Making The Complicated Simple

Posts tagged ‘cooking’

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!

SimpleChef: Turkey Meatloaf with Baked Sweet Potato

I am doing a plate revolution in my house as of this week.  It all started when my husband, who is more than 6 feet tall told me “Web just because I am tall doesn’t mean that my plate should be loaded with food”.  I looked at him all puzzled and asked what he wanted me to do.  He told me that he was now “100% on board with clean eating but the big plates had to go, gone, kaput!”

This was never an issue for me because I mostly eat on the go in small containers.  My husband on the contrary eats at home. So here we are sometimes, him with a big plate and me with a container from my cooler.  He also told me flat out “Whatever you are doing, that’s what I want to do.  I don’t see you eating in a big plate”.

Starting today I am bringing you SimpleChef in smaller plates.  Besides portion size as we know it has gone out of control in the United States.  What use to be a large size drink years ago is now a small.  So I bring you 2 tips this week

  1. use smaller plates because what you see is what you eat. If you don’t have it in front of you, you will not eat it.
  2. When having dinner during the week, put everyone’s serving in a plate and store the rest in the refrigerator right away.  First it gets cold, second you already put it away, and third you don’t see it and you will be less tempted to go for seconds.

Finally getting to SimpleChef’s recipe for this week I bring you a turkey meatloaf paired with classic baked sweet potato.  What you need:

  • Pre-heated oven at 375 degrees
  • As many sweet potatoes you will need washed, sprayed with olive oil cooking spray, and wrapped in aluminum foil (If you don’t plan on eating them in the next 3 days, don’t bake a whole lot of sweet potatoes, it will go bad and the food will be wasted).
  • 1 pound of ground turkey breast (make sure the package says “Turkey Breast” which is leaner, I get mine at Trader Joe”s)
  • 1 cup of onion
  • 1 cup of tri-color peppers
  • 1 cup of whole wheat bread crumbs or panko bread crumbs
  • pepper to taste
  • 1 whole egg and 2 egg whites.
  • 1  flat cookie pan
  • olive oil cooking spray
  • lettuce leaves and salsa for garnish

Step 1: Mix the turkey and all the other ingredients except the potato  very well in a bowl. Get dirty and use your hands.  Spray the pan with olive oil cooking spray, use an ice scream scoop to separate the turkey  and use 2 scoops for 1 serving.  Place the turkey on the cookie pan, and spray with cooking spray. (Using the ice scream scoop allows you to use leftovers for snacks, salads, a quick sandwich or a wrap.)

Step 2: place the turkey and the potato in the oven and cook the turkey and potato for 45 minutes (or until well cooked).

Step 3: 5.5 ounces of turkey topped with 2 tbsp of salsa, and 4 ounces of sweet potato will satisfy you over 1 lettuce leaf.

Voila! and enjoy

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