Making The Complicated Simple

Posts tagged ‘Clean Eating’

Guilt Free Spaghetti & Black Pepper Chicken

Spaghetti squash, part of the winter squash family, is an oval fruit with yellowish skin, on the inside the stranded flesh looks like spaghetti. This fruit is

  • low in cholesterol
  • low in fat
  • excellent source of dietary fiber
  • vitamins B6 and C

Spaghetti squash is healthy and its versatility makes it a great substitute for regular pasta.  Comparing spaghetti squash with whole wheat pasta you can save a few calories and carbs eating spaghetti squash.

  • 1 cup of cooked spaghetti squash has: 41 calories, 0g of fat, and 10 g of carbohydrates,.
  • 1 cup of cooked whole wheat pasta has: 174 calories, 0.8 g of fat, and 37.2 g of carbohydrates.

Today SimpleChef brings you  “Spaghetti Squash with Black Pepper Baked Chicken”.

  • 1 medium spaghetti squash
  • Trader Joe’s Black Pepper Sauce
  • 4 skinless, boneless chicken breast
  • 1 (1-gallon) ziplock bag
  • Mrs. Dash original seasoning
  • Olive oil cooking spray

Step 1:  Preheat oven at 375 degrees. Place the chicken breast inside the ziplock bags with 2 tbsp of Trader Joe’s black pepper sauce (you can add more to make it hot and spicy to taste). Set aside in the refrigerator for 30 minutes.

Meat Preparation Tip: When I come from the grocery store, I don’t put my meat in the freezer in its original packaging.  I season it and put it in a ziplock freezer bag, then I put it in the freezer.  The longer it stays in the marinade the better it taste.

Step 2: Cut the spaghetti squash in half. Remove the seeds and spray each side with olive oil cooking spray. Sprinkle a dash of Mrs. dash and cook face down on aluminum and set aside to bake

Step 3: Place chicken on bottom oven rack over aluminum foil (I use those a lot because I do not like cleaning dishes 🙂   ) Place squash on top oven  rack facing down on aluminum foil.  Let everything bake for 45 minutes.

Use a fork to scrape the spaghetti squash and get rid of the skin

Et  Voila le poulet!


Day 0: “A Healthier Me Challenge: Preparation”

Congratulations! You’ve completed the first step in being committed and dedicated to simply leaving a healthy lifestyle.

I start with Day 0 because we don’t want you to dive into anything without preparation and planning. Remember

  1. Get your friends and family to join in.  I don’t care which plan you choose to do, as long as it is a clean diet, let’s get started.
  2. Follow me on Twitter and “like” my Facebook Page for updates and tweets.  I will be tweeting about my day, I invite you to do the same and use #HealthMC on all your tweets to see what other participants are sharing about their progress.

Day 0: Preparation

  1. Know WHY you want to do this before you start adventuring in the HOW. You reason to get healthy has to be a very strong one.  A reason that is stronger than any “BUT’ you can and will come up with.  For instance your why maybe “to get into my wedding dress”.  That’s is not a strong enough WHY because what happens after the wedding?  Remember this is a lifestyle that you are building so make yourself worth it and figure out a WHY that will keep you from eating junk food.”I want to get healthier because I want to stop the history of obesity and mindless eating in my family tree.  I want to feel in control by leading myself into being a role model for my son and others around me.  I want to inspire my clients to not give up because I’ve been there.”
  2. What do you want to accomplish by April 30th, 2011?
  3. Who do you have to become to make this happen?

What eating habit, physical activity and mind change are you going to do?

A few weeks ago, I was feeling sluggish and hit a plateau.  I was introduced to Isagenix products and decided to try the 9-day Cleansing System to get into new gears as I prepare for my next show. I followed the system to the “T” and lost a total of 8lbs. The greatest side effects I experienced were

  • sleeping bette
  • no longer feeling bloated
  • I broke my plateau and had lots of energy.

I chose Isagenix because it aligns with my healthy lifestyle as an athlete and my family can enjoy the same healthy benefits. Isagenix even has a Kosher line and their protein quality is extraordinary. If you car breaks down you have no hesitation in spending $500 to make it run smoothly, so why would you want to put junk in your body or some products that you have no idea what the ingredients are or what the side effects will be.

