I’ve been a busy little bee. In the dietetics world January through April is a stressful time – that is if you are applying for an internship or if you run an internship. I am not yet in the latter group so I am one of those poor souls vying for a spot and the means to afford said program. My spare hours are spent thinking about what my personal statement should be like and wondering what my letters of reference say. Granted it’s a lot of worrying for me and not a whole lot of production yet. Some of you aren’t surprised, I’m sure. But I do have drafts of all of my required documents and my transcripts have been requested. So I am not completely screwed – just at the point where the anxiety keeps you up at night. It’s a thrilling place to be, can’t you tell??
I have however been quite busy in the Feeding Bliss world – working on recipes, opening up a shop on Etsy and developing products to sell. There is only one product listed currently. That’s my granola. I feel confident enough in that recipe that I could put that up. Later today I will be posting a month’s worth of meal plans along with a shopping list. The items will be available in a monthly packet or a weekly packet. Keep your eyes peeled later today and I will be sending out another link to the shop with a complete product listing.
Last night was the first night on the meal plan. I have requested that they send me their photos of the meals they prepare so I can show all of you their successes – and hopefully encourage you to give them a shot. If you ever do try one of my recipes here, be sure to send me an email with a photo and any questions or comments to: FeedingBliss AT gmail DOT com I would LOVE to hear from you!!! You can also comment anywhere in the blog.
The first meal was Manhattan Chicken. I love this dish because it is a one-pot wonder. Insanely easy and beautiful! And for those of you Weight Watchers out there, it is a simply filling meal. Typically I serve this with a grain – either a nice whole grain bread or brown rice. Last night we opted for no grain and it was still delicious and filling.
Below is a photo of the dish made by one of my helpers 🙂 looks like she made hers with noodles on the side.
- 2 boneless skinless chicken breasts, pounded thin
- Nonstick cooking spray
- 6 ounces spinach
- ¼ cup chicken broth
- 2 slices low-fat provolone cheese
- 1 garlic clove, minced
- Salt & Pepper
- Heat a large pan (with cover) over medium-high heat. Spray with nonstick cooking spray.
- Season chicken with salt and pepper then add to pan. Cook chicken 4 minutes on each side.
- Add spinach, garlic and chicken stock to pan. Then place provolone slice on top of chicken.
- Cover pan and cook for 3-4 minutes until the spinach has wilted and the cheese has melted.
Next up, all your helpful ingredients for delicious lunches every time. Whether you eat it at home or brown-bag it these items will hold up and keep your lunches healthy and will provide lots of variety.
|Artichoke Hearts||Dijon Mustard||Vegetables: baby carrots, grape tomatoes, celery sticks||Microwave Popcorn|
|Broccoli Florets||FF/LF Cheese||Canned Tomatoes||Mixed Nuts|
|Chopped Onion||FF/LF Yogurt||Couscous||Low fat & low calorie treats|
|Grilled chicken or steak||Lettuce, variety||Dried Fruit – variety||Rice|
|Lean Cuisine or Smart One Meals||LF Mayonnaise||Dry Whole Wheat Pasta||Roasted Red Peppers|
|Veggie Burgers||Low-fat deli meats||Garlic||Salsa|
|Pickles||Olives||Vinegar – variety||Spaghetti Sauce|
A few weeks ago I had an amazing lunch in Brookline, MA at Zaftigs. It was a couscous salad in a fresh vinaigrette with grilled chicken and mixed field greens. It was filling and refreshing but not heavy. I decided to try recreating it using the online menu description and my memory. What I came up with was not an identical salad, but it was equally delicious in its own way.
Couscous Salad with Chicken
This dish works well at any temperature – from right off the stove to just out of the refrigerator. When I had this at the restaurant they served it with a few slices of pita bread, which would be an easy addition. The following recipe serves 4.
- 2/3 cup Israeli couscous
- 2 tablespoons + 1 teaspoon olive oil
- 1 cup + 2 tablespoons warm water
- 1 teaspoon minced shallots
- 1/4 cup diced red onion (about 1/4 of a small onion)
- 2 medium chicken breasts
- 4 mint leaves, minced
- zest and juice of 1 orange
- 1 1/2 tablespoons orange juice
- salt and pepper, to taste
- 1/4 cup dried cranberries
- 1/4 cup chopped pecans
- 3 – 6 cups mixed field greens, rinsed and dried
In a small saucepan heat the couscous, shallots and 1 teaspoon olive oil over medium-high heat until toasted and lightly browned, about 4 minutes. Slowly add in water and bring to a boil. Reduce the heat, cover and simmer for 8-10 minutes until water has been absorbed. Add in red onion, stir and remove from heat – keep cover on the pan. Meanwhile grill or sauté the chicken breasts until cooked through, about 5 minutes on each side depending on thickness. Let the chicken cool and then cut or shred into bite-sized pieces. In a serving bowl combine the zest, juice, mint leaves and remaining olive oil- whisking to make the vinaigrette adding in salt and pepper to taste. To the bowl, add the: couscous, cranberries, pecans and diced chicken. Mix to coat ingredients with vinaigrette and let sit (at room temperature or in fridge) until ready to serve.
To serve, place 1-2 cups mixed greens on a plate or in a bowl and top with 1 cup of couscous salad.
Points Plus: 10