Chicken

Honey Dijon Pretzel Crusted Chicken

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Honey Dijon Pretzel Crusted Chicken

Recipe Inspired By: Halfbaked Harvest

Ingredients:

Honey Dijon Mustard Pretzel Crusted Chicken

  • 1 lb boneless skinless chicken breast (butterflied) or chicken cutlets
  • 2 egg whites
  • 1/4 cup Dijon Mustard
  • 1 Tablespoon Honey
  • 1 teaspoon seasoned salt
  • 1 1/4 cups crushed pretzel crisp
  • 1/2 cup walnuts, crushed

Honey Dijon Mustard Dressing

  • ½ cup Dijon Mustard
  • ½ cup Honey
  • ½ cup Olive Oil
  • 1 Lime, juiced
  • 1 teaspoon Smoked Paprika
  • 2 teaspoon Pepper

Strawberry Avocado Basil Salsa

  • 2 cups fresh Strawberries, diced
  • 1 Avocado, pitted + diced
  • 1 small Jalapeno, seeded+ chopped
  • 1/2 cup Fresh Basil, chopped
  • juice of 1 lime

Preparations:

  • Preheat the oven to 350 degrees F. Prepare your baking sheet by lining with foil and spraying with cooking spray.
  • In a large bowl, combine the honey, mustard, egg whites and seasoned salt, whisk well. Toss the chicken in the honey mustard wash and set aside. The longer you can allow it to marinate the better. In a shallow bowl, combine the crushed pretzels and walnuts.
  • Remove one piece of chicken at a time from the mustard wash. Place chicken in the pretzels crumbs and then use your fingers to press the pretzels mixture onto the chicken.  Place on the prepared baking sheet and repeat with remaining chicken.  Bake in the oven for about 20-28 minutes or until chicken is cooked through.
  • While the chicken cooks combine all the ingredients for the dressing in a small bowl. Whisk well and adjust seasoning to taste.
  • For salsa, combine the strawberries, avocado, jalapeno, basil and lime juice in a bowl. Gently toss and season with salt if desired. Store in the fridge.
  • Serve chicken warm with a drizzle of honey Dijon mustard dressing and garnished with strawberry salsa!

5 Ways to Re-Invent a Homemade Waffle

For Christmas my husband received a waffle maker from my parents. He LOVES waffles and has been eating frozen waffles for the past several months. I'm okay with frozen waffles, but as a dietitian, my hope is that my husband, as well as our family, can enjoy quality "whole foods" with minimal preservatives and without unnecessary additives.  When my husband received a waffle maker for Christmas, so began my search for a waffle batter recipe that would be a perfect for us!

Ree Drummond (better known as The Pioneer Woman) provided a recipe that inspired me to warm up our waffle iron!

Need ideas to warm up your waffle iron?

Below are 5 foodie fun reasons to begin incorporating waffles back into your diet:

  1. Chicken and Smoked Cheddar Waffles (Recipe: MyRecipes)
  2. BLT on Cheddar Rosemary Waffle Bread (Recipe: Baker Bettie)
  3. Strawberry Shortcake Napoleons (Recipe: Feels Like Home)
  4. Waffle Ice Cream Sandwiches (Recipe: Martha Stewart)
  5. Breakfast Quesadilla with Waffle Tortilla (Recipe: Waffle Batter Below - Fill with Favorite Breakfast Ingredients and Cook Like Quesadilla on Stovetop! Garnish with Sliced Avocado, Sour Cream, and/or Sriracha!)

Waffle Batter Recipe (Recipe Inspired by Pioneer Woman)

Ingredients: 347

  • 2 cups All-Purpose Flour
  • 3 teaspons Baking Powder
  • ½ teaspoon of Sea Salt
  • ¼ cup Sugar
  • 1 ½ cups Organic Fat-Free Milk
  • 2 Organic Whole Egg Yolks
  • 1 ½ Tbsp Vanilla Extract
  • 1 stick Unsalted Butter, Melted
  • 4 Whole Organic Egg Whites

Directions:

  • Pre-heat your waffle iron.
  • Mix together all-purpose flour, baking powder, sea salt, and sugar in a medium mixing bowl.
  • In a separate bowl, blend milk, 2 egg yolks, and vanilla together. Pour wet ingredients over dry ingredients and gently mix until halfway combined. Pour in melted butter and gently continue mixing ingredients until combined.
  • In a separate bowl, use a mixer to beat the egg whites until stiff. Slowly fold them into the batter until slightly combined.
  • Scoop the waffle batter into the waffle iron in batches and cook according to its directions. Serve immediately with butter, warm maple syrup, and mixed berries.

