It's another episode of KYM'S KITCHEN where I teach you how to cook healthy as any capable 5yr old could. One of my FAVORITE things since moving to LA is the fact that I can ride my bike to the local farmers market and pick up the freshest produce. Today I got some Brussels Sprouts, and I am going to show you a really fast way to make them. Today's recipe is my super-duper easy SWEET and SPICY brussels sprouts.
Summer is here and it's time for another salad recipe to keep the kitchen cool, and your waistline trim! As you know- I advocate preservative-free clean eating. Have you looked at the ingredient list of your favorite dressing lately? Do the words "sugar" "xanthan gum" "syrup" or "sorbic acid" pop up? Ew. If you wouldn't eat it alone- why would you eat it IN something? Check out the new recipe with all fresh real food ingredients, and if you like it, be sure to browse these as well: * Marinated raw kale * Cucumber salad * Watermelon arugula salad and Make-your-own-dressing: A guide for the clueless
Grilled Chicken Salad with a Fresh Strawberry Dressing From EatingWell.com
This is scrumptious salad with only 321 calories!
HERE’S WHAT YOU’LL NEED…
• 12 ounces boneless, skinless chicken breasts, trimmed • 8 ounces thin asparagus, stem ends snapped off, cut into 2-inch pieces (about 2 cups) • 1/2 pound sugar snap peas, stemmed (2 cups) (see Tip) • 8 ounces snow peas, stemmed (2 cups) • 2 tablespoons fresh lemon juice • 1 tablespoon almond oil, or canola oil • 1/4 teaspoon salt • 1/4 teaspoon freshly ground pepper • 1/2 cup chopped scallions • 2 teaspoons canola oil • 1 teaspoon salt-free lemon-pepper seasoning • 1/4 cup sliced almonds, toasted • 4 whole strawberries, for garnish • Fresh Strawberry Dressing, (recipe in link)
HERE’S WHAT YOU DO…
1. Boil water for cooking vegetables and prepare a grill. 2. Toss asparagus, sugar snaps and snow peas in boiling water for 2 minutes. Strain, and then rinse with cold water to refresh. Blot dry with paper towels. 3. Whisk almond oil (or canola oil), lemon juice, and salt and pepper in a bowl. 4. Add the vegetables and scallions (toss to coat them really nicely). 5. Rub the chicken with the oil and sprinkle with the lemon-pepper seasoning. 6. Oil the grill rack and then grill the chicken (cooking it until lightly browned and no longer pink in the center – tres important!). It should be about 6 minutes per side. Let rest for 5 minutes. 7. Cut chicken into 1/4-inch-thick slices. Divvy up the vegetables among 4 plates. Make the chicken look all pretty over the vegetables. 8. Drizzle roughly 3 tablespoons of the Fresh Strawberry Dressing over each salad. 9. Garnish with almonds and a strawberry. 10. Eat up!!!
Nutrition facts: 17 grams of fat, 49 milligrams cholesterol, 17 grams carbohydrates, 25 grams of protein, 5 grams of fiber, 356 milligrams of sodium, and 633 milligrams of potassium. Vitamin C (110% daily value), Selenium (24% dv), Magnesium (21% dv), Iron & Vitamin A (20% dv), Potassium (19% dv), Folate (17% dv).
Check out my other great summer dishes:
Did you make a resolution to EAT HEALTHIER? Here's a great list to kick off your New Year right! Real Simple published their list of the 30 Healthiest Foods. Some of my favorites made the list. I've included some yummy recipes for each food to help get you started...
Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman’s estrogen levels.
Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Grilled Steak, Mushroom, and Green Bean Salad.
Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.
Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Creamy Barley Salad With Apples.
A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts
4. Whole Grain Pasta
Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain”: It may be made with a number of grains, but they aren’t necessarily whole ones.
Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.
5. Peanut & Almond Butters (All Natural)
Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.
Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Cold Noodle Salad With Peanut Butter Dressing.
6. Oatmeal (Steel-Cut or Old-Fashioned)
Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.
Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan.
It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.
8. Skim Milk
It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.
Try this: If you want a break from your regular morning coffee, warm a cup of skim milk with a dash of vanilla and ground cinnamon. Or try Low-Fat Fettuccine Alfredo
Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol. Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.
A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.
Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Spice-Baked Sea Bass and Red Lentils.
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.
Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.
Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.
Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.
The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.
Try this: Make a sandwich with whole-grain bread, sliced hard-boiled eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Steak and Eggs With Seared Tomatoes.
This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, it is also an excellent source of calcium and omega-3 fatty acids.
Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.
You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.
Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Spinach-Stuffed Steak Roulades.
Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
Try this: Thinly slice, then drizzle with honey and sprinkle with toasted unsweetened coconut.
17. Wild Salmon
Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety. Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or tryMustard-Broiled Salmon With New Potato Salad.
18. Extra Virgin Olive Oil
An outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.
Try this: Gently heat olive oil with fresh herbs (such as rosemary and thyme). Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo. Or try Sugar Snaps with Extra-Virgin Olive Oil and Shaved Parmigiano.
19. Boneless, Skinless Chicken Breasts
A dinner staple from the leanest part of the bird: Half a breast has just 2.5 grams of fat and more than 22 grams of protein.
Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or tryStuffed Chicken Breasts With Tomato Salad.
The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.
Try this: Make kale chips by tearing the leaves into pieces and tossing with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300° F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.
You’ll get nearly 20 percent of your daily dose of fiber in one ½-cup serving, plus cholesterol-lowering monounsaturated fats.
Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try Spinach Salad With Avocado and Pepper.
