Cooked Vegetable Salad

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What is it about eating a salad that is warm that makes it feel like a big hearty meal?  This salad has TONS of nutrition being filled with healthy veggies like broccoli and cauliflower.  I made it for dinner the other night, and it was perfect – really filling, but doesn’t leave you feeling heavy.

There are four vegetables that make up this salad (broccoli, cauliflower, spinach, and peas), and they are powerhouses!  Below are some pins explaining the benefits of these gems!

BROCCOLI

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CAULIFLOWER

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PEAS

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SPINACH

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See why this salad is SO good for you!  The best part is that it tastes AMAZING too!  Let’s get to the recipe!

COOKED VEGETABLE SALAD

Ingredients – makes 1 serving

  • 1 cup broccoli, chopped into small florets
  • 1 cup cauliflower, chopped into small florets
  • 1/2 cup peas
  • 2 cups spinach
  • 1 chicken breast
  • garlic powder
  • sea salt
  • olive oil
  • lemon juice

Directions

1.) Preheat the oven to 400 degrees.

2.) Place chicken breast in an oven safe dish.  Drizzle with a bit of olive oil, and sprinkle with garlic powder and sea salt.  Flip and repeat.  Place the chicken in the oven and bake for 40-50 minutes till cooked completely through.

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3.) While the chicken is baking, prepare all your vegetables.  Cook the peas according to the package directions.  Set aside.  Drizzle olive oil into a large skillet or frying pan, and place on medium heat.  Add the broccoli and cauliflower and cook, stirring often, for 7 minutes.  Sprinkle with garlic powder and sea salt.

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4.) After 7 minutes, add the peas and 1-2 Tbsp. of lemon juice, and cook for an additional 3 minutes, continuing to stir often.

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5.) Add the spinach and cook till completely wilted (about 1 minute).

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6.) Transfer the vegetables to plate.

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7.) When the chicken is done, chop into small pieces, and top the salad with the chicken.  Serve warm.

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YUM!  Super healthy, delicious, and filling!  Enjoy! 🙂

 

PINNING JUNKIE RECIPE BOOK

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Hey Friends!!!

I am SO excited to announce that my Pinning Junkie Recipe Book is FINALLY done!!!  It’s an eBook, and has truly healthy clean eating recipes for food that you normally wouldn’t consider healthy – burgers, fries, ice cream, lasagna, chili, even pizza and many more! There are 73 clean eating recipes for only $14.99!!!

If you enjoy the recipes that I post on my blog, you will LOVE these recipes!  They are easy to make, EXTREMELY healthy, and beyond delicious!  You can purchase it at the following link (or just click on the picture above)!

http://www.lulu.com/shop/laura-pennington/pinning-junkie-recipe-book-clean-eating-at-its-yummiest/ebook/product-22066685.html

Get your copy today! Enjoy! 🙂

HEALTHY AND CREAMY WHITE CHICKEN CHILI

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Fall is in full swing here in Louisville, which means CHILI!!!  Yummers!  I absolutely love a good chili on a cool autumn evening.  It’s so warming and filling!  Tonight, I decided to make a white chicken chili that my husband deemed as “his favorite meal ever!!!”  🙂  On Pinterest, I saw the following pin for a creamy white chicken chili.

white chicken chili recipe

I changed up a few of the ingredients to make it a tad healthier, and the spices to make it more to my liking (I prefer a milder chili).  Instead of the sour cream and whip cream, to make it creamy, I used thick canned coconut milk (the part off the top) and some arrowroot powder to thicken the chili up a bit, and I used ground coriander in place of the oregano, and I nixed the cayenne pepper all together.  It still turned out nice and creamy and extremely satisfying.  With a few other minor changes, I made the recipe my own and am very pleased with the result!

HEALTHY AND CREAMY WHITE CHICKEN CHILI

Ingredients:

  • 1.5 lbs. boneless skinless chicken breast
  • 1 Tb. olive oil
  • 1 red onion, chopped
  • 2 bell peppers, 1 green and 1 red, chopped
  • 3/4 tsp. garlic powder
  • 1 1/2 tsp. salt
  • 1 Tb. ground cumin
  • 1 tsp. ground coriander
  • 4 cups chicken broth (you can make this when you boil the chicken)
  • 2 – 4 oz. cans green chiles (make sure the can is bpa free)
  • 2 cans of cannelloni beans (make sure the can is bpa free)
  • 3 Tb. thick canned coconut milk (unsweetened) – use the thick cream at the top of a newly opened can
  • 3 Tb. arrowroot powder

*Note:  Make sure anything canned has BPA free lining

Optionals toppings:

  • green onions
  • cilantro
  • plain greek yogurt
  • your favorite cheese
  • tortilla chips

Directions:

1.) Fill a large pot of water with water.  Bring to a boil, then add chicken.  Boil for 40-45 minutes.  Chop your vegetables while the chicken is cooking. Remove the chicken, and set aside the water you cooked the chicken in.  When the chicken has cooled some, use your hands to break the chicken into bite size pieces.  When you add the chicken to the recipe later, it will shred further as you mix everything together.

