Let’s get to know Rosemary

Tricks, Tips and a Recipe
Let’s get to know Rosemary

By: Leanne Ely

You’re probably most familiar with rosemary in its dried or fresh form, being used as an herb for adding a distinct flavor to pork or beef dishes. There’s all kinds of flavor in this aromatic herb but it’s also quite healthy for you.

Among rosemary’s properties…

•It’s anti-inflammatory
•It acts as a natural antidepressant
•It serves as an expectorant
•It’s an aphrodisiac (wink wink, nudge nudge)
•It’s even a natural disinfectant

Besides those magical powers, rosemary can do all kinds of other good in your body including stimulating bile secretion and eliminating it in the intestines. It also improves blood flow and it can even keep your mind sharp and energized.

Speaking of your mind, rosemary has many calming effects which can help with digestive problems caused by stress, as well as helping to battle anxiety, sadness and fatigue.

Rumor has it that rosemary can even help with hangovers, constipation, cramps, cough, muscular pain and sinusitis.

For these types of benefits, you may want to look at purchasing rosemary in the form of tea, capsules, tincture or even an ethereal oil.

More to rosemary than meets the eye, isn’t there?!

Rosemary is dead easy to grow, so why not plant some of your own? It’s great when used fresh (for best results, store your cut sprigs in a glass of water in the fridge), but you can also dry the rosemary out yourself by hanging the sprigs in a warm and dry place. Then you have your own dried rosemary for the winter. How pioneer-ish of you!

Here’s your Trick:

Rosemary acts as a natural insect repellant so plant lots of it!

And here’s your Tip:

Toss springs of rosemary onto the coals of your barbeque to naturally flavor meats.

And your Recipe:

Rosemary Pork Medallions
Serves 4

PREP TIME: 5 minutes
COOK TIME: 8-10 minutes

1 clove garlic, pressed
1 teaspoon dried rosemary, crushed
1 teaspoon dried sage
1/4 tablespoon olive oil
2 (8- to 12-oz.) lean pork tenderloins
2 teaspoons lemon juice

In a small bowl or cup, make a paste from the garlic, rosemary, sage and oil; rub into the pork then slice pork into almost 1-inch strips. In a large skillet over medium-high heat, saute pork strips until they are no longer pink in the center, about 4 minutes per side (use a little more oil if needed). Place pork strips on a serving platter and drizzle with lemon juice.

Per Serving: 215 Calories; 7g Fat; 36g Protein; 1g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 85mg Sodium.Exchanges: 0 Grain(Starch); 5 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat. Points: 5

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Saving Time is the Key to Saving Dinner

Food For Thought
Saving Time is the Key to Saving Dinner

By: Leanne Ely

I’m big on preparing fresh meals from scratch, but I also like to be realistic. Cooking should be an adventure, but hopefully a fun one and not a frustrating experience!

If you’re trying to transition from feeding your family with packaged meals and takeout to good home cooking, you deserve a big pat on the back. You’ll also probably want to jump through your monitor and give me a big hug for the following time-saving tricks.

Protein

When you’re doing your weekly grocery shopping, go ahead and buy those larger “family” or “club” packs of meat. When you get them home, spend a few minutes prepping that meat for when you need it. For instance, if you have a chicken stir fry on your menu plan (and hopefully you’re using Menu-Mailer!) for later in the week, cut a couple of your chicken breasts into strips and freeze them nice and flat. That way, you can take them out the day you’re making your dish and you have one less thing to worry about. It’s a great practice to portion your cuts of meat when you get them home so you get that yucky chore of handling raw meat out of the way all at once. You also waste less meat because you don’t end up defrosting more than you need.

Bonus Tip!

Want to make it that much easier on yourself? Look at your menu for the week and see what marinades or sauces those recipes call for and make them ahead, too. Now for the brilliant part—freeze the meat in its marinade so you don’t find yourself twenty minutes before dinner saying, “Dangit! I don’t have enough time for this to marinate.” It will marinate as it thaws!

Produce

Prep your fresh veggies when you bring them home from the market. Slice your peppers into strips (these can also be frozen for later use, if you end up with an abundance of peppers); dice and slice your celery; wash and cut up your broccoli; peel, core and chop that pineapple. When it comes time to prepare dinner after a long day at work, you’ll have your protein and veggies already prepped!

Rice

I only use brown rice and I’ll admit that it can be difficult to make that leap from easier-to-cook white rice, but once you get used to it, you’ll never go back. Now, I am aware that brown rice is more work to prepare than white is—it can take up to 40 or 50 minutes to get it on the table. So what’s my solution to help integrate it into your meal plans a little easier? Cook a great big batch while you’re at home doing something else (laundry, meat and veggie prep, receipt filing, etc.), and when it’s cooked and cooled, set some aside for that evening’s dinner. Then, portion the rest in plastic bags and freeze them so they can be taken out and reheated to accompany that chicken stir fry. It’s no harder to cook a giant batch of brown rice than it is to cook a single one, so get it out of the way all at once. It will last in the freezer for a good couple of months.

