Monday, December 31, 2012

Chicken with Clementine and Cranberry Sauce


Clementines are in season right now (YAY!) and help to pull together this easy, citrusy dinner.   I found a similar recipe ages ago and have made changes along the way to get it to something I love and look forward to making!  

TIP, if you don't have a whole chicken, or would prefer to use chicken breasts, you can cook them as usual and follow step 4 to serve with sauce.  Then it is even easier, enjoy!

Ingredients
1 (4-pound) chicken or chicken breasts/thighs
1/2 teaspoon salt (have you tried low sodium salt yet?)
1/4 teaspoon black pepper

  • 1 clementine, quartered
  • 1/2 cup orange juice (about 2 oranges for fresh)
    1/2 cup fresh cranberries
    2 tablespoons sugar or splenda equivalent
    1/2 cup fat-free, less-sodium chicken broth
    1 1/2 teaspoons cornstarch
    2 tablespoons Madeira wine, chicken broth or water
    2 cups clementine sections (about 6 clementines)

    Preparation
    1. Preheat oven to 450°.
    2. Remove and discard giblets and neck from the chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub salt and pepper under loosened skin, and sprinkle in body cavity.  If using breasts/thighs, sprinkle with salt and pepper.
    3. Place clementine quarters in cavity. Place chicken, breast side down, on a broiler pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 450° for 25 minutes. Reduce oven temperature to 350°. Turn chicken, breast side up; bake at 350° for 1 hour or until thermometer registers 180°. Cover chicken loosely with foil; let stand 10 minutes. Discard skin.
    4. Place the orange juice, cranberries, and sugar or splenda in a medium sauce-pan. Cook at medium-high for 5 minutes or until the cranberries pop; add the 1/2 cup chicken broth. Combine the cornstarch and wine or chicken broth/water in a small dish, and stir into the cranberry mixture. Bring to a boil, and cook for 1 minute, stirring constantly. Remove from heat, and stir in the clementine sections.
    5. Serve sauce over chicken, enjoy!
    Pic from whatscooking.us 

    Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

    Thursday, December 27, 2012

    Awesome Appetizer - Tomato and Olive Crostini

     
    Here is an awesome appetizer you can try if you are throwing a New Years Eve Party, or asked to bring something to one!  This recipe makes enough for about 8 little ones, you can alter it for as many as you need or want to make pretty easily.  I usually taste test along the way to get a balance I'm in the mood for.  It is a great recipe as is every time though, enjoy!

    Ingredients

    • 1/2 cup chopped plum tomato 
    • 1 tablespoon chopped fresh basil
    • 1 tablespoon chopped pitted green or black olives
    • 1 teaspoon capers
    • 1/2 teaspoon balsamic vinegar
    • 1/2 teaspoon olive oil 
    • 1/8 teaspoon sea salt
    • Dash of freshly ground black pepper
    • 1 garlic clove, minced
    • 1/4 inch slices from a French bread baguette (8 for this recipe amount) 
    • Cooking spray 
    • 1 garlic clove, halved
    1. Directions
    2. 1. Preheat oven to 375º.
    3. 2. Combine first 9 ingredients.
    4. 3. Lightly coat both sides of bread slices with cooking spray; arrange bread slices in a single layer on a baking sheet. Bake at 375º for 4 minutes on each side or until lightly toasted.
    5. 4. Rub 1 side of bread slices with halved garlic; top evenly with tomato mixture


    Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

    Thursday, December 6, 2012

    In Season - Grapefruit



    Think the "grapefruit diet" belongs to weight loss folklore? Actually, not quite.  Interestingly, Researchers at the Scripps Clinic found that those who ate half a grapefruit with each meal for 12 weeks lost an average of 3.6 pounds, while those who drank grapefruit juice three times a day lost 3.3 pounds. Many subjects lost more than 10 pounds in the study. Grapefruit's low calorie count (60 calories per 1/2 grapefruit) combined with its high fiber and water content may explain these weight loss benefits.  Grapefruit is also commonly thought to combat sweet cravings.