5 Tips for Cuisine in College Campus Cafeterias

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Eating in the Cafeteria

Eating Utensils

I cannot stress enough how badly you need to take advantage of cafeterias on campus freshman year. There were a few on the Alabama campus and many of them would have fun deals certain nights of the week. My new freshman friends and I would get together on those nights and spend hours there thoroughly enjoying ourselves and getting to know each other. Our favorite was breakfast for dinner. The tricky part is when you have a student account, you do not know how much you are spending and can end up spending all your “dining dollars” within a month (may or may not be speaking from experience here).

  1. Take advantage of the fresh greens. Get a salad and fill your plate up with greens and a variety of nutrient dense salad toppings. Most school cafeterias have great salad bars similar to Ruby Tuesday's endless, create your own salad bar (aka the best type of food bar). Try to add some fresh vegetables like bell peppers or broccoli to your salad to achieve a high fiber dish. If you want to make a salad your whole meal, get some chicken from the home-cooking station, to add some filling protein on top. Get creative and add some colorful fruit like blueberries and strawberries for some potassium and vitamin C. And remember, you need carbohydrates to help fuel your active lifestyle so consider adding high fiber carbohydrates such as black beans, corn, or roasted sweet potatoes!
  2. Since most of you are living in dorms, walk to the cafeteria (not alone if late at night).  Most of my exercise freshman year was from walking around campus, to and from class. In this case the walk will be more enjoyable because it ends in a delicious meal rather than a boring class.
  3. If you have a sweet tooth, use cafeteria nights as a time to treat yourself! Unless times have changed, it does not cost extra to get a soft serve cone with your meal-- save your fro-yo money for a fun time out!
  4. Make it a game. Try out all the college cafeterias and find which ones best fit your palate. Many provide: Asian, pasta, pizza, home-cooking, and special breakfast nights! For the Asian station, fill your plate up with stir fry vegetables over a bed of rice and a side of chicken. This will provide the most bang for your buck with fiber rich grains, high protein in your chicken, and immune boosting vitamins and minerals in your stir fry veggies. If you are craving pizza, make it fun and add some other vegetable toppings to get creative with adding extra nutrients. And for those special breakfast nights, you have many options for whole grains and protein but as a delicious example: whole grain buttered toast and sausage links with a side of scrambled eggs and bowl of fresh fruit topped with a dollop of calcium rich yogurt! (or for my personal favorite breakfast treat, waffles topped with whipped cream... YUM).
  5. Don't waste your money elsewhere, if you already have money on a food account through the school, don't let it go to waste and eat sushi or delivery every night. I have used this word a few times but take advantage of this-- this money on a food account will not be coming back again!

Therese Bridges

Cook Once, Eat for a Week

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If your week looks busy, I encourage you to PLAN AHEAD!!!! Declare this the week that TIME stops being your excuse and starts being your advantage in making nutrient-dense food choices!!!

Planning proceeds production. By simply taking time to plan ahead, you can prepare nutrient dense meals with half the effort!!! Start your week by preparing Salsa Verde Chicken in a slow-cooker and be ready to feed your family in a variety of ways for the rest of the week!!!!

SALSA VERDE CHICKEN

(Recipe From SkinnyTaste )

    • Organic Chicken Breast (4-8 Skinless, Boneless Chicken Breast Depending on Size)
    • 1 Jar of Your Favorite Salsa Verde or Tomato Salsa
    • Cook on High for 4-Hours

SALSA VERDE CHICKEN WEEKLY MENU:

    1. Salsa Verde Chicken Breast served over Mexican Rice and Roasted Asparagus
    2. Salsa Verde Chicken Taquitos with Sriracha Cream Dipping Sauce served with Guacamole Salad
    3. Salsa Verde Tacos served with Refried Beans and Guacamole Salad
    4. Salsa Verde Chicken Salad with Roasted Cumin Sweet Potatoes

SALSA VERDE CHICKEN TAQUITOS

(Recipe Inspired by Just a Taste )

Ingredients:

  • 3 Tablespoons Olive Oil
  • 1 cup Diced Onion
  • 2 Cloves Garlic, Minced
  • 2 Tablespoons Lime Juice
  • 1 Tablespoon Cumin
  • 2 teaspoons Smoked Paprika
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Fresh Black Pepper
  • 3 cups Salsa Verde Chicken or Rotisserie Chicken (Shredded)
  • 1/2 cup Shredded Mexican Blend or Colby Jack Cheese
  • 1 1/2 cups Chicken Broth 12 (6-inch) Corn Tortillas

Directions:

Preheat the oven to 425ºF and line a baking sheet with parchment paper.

In a large saucepan, heat the olive oil over medium heat. Add the diced onion and cook until it's translucent, 3 to 5 minutes. Add the garlic, and cook, stirring occasionally, for about 3 minutes until it's golden and fragrant.

Reduce the heat to low, and then add the lime juice, cumin, paprika, salt and black pepper to the pan, stirring to combine. Add the chicken, tossing to combine.