Bonus Tip!

Better yet skip the rice all together and make Cauli-rice. Steam Cauliflower, then pulse in a food processor until it is the size of rice!

See what we’ve done now?

By taking some time after your grocery shop to help you out later, you can have a delicious meal on the table on a weeknight in minutes.

Thai Chicken Stir-Fry
Serves 4

3/4 cup salsa
2 1/2 tablespoons peanut butter
2 tablespoons low sodium soy sauce
2 tablespoons balsamic vinegar
1 tablespoon molasses
1 tablespoon water
1 teaspoon chili powder
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
4 (6-oz.) boneless skinless chicken breast halves, cut into stir-fry strips*
1/2 tablespoon olive oil
1 tablespoon sesame seeds, toasted if desired
2 tablespoons thinly sliced green onions

Prepare sauce: In a medium saucepan, combine first 6 ingredients (salsa through water); bring to a boil, stirring often; keep warm. Meanwhile, in a plastic or paper bag, combine chili powder, ginger, garlic powder and pepper; add chicken strips; close bag and shake until coated. Heat the oil in a large skillet over medium-high heat; add chicken strips and stir-fry for 2 to 3 minutes or until cooked through. Spoon the sauce onto individual dinner plates and arrange the chicken strips on top; sprinkle with sesame seeds then top with green onions.

*LEANNE’S NOTE: partially freeze chicken for easy cutting.

Per Serving: 313 Calories; 10g Fat; 44g Protein; 11g Carbohydrate; 2g Dietary Fiber; 99mg Cholesterol; 678mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates. Points: 8

SERVING SUGGESTION: Garlic-sauteed bok choy and brown rice.

Love,

Leanne

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Popeye was right all along!

Healthy Foods
Popeye was right all along!

By: Leanne Ely

I’m strong to the finish cause I eats my spinach . . .

Popeye was a smart guy. Well, if you can look past the chain smoking, the violent tendencies he had towards Bluto and the way he objectified Olive Oyl. But anyway, the iconic cartoon sailor has been helping to make spinach cool for decades.

Everyone knows spinach is good for you, but there are lots of folks who’d rather chew on shoe leather than this leafy green wonder veggie. And that’s a shame!

Spinach is chock full of vitamins and nutrients. It has a very mild taste, it’s easy to prepare and it can be eaten cooked or raw.

I wouldn’t be caught without a box or two of spinach in my freezer and I always have some fresh baby spinach in my refrigerator so I have some to toss into salads and smoothies. (Yes! Throw spinach in your smoothies-you won’t even know it’s there!)

Now, if you aren’t a fan of spinach, chances are you just haven’t been doing it right. If you’ve tried it cooked and hated it (let’s face it, there’s not a lot to love about plain old wilted spinach), try it raw. If you can’t choke it down raw in a salad or on a sandwich, I can guarantee you that there’s a way you can sneak spinach into your diet so that you’ll enjoy (or at least not hate) eating it.

First of all, let me build my case and explain why you should add spinach to your diet.

1) It’s a vitamin powerhouse. Just like beet greens (which I wrote about the other day), spinach is full of vitamins K, A, and C.
2) It helps with weight management. Spinach is great for helping you keep your girlish figure because it slows down the rate at which your body digests food, keeping you full for a good long time.
3) It has nutrients galore. Spinach is a great source of iron, fiber and folate.
4) It’s high in nitrates (naturally occurring, not the sodium nitrates they put in hot dogs). Leafy green vegetables and their nitrates (a derivative of nitric oxide) help boost energy. Nitrates can also lower blood pressure, improve circulation and open up blood vessels. They can also increase muscular function (See, Popeye was right!).
5) It has anti-aging properties. If you eat spinach every day, you might actually slow down the effects of aging. Yes, you heard me right! When you eat spinach regularly, it will help the collagen in your skin to rejuvenate.
6) It’s good for your heart. Spinach contains compounds that can prevent your arteries from hardening. Its high amounts of folate also lessen your chances of developing heart disease.
7) It might help to fight cancer. Spinach has flavonoids—antioxidants—that help to get rid of inflammation in the body. Flavonoids have also been known to shrink tumors and to help prevent the risk of developing lung, ovarian and colon cancers.

I could literally go on for pages and pages about the benefits of spinach, but that’s not really what I’m here for. I’m here to help you put good food on the table.

So now that we’re all in agreement that spinach is good for you, let’s talk about how you can sneak it into your diet and into the bellies of your green-resistant family members if they won’t eat it simply wilted or in a salad.

Try these tips:

* Put it in a frittata with some bacon and cheese and they shouldn’t have any