    While all grapefruit are high in vitamin C, the pink and red varieties are also an excellent source of vitamin A and give you a significant amount of lycopene which is a potent antioxidant.  Lycopene that may reduce the risk of heart disease and prostate cancer. One study, out of the University of Manchester, showed eating lycopene-rich fruit resulted in 33% more protection against sunburn, who knew? Grapefruits are also loaded with other anti-cancer phytochemicals, such as limonoids which research shows may reduce the risk of cancer by stimulating the body's natural detoxification enzymes. 

    It is important to keep in mind that a phytochemical found in grapefruit, naringenin, can affect how some medications are absorbed in the intestine - and may actually raise or lower drug levels in blood. Consult your physician if you are taking prescribed medications and frequently consume grapefruit or grapefruit juice.


    Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

    Wednesday, December 5, 2012

    Exercise Tips from Celebrity Trainer Jackie Warner



    Celebrity Trainer Jackie Warner has some great exercise tips.  Here are a few of my favorite from her!
    • Long, boring workouts aren't the best way to lose weight. "How long you work out isn't as important as how strong you work out," Warner says. You can get great results from a short (10- to 20-minute) high-intensity workout, making it easy to fit exercise into your busy schedule.
    • Burning muscles mean you're working and you're going to have more tone, Warner says. If you're concerned about bulking up, go with lighter weights and higher repetitions, but make sure your muscles are on fire for the last five to 10 reps.
    • Changing your workout music is just one of many simple ways to stay motivated, Warner says. Plus, studies show that listening to music during your workout can help you work harder and fight fatigue.
    • Don't make weight loss your only goal. "My most successful clients are the ones that set specific fitness goals," Warner says. Find a race that you want to run, work toward doing 5 consecutive push-ups, or simply increase your speed on the treadmill by a certain amount each week.

      Music makes that workout better!  I love this picture :)  Image from here

    Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

    Tuesday, December 4, 2012

    Quick Healthy Holiday Tip


    Try to take the focus off food around the holiday season.  Create new traditions with your family and friends that do not center around meals or treats.  Here are a couple ideas, share your favorite non-food holiday traditions in the comments!
    • Turn candy and cookie making time into making non-edible projects, like wreaths, gingerbread houses (pick candy you aren't tempted by!), or other fun holiday decorations (think pinterest here!)
    • Plan group activities with family and friends that don't center around treats or a meal.  Try ice skating, sledding, serving a holiday meal to the community, looking at Christmas lights, games, or caroling!
    • Other activities could include building a snowman, watching a Christmas movie, volunteering a food bank, or decorating the tree!  Be creative, and make this holiday season one to remember :)
    My sister and I with our cute Gingerbread house!



    Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

    Monday, December 3, 2012

    Oatmeal Cookies with Caramel and Apple



    Stress of the holidays leave you craving something sweet?  These sweet treats will leave you satisfied, and at only 80 calories a piece, they are perfect!  Recipe from Cooking Light, March 2010.



    Ingredients
    • 1 1/2 cups all purpose flour (you can try whole wheat flour, it makes the cookie a little bit dryer)
    • 1 1/2 cups old fashioned rolled oats
    • 1 tsp baking powder
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 3/4 cup sugar (try splenda for less calories, or half splenda, half sugar)
    • 3/4 cup brown sugar
    • 6 Tbsp unsalted butter, softened (I like blue bonnet lowfat butter)
    • 2 tsp vanilla extract
    • 1 large egg
    • 3/4 cup finely chopped apple pieces (or you can use dried apple)
    • 3/4 cup caramel bits (can use caramel candies chopped up)
    Directions
    1. Preheat oven to 350 F.
    2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a bowl; stir well.
    3. Place sugars and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add vanilla and egg; beat well. Gradually add flour mixture; beat at low speed until just combined. Fold in apple and caramel bits.
    4. Drop dough by 2 teaspoonfuls 2 inches apart onto baking sheets lined with parchment paper. Flatten balls slightly with hand. Bake at 350° for 9 minutes (check at 7 min for doneness). Cool on pans 3 minutes. Remove cookies from pans; cool completely on wire racks.


    Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna