Katie's Blog– Food Journal & Healthy Recipes

The new job is going well, but it has kept me very busy. I have managed to cook some great meals since starting the new schedule. For breakfasts I have been having oatmeal of course! When I am more pressed for time I have banana-peanut butter whole wheat toast. For work I always pack a lunch; I have sandwiches/wraps with turkey, hummus and veggies, I’ve also made a southwest salad with black beans and corn and a strawberry spinach salad with walnuts, chicken and goat cheese. It takes a little extra prep work the night before but it’s definitely worth it! I also fill up on healthy snacks all throughout the day: Kashi granola bars, mini oranges, apples, part-skim string cheese etc. Tonight when I got home I was exhausted, with limited ingredients I came up with tomato-mozzarella whole wheat pizza, yum!!

TO PREPARE: Preheat oven to 400 degrees, brush a whole wheat tortilla with olive oil (lightly) and bake 1-2 minutes per side on a baking sheet. Then removed from the oven and topped with 2 tbs. tomato sauce, 1.5 oz. shredded part-skim mozzarella, sliced tomatoes, strips of red and green bell pepper, ½ tbs. chopped red onion and season with pepper, kosher salt and dried thyme. Bake for 5 minutes or until the cheese melted and the crust is golden brown. Remove from the oven and garnish with ¼ cup chopped spinach.

This is a single portion  provides: 1.5-2 oz. grains, 1 cup dairy, ¾ cup vegetables, ½ tsp oils

Here’s what we had for dinner tonight, very tasty and easy to prepare. Earlier this afternoon I roasted baby Yukon potatoes and peeled and cubed acorn squash that were tossed in olive oil and seasoned with dried rosemary, kosher salt and black pepper. Bake for about 30 minutes in a 400 degree oven, cool then transfer into another dish and put in the fridge and just reheated them in the oven with the chicken. I also served steamed broccoli, Great Harvest Honey Whole Wheat bread and Trader Joe’s Organic Cranberry-Orange sauce.

Thyme-Panko Crusted Chicken (Serves 3)

Ingredients

3—4 oz. boneless skinless chicken breasts (pounded to 1 inch thickness)

3 tbs. flour

1 large egg, slightly beaten

2/3 cup panko bread crumbs (Recommend: Progresso)

Pinch of dried thyme, dried mustard, kosher salt, black pepper

Directions 

1. Preheat the oven to 375 degrees; prepare a baking sheet with foil.
2. In a shallow dish add flour, in another shallow dish beat egg and in an another shallow dish add panko bread crumbs and spices.
3. Create an assembly line: First dredge chicken breast in flour (dust off excess), dip into the egg mixture and lastly coat with the panko bread crumb mixture. Repeat.
4. Place onto prepared baking sheet and bake for 15 minutes.
5. Flip chicken after 15 minutes and continue cooking for an additional 10-15 minutes until the chicken is fully cooked and the top is golden brown.

Nutritional Breakdown per Serving: 225 calories, 3.5 grams Fat, 2 grams Fiber, 30 grams Protein, Low Sodium (under 200 mg), Provides 10% of Daily Iron Requirement

Thursday’s dinner was mustard pork tenderloin, apple stuffing, pear-walnut & date salad and whole wheat rolls. I tested out a new stuffing recipe for Thanksgiving, I am going to test another one out later next week and I’ll post my favorite.

This Meal Provides: 2-3 oz. grains, 3.25 oz. meat & nuts, minimal dairy, 1/2 cup fruit, 1-1.5 cups vegetables, 2 tsp oils

Friday Morning my breakfast was a repeat of Thursday’s, peanut butter-banana toast with cottage cheese. For lunch I made ½ turkey sandwich with spinach and sliced mayo and the usual sides.

For dinner I made my homemade turkey lasagna (see previous post for recipe), it turned out great! Served alongside a garden salad with tomatoes, peppers and cucumbers as well as a whole wheat breadstick.

This meal provides: 3-4 oz. grains, 1.5+ vegetables, 2 oz. meat, 1 cup dairy, 2 tsp oils

For lunch I made a turkey sandwich with a cup of butternut squash soup with the usual sides. I had a snack before my run, ¼ cup cottage cheese, ½ banana, a Kashi Granola Bar. For Dinner I made Mustard-Thyme Chicken with Roasted Potatoes & Carrots and Homemade Cranberry Sauce, steamed green beans and wheat rolls.

 To prepare the chicken: Rub 3  bone-in, skin on chicken breast with the herb mixture (1/2 tsp dried mustard, ¼ tsp garlic salt, 1/8 tsp ground black pepper, ¼ tsp dried thyme). Bake at 350 degrees for 25 minutes, increase heat to 375 and bake for an additional 20-25 minutes until chicken is cooked through and golden brown. (Note: I always remove skin after I cook the chicken; it just prevents the chicken from getting dry)

To prepare the potatoes & carrots: rinse potatoes and pat dry and poke with a fork, peel and rinse carrots as well. Drizzle with olive oil (1/2 tbs.) and sprinkle kosher salt, pepper and ½ tsp fresh rosemary and thyme, toss together and place on a foil lined baking sheet for 30-40 minutes at 375 degrees or until tender and caramelized. I recommend cooking these ahead of time and reheating them with the chicken.

Homemade Cranberry-Orange Sauce (16-20, 1 tbs. servings)

Ingredients

12 oz. bag fresh cranberries, rinsed

¾ cup water

¼ cup fresh orange juice

1 tsp orange zest

1/3 cup granulated sugar

2 tbs. brown sugar

¼ tsp each ground cinnamon, nutmeg

1/8 tsp each ground ginger, cloves

Directions

1. In a sauce pan bring water, orange juice, zest, sugars and spices to a boil, reduce and let simmer for 5 minutes, uncovered.
2. Add cranberries to the pan, cook over medium heat for about 10 minutes until cranberries have popped and the sauce has formed.
3. Remove from the heat and let stand for 5 or so minutes
4. Stir well and transfer into a bowl and let cool completely
5. Chill in the fridge in a airtight container, keeps for about 1 week.

Nutrition: (1 tbs. serving) 30 calories, 6 grams sugar