really wasn't a burger, it was a chicken sandwich but it was REALLY GOOD!!

The sandwich is from Red Robin and was truly amazing. As I think about the ingredients, I realize that it is a taste profile that seems to attract me over and over again. Here is the description from the menu:

Chicken Caprese Sandwich

"An Italian gourmet treasure. Tender grilled chicken breast topped with fresh Mozzarella cheese, balsamic marinated tomatoes and crisp romaine lettuce. Served on rustic ciabatta bread with pesto aioli. " (Red Robin Menu)

There is another sandwich that I recently had at a little sandwich shop in Yorba Linda that is similar. The sandwich shop is called Stefano's Golden Baked Hams (South West corner of Yorba Linda Blvd and Imperial Highway). They have a Caprese Sandwich (but order it as a Panini), it has of course- Mozzarella Cheese, Basil, and Tomato they serve it with their balsamic vinegarette and it is amazing!