What's for Dinner? Italian Chicken in Envelopes, Quinoa Salad with Beans and Pralines Salad

Italian Chicken in Envelopes

Italian Chicken in Envelopes

What you'll need:

4 Skinless Boneless Chicken Breasts

1 medium cooking Onion, chopped

1 clove Garlic, minced

1 large Tomato, chopped 

2 stalks Celery, chopped

1 tsp dried Oregano

10 fresh Basil leaves, cut into ribbons

4 Bay Leaves

3 Tbsp Extra Virgin Olive Oil

 1/2 tsp Sea Salt

1/2 tsp freshly Ground Black Pepper

What to do:

Cut 4 (10-inch) pieces of aluminum foil; grease with 1 Tbsp Extra Virgin Olive Oil

Place Chicken Breast in center of each piece of foil.

Combine: onion, garlic, tomatoes, celery, olive oil, oregano, basil, salt and pepper. Mix well. 

Spoon mixture over each Chicken Breast.

Add one Bay Leave to each envelope.

Fold foil into neat sealed envelopes.

Place on cookie sheet.

 Bake at 425F for 40 minutes

Serves 4 (you can serve from envelopes!)

Quinoa Salad with Beans

Quinoa Salad with Beans

What you'll need:

 1 cup Quinoa

2 cups Water

1/2 tsp Sea Salt

1/2 tsp freshly Ground Black Pepper

1 cup Green Beans, trimmed and cut into bite size pieces

 1 can Red Kidney Beans, rinsed and drained

 2 Green Onions, finely chopped

1/2 English Cucumber, diced

2 Tbsp fresh Italian Parsley, finely chopped

1/4 cup Extra Virgin Olive Oil

3 Tbsp. White Wine Vinegar

3 Tbsp. fresh Lemon Juice

How to cook Quinoa:

In a saucepan bring 2 cups of water to a boil. Add 1 cup Quinoa, bring back to a boil, cover, cook over medium heat for 12 minutes or until Quinoa has absorbed all the water. Remove from heat, fluff with fork, cover and let stand for 15 minutes. Yields about 4 cups.

The Salad:

Steam Green Beans for 2 minutes. Soak in ice water bath and drain well. Set aside.

Mix the rest of the ingredients in a large salad bowl or casserole dish with lid (I use this....no clean-up involved. Leftovers straight into refrigerator)

Refrigerate salad for 1 hour before serving.

Serves 4 (leftovers can be kept in refrigerator for 3 days! Hello, lunch!)

Pralines Salad

What you'll need:

1 cup Stevia

1 tsp Salt

1 Tbsp Sweet Paprika

1 tsp Cayenne Pepper

1/2 tsp Cumin

1/2 tsp Cinnamon

1 Tbsp Sunflower Oil

1 cup Whole Raw Pecans

To make the Pralines:

Combine: 1/2 cup of the sugar, salt, paprika, cayenne pepper, cumin and cinnamon in a medium-sized bowl. Set aside.

Heat sunflower oil in a medium sized sauce pan over medium-high heat. Stir in pecans and remaining 1/2 cup sugar.

Continue to saute, stirring frequently until the sugar has caramelized and the pecans turn golden brown.

Remove from heat and toss the pecans in the spice mixture until completely covered. 

Sift pecans with hand strainer.

Turn onto baking sheet to cool.

You can serve the nuts warm or store in an airtight container up to 2 weeks. 

To make the Salad:

Combine:

8 cups combination of Leafy Green Lettuce, Kale, Spinach and Arugula

1 cup sliced fresh Strawberries

1 small Red Onion, finely sliced

1/2 cup soft Goat Cheese, crumbled

1 cup Pralines (see above recipe)

Dressing:

3 Tbsp Extra Virgin Olive Oil

2 Tbsp Balsamic Vinegar

1 Tbsp Honey or Agave Nectar

Salt and Pepper to taste

Beans, Beans, the Magical Fruit....

the more you eat the more you toot!

I made a yummy bean salad today for lunch and naturally wanted to share the recipe and nutritional facts with my readers.





Nutritional benefits of beans

Beans are a water-soluble fiber which form gels that provide beneficial effects including:
* Slow stomach emptying which contributes to fullness and decreased appetite.
* This delayed stomach emptying slows the absorption of carbohydrates which reduces after-meal blood sugar spikes (this helps regulate blood sugar especially those who have diabetes)
* Binds to fatty acids
* Lowers LDL (bad)cholesterol

Beans are a complex carbohydrates (a.k.a.good carbs), which take longer for the body to digest keeping you fuller longer. Because of its complex chain form, your digestive enzymes have to work much harder to access the bonds to break the chain into individual sugars for absorption through the intestines. Because of that, the digestion of complex carbohydrates takes longer. The slow absorption of sugars provides you with a steady supply of energy and limits the amount of sugar converted into fat and stored.



Beans are a great alternative to animal-based protein and they sure measure up to a beef steak. A 50 g piece of beef steak provides 14.5 g of protein while 1 cup of red kidney beans provides 15.3 g of protein minus the saturated fat from the steak. Not bad for this magical fruit!

Beans provide 3.6 - 5.2 mg of iron per 1 cup. When iron is low, red blood cells can’t carry enough oxygen to the body’s tissues, causing fatigue.


Easy peasy Bean Salad



1/2 can romano beans strained and rinsed (or dried beans-rinsed, soaked overnight,picked through and bowled until tender)

1 small finely chopped sliced red onion

3 large red leaf lettuce; washed

1 cup thinly sliced radicchio

1 tbsp extra virgin olive oil

1 tsp dried oregano

1 tbsp freshly squeezed lemon juice

Sea salt and freshly ground pepper to taste


Lay red leaf lettuce in single serving salad bowl.

Throw the rest of the ingredients in a separate bowl and toss.

Place bean/radicchio mixture on lettuce and serve.
Easy peasy!