22. Kidney Beans
A chili essential, these were found to be one of the most antioxidant-rich foods in a USDA study.
Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or tryTurkey and Bean Chili.
23. Sweet Potatoes
The darker the color, the richer these tubers are in the antioxidant beta-carotene.
Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try Spiced Braised Beef With Sweet Potatoes.
Supercharged with nutrients—think calcium, B vitamins, and beta-carotene—this leafy green fuels your body with fiber, too.
Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.
These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Chicken Teriyaki Meatballs With Edamame.
The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.
Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.
Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, vitamin C may stimulate collagen synthesis to keep skin looking supple.
Try this: Roast orange wedges along with salmon. Or try Seared Scallops With Snow Peas and Orange.
28. Nonfat Greek Yogurt
Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick yogurt can contain 8 grams more protein per serving than conventional yogurt.
Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Beef Stroganoff With Yogurt and Dill.
A vitamin C gold mine—½ cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.
Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at 375° F until tender. Sprinkle with grated Parmesan before serving. Or try Pork Chops With Garlicky Broccoli.
30. Black Beans
These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.
Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450° F until crispy, about 10 minutes, for a tasty snack. Or try Jerk Chicken With Rice, Black Beans, and Pineapple.
Spicy, Flavorful and Lean. Here’s another way to make your chicken! (Ginger has also been shown to clean and thin the blood thus positively affecting the heart and almost every other organ in the body.)
GINGER HONEY CHICKEN
- Olive oil cooking spray
- 2 tbsp low-sodium soy sauce
- 1 tbsp lime juice
- 1 tbsp raw honey
- 2 tbsp freshly ginger, grated
- 2 cloves garlic, minced
- 1/4 tsp hot pepper sauce
- 4 4-oz boneless, skinless chicken breasts
- Preheat oven to 350°F. Coat a baking sheet with a thin layer of cooking spray.
- In a small bowl, whisk together next six ingredients, creating a marinade.
- Place chicken into prepared baking sheet and brush with marinade. Bake chicken for about 30 minutes or until no longer pink in center.
- Serve chicken on a bed of brown jasmine rice and your favorite steamed vegetables.
NUTRIENTS per serving:
- Calories: 152
- Total Fat: 1.5 g
- Sat. Fat: 0.5 g
- Carbs: 6 g
- Fiber: 0.5 g
- Sugars: 4 g
- Protein: 27 g
- Sodium: 376 mg
- Cholesterol: 66 mg
This is a take on a favorite recipe from last summer, Balsamic-Marinated Pork Chops and Peaches. At this point in June, peaches are in-season and at their best. Making efforts to eat produce that is in-season will allow you to cut costs on your grocery bill and ensure that your diet has variety and most important: good taste!Serves 4Hands-On Time: 10mTotal Time: 1hr 30m
- 1 3 1/2- to 4-pound chicken
- 3 tablespoons olive oil
- 2 teaspoons kosher salt
- 1/2 teaspoon black pepper
- 4 peaches, quartered (peeled, if desired)
- 4 small shallots, halved
- 1 tablespoon balsamic vinegar
- 6 sprigs fresh thyme
- Heat oven to 400° F.
- Pat the chicken dry with paper towels. Rub the chicken with 1 tablespoon of the oil and season with 1 1/2 teaspoons of the salt and 1/4 teaspoon of the pepper. Place in a roasting pan or baking dish.
- In a small bowl, combine the peaches, shallots, vinegar, thyme, and the remaining oil, salt, and pepper.
- Scatter the peach mixture around the chicken. Roast until the chicken is cooked through and a thigh registers 180° F on a meat thermometer, about 1 hour, 10 minutes. Let rest for 10 minutes before carving. Serve with the peaches and pan sauce.
60 degrees! The layers are coming off and it’s just a little reminder that summer is around the corner! So without further ado- I have for you:
1. Butt-kicking class schedule 2. Booty-shaking Playlist 3. Rump slimming recipe
Have a great week! x-Kym
1. CLASS SCHEDULE
- Tue Mar 99:30 AM, 10:30 AM, 83rd St. www.soul-cycle.com
- Thu Mar 119:30 AM, 10:30 AM, 83rd St & 3rd ave
- Wed Mar 107:30 PM, Tribeca 103 Warren St.
- Sat Mar 139:30 AM, 103 Warren St.
Tues Mar 9 6pm Abs, 6:30 Cardio Dance- Clay, 25 W. 14th St. $20 2. PLAYLIST from Saturday!
Featuring a the Cure’s LOVE SONG mashed up with Outkast’s BOMB’s OVER BAGDAD. Awesome. 3. RECIPE
CHICKEN & SPICED APPLES
- 2 apples, preferably Braeburn, peeled and thinly sliced
- 1 tablespoon lemon juice
- 1/4 teaspoon ground cinnamon
- 3 teaspoons extra-virgin olive oil, divided
- 2 teaspoons unsalted butter, divided
- 1 1/8 teaspoons herbes de Provence, (see Note), divided
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1 1/2 pounds boneless, skinless chicken breasts, trimmed
- 1 cup reduced-sodium chicken broth
- 1 teaspoon freshly grated lemon zest
- Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.
- Mix 1 teaspoon herbes de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.
- Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner.
- Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.
TIPS & NOTES
- Ingredient note:
- Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.
Per serving: 191 calories; 6 g fat (2 g sat, 2 g mono); 72 mg cholesterol; 6 g carbohydrates; 27 g protein; 1 g fiber; 292 mg sodium; 342 mg potassium.
Nutrition Bonus: Niacin (65% daily value), Selenium (29% dv).