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2.)  In a large pot, heat the olive oil over medium heat.  Add the onions and bell peppers.  Cook for 5 minutes.

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3.) Add the spices (garlic powder, salt, cumin, coriander) and the chicken.  Mix well and cook for another 5-7 minutes.

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4.) While the chicken and veggies are cooking, drain and rinse the beans and the green chiles.

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5.) Add 4 cups of the water you cooked the chicken in, along with the beans, chiles, coconut milk, and arrowroot powder to the chicken and veggies.  Bring to a boil, then reduce heat and simmer for 20 minutes.

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6.) When done, let cool a bit to a comfortable eating temperature.  Top with any of the optional ingredients listed above (I used cilantro and chopped green onions) and serve.

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You will LOVE this chili!  Enjoy! 🙂

AVOCADO OLIVE OMELET

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Those of you that have read some of my earlier posts know how big a fan I am of EGGS not only because they are so yummy, but also because of their many health benefits which you can read about in my post on Quiche Stuffed Peppers.  A while back, I was sitting in class daydreaming about my love affair with eggs and I was also thinking of another favorite of mine – Avocados (Yes, I know I should’ve been paying attention, but my appetite thought otherwise at the time).

Avocados are an extremely healthy food.  They are great sources of fiber, pantothenic acid, vitamin K, folate, potassium, and vitamins B6, C, and E.  They also contain phytosterols, carotenoid and other antioxidants, omega-3 fatty acids, and polyhydroxinated fatty alcohols along with many many other nutrients.  All off these “good for you” morsels of nutrition provide the following advantages to our health:

  • Lower cholesterol levels – Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels.
  • Strongly Anti-inflammatory – If there is one thing the avocado is known for, it’s this!  The antioxidants, phytosterols, and omega-3 fatty acids are all responsible for these awesome anti-inflammatory properties.
  • Reduces stroke risk – this is due to the avocados high content of folate.
  • Protects against cancer – especially prostrate cancer and breast cancer due to it’s content of oleic acid.
  • Fights free radicals – this is due to the fact that avocados contain glutathione (a powerful antioxidant that fights against free radicals in the body)
  • Increased nutrition absorption – Avocados help optimize the absorption of carotenoids.  Optimal absorption of these fat-soluble phytonutrients requires just the right amount and combination of dietary fats—and that is exactly the combination that is provided by avocado!
  • Helps maintain a healthy heart – The vitamin B6, folic acid, vitamin E, glutathione, and monounsaturated fats in avocados all contribute to heart health.

I could name quite a few more, but I think this list in itself is enough to convince you of how wonderful avocados are!

So, as I was thinking of my two loves (eggs and avocados), I started watching the clock because I really wanted to get out of class to look up a good recipe with these two ingredients.  Thankfully, I only had about 15 minutes left, so I toughed it out. 🙂  After class, I pulled out my happy lappy top and went straight onto Pinterest and did a search on eggs and avocados.  A lot of different recipes for omelets came up – so I decided that I knew what I would be having for breakfast the next day!  The pin that I first saw was this one:

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When I looked at the recipe, I saw all the cheese and bacon and knew that I would have to make some adjustments as I don’t do bacon and the only cheese that I have is goat cheese or goat cheese mozzarella on occasion, so I was inspired by this pin, but decided to come up with something a bit simpler.  That evening, I looked to see what ingredients I had available and got a little creative.  The result is YUMMERS, and it’s all clean eating ingredients, so you can feel good about putting it in your body!

AVOCADO OLIVE OMELET

Ingredients: (makes one serving)

  • Eggs (1 whole egg and 2 egg whites)
  • pinch of garlic powder
  • about 1/4 cup red onion, chopped
  • 1 tsp. extra virgin organic unrefined coconut oil
  • 1/4 of an avocado cut in slices
  • 4-5 black olives (packed in water, not vinegar, and in a bpa free can), sliced in half

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Directions:

1.) In a bowl, whisk eggs, sea salt, and garlic powder together.

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2.) Heat coconut oil in a frying pan. Add onions and cook till transparent.

3.) Add egg mixture to frying pan and mix with onions. Cook for about 3 minutes on one side, flip and cook on the other side till done (about another 3-4 minutes).

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4.) Transfer omelet to a plate, add avocado and olives to one half of the omelet, fold over and serve.

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Easy Peasy and YUM-O!  Enjoy! 🙂

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