You do not have to start this journey with Isagenix, I will provide you the tips I live by on my blog either way because this is not about  PUSHING PRODUCTS, this is about changing the way we take care of the greatest asset we have “OUR BODY”.

I recommend you get a journal  to track your measurements, your eating habits, and to watch yourself change gradually. It can be extremely motivating.  Your first assignment is to answer the questions 1-4 in your journal.  Type it also, print it and put it on your fridge, vision board or somewhere you can see it everyday.

Recipe of the Day:

Visit my guest blog at Designer Wife hosted by my amazing friend and designer, Lindsay, to try a clean recipe of Dark Chocolate Chicken Tortilla.

Make sure you check the Ultimate Blog Party for lots of cool free prizes and a chance to win $100 gift certificate I am offering to one (1) lucky winner to try Isagenix.   Let’s get healthy and spread the love…

Ultimate Blog Party 2011

SimpleChef: Jalapeno Salmon Croquettes with Broccoli Raisin Quinoa

Last week I experimented with Swai and absolutely loved it. It’s cheap and because fish fillet is very low in calories and fat, I get to eat more per serving.

I usually buy fresh salmon but today I bring you a recession  salmon recipe. I am using boneless no salt added salmon that I bought from Trader Joe’s. So here is what you will need:

  1. 1 small sweet potato diced and a small shallot chopped mixed together in a small sauce pan with 1/4 cup of water
  2. 2 (6 oz) cans of boneless, no salt added salmon
  3. 1 whole egg
  4. 1 tbsp jalapeno chopped (optional )
  5. 1 tbsp dijon mustard
  6. 1/2 cup organic medium grind Bob’s Red Mill yellow cornmeal
  7. 1/8 tsp sea salt
  8. A dash of Mrs. dash
  9. 1/4 tsp black pepper
  10. oxo good grip dough blender . If you don’t have one, you can use a fork and your hands to mix the salmon with everything.

For the Broccoli Raisin Quinoa you will need

  1. 1/2 tsp dried dill
  2. 1 tsp extra virgin olive oil
  3. 1/2 small onion chopped
  4. 1/4 cup organic raisins
  5. 2 scallions sliced
  6. 2 cups of broccoli finely chopped
  7. 1 cup quinoa well rinsed
  8. salt and pepper to taste

Step 1: Preheat Oven at 400 degrees and steam the sweet potato and the shallot until the potato is very soft and the liquid completely absorbed.

Step2: Add the salmon drained, egg, dill, dijon mustard, jalapeno (this is optional if you don’t want anything too hot) and the potato mixture in a bowl and use the dough blender to mix everything together.

Step 3: In a separate bowl, combine cornmeal, salt and pepper together. Use a 1/4 cup to take the salmon mixture or an ice scream scoop.  The mixture should yield 12 salmon croquettes.   Roll the salmon balls in the cornmeal mixture to coat it.  Take a nice piece of aluminum foil, spray some cooking spray over it and place the croquettes to bake for 20 minutes.

Step 4: Heat the 1 tsp of oil and add the chopped onion with some salt and pepper.  Cook while stirring occasionally for 3 minutes. Add the quinoa with 1 and 1/2 cup of water and bring to a boil, then simmer for 10 minutes.  Add the broccoli and raisins and continue to cook for another 10 minutes. Remove from heat and fold in the scallions.

3 Croquettes is 1 serving of about 250 calories.  Arrange everything in a plate and voila!

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Simple Chef: Lemon Paprika Shrimp

Hello There,

This week I have for you a simple lemon paprika shrimp paired with whole wheat couscous with some steamed zucchini.

  • Put 1 lb of shrimp in a ziplock bag and season it to taste with salt, pepper, a bit of Mrs. Dash, 1 tsp of paprika, 1 tbsp of extra virgin olive oil and squeeze half of a lemon juice over it.. Let it sit for 15 minutes in the fridge.  Warm-up a skillet and spread the shrimp evenly and cook each side for 3 minutes.
  • Prepare the couscous by boiling 1 cup of water first.  Take the boiled water put it in a container with a lid and add 1 cup of whole wheat couscous and cover for 5 minutes.  Spread with a fork when done.
  • Boil 1/4 of water and add the zucchini cut in small half-moon shape.  Steam the zucchini for 3 minutes.

And Voila! Clean, Yummy and easy to prepare.  Enjoy and spread the love….

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