Transfer the chicken mixture to a large bowl and let it cool for 10 minutes, and then stir in the shredded cheese.

In a medium saucepan over medium heat, bring the chicken broth to a simmer. One at a time, dip each tortilla into the broth for 10 to 15 seconds, just until it's pliable enough to roll. Transfer the tortilla to your work surface and place about 3 tablespoons of the chicken mixture on the lower third of each tortilla. Tightly roll up the tortilla, and then place it seam-side down on the prepared baking sheet. Repeat the filling and rolling process with the remaining tortillas.

Bake the taquitos for 15 to 20 minutes until golden brown and crispy.

Serve with Sriracha Cream Sauce for dipping (Sriracha Sauce mixed with Low-Fat Sour Cream and Fresh Ground Black Pepper and Minced Garlic) and Guacamole Salad.

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SALSA VERDE CHICKEN TACOS:

No recipe needed… it is simply an assembly night! Top a corn tortilla with fat free refried beans, salsa verde chicken, cheese, and leftover sriracha cream sauce or fresh guacamole! Serve with a simply guacamole salad. I recommend Wholly Guacamole if you wish to save time on making fresh guacamole!

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SALSA VERDE CHICKEN SALAD:

It is another assembly night!!! Toss your favorite organic greens in a low-fat dressing or high quality olive oil. Top with your favorite vegetables. For added texture and a nutrient dense starch, add Roasted Cumin Sweet Potatoes (Cube 2-3 Sweet Potatoes, Toss in Olive Oil, Salt, Pepper, and 2 Tbsp Cumin and Roast in Oven at 400 for 30 minutes). Be creative with your salad toppings but do not forget the Salsa Verde Chicken!!!!

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Recipe Review: Chicken Enchilada Casserole

Let’s face it, I’m typically not a casserole fan, but this recipe definitely caught my attention.  Since casseroles tend to be a fast, easy meal to feed a family I thought I would test out this tasty recipe from Cooking Light to provide the NutriFocus family with one more way to get a healthy, dinner on the table in no time! I did make one change to the ingredient list.  I already had chicken breast in the freezer, so I boiled two chicken breasts and shredded the chicken in a food processor before adding to the dish! This took the place of the rotisserie chicken the recipe originally called for!

Chicken Enchilada Casserole
Chicken Enchilada Casserole

Mike and I both agreed that the recipe is a keeper!! We do suggest  adding a dollop of sour cream on each serving to add a little flavor.  The best part, it was GREAT for leftovers the next day!!  So if you are short on time and need leftovers, this recipe is the perfect fit!!

Chicken Enchilada Casserole II
Chicken Enchilada Casserole II

Chicken Enchilada Casserole

Recipe From: Cooking Light

Yield: 10 servings (serving size: 1 casserole slice and 1 tablespoon sour cream)

Ingredients

  • 1  tablespoon  canola oil
  • 1  cup  prechopped fresh onion
  • 1 1/2  teaspoons  ground cumin
  • 1  teaspoon  chili powder
  • 1/4  teaspoon  garlic salt
  • Dash of ground red pepper
  • 2  (15.5-ounce) cans Great Northern beans, rinsed and drained
  • 2  cups  shredded skinless, boneless rotisserie chicken
  • 1  cup  thinly sliced green onions, divided
  • 1/2  cup  sliced ripe olives, divided
  • 18  (6-inch) corn tortillas, divided
  • Cooking spray
  • 2  cups  (8 ounces) pre-shredded reduced-fat 4-cheese Mexican blend cheese, divided
  • 1  cup  1% low-fat milk
  • 1/2  cup  chopped fresh cilantro
  • 1  (16-ounce) jar green salsa
  • 10  tablespoon  reduced-fat sour cream
  • Cilantro sprigs (optional)

Preparation

Heat oil in a large nonstick skillet over medium heat. Add prechopped onion; cook 3 minutes or until tender, stirring frequently. Stir in cumin, chili powder, garlic salt, and pepper; cook 1 minute. Stir in beans; cook 2 minutes. Remove from heat. Add chicken, 1/2 cup green onions, and 7 tablespoons ripe olives; stir well.

Preheat oven to 350°.

Layer 6 tortillas on bottom of a 13 x 9-inch baking dish coated with cooking spray. Spread 2 cups chicken mixture over tortillas; sprinkle with 3/4 cup cheese. Repeat layers once. Top with remaining 6 tortillas.

Combine milk, chopped cilantro, and salsa in a blender, and process until smooth. Pour over top of tortillas. Cover and bake at 350° for 35 minutes. Uncover, sprinkle with remaining 1/2 cup cheese, remaining 1/2 cup green onions, and remaining 1 tablespoon olives. Bake for 5 minutes or until cheese melts. Serve with sour cream. Garnish with cilantro sprigs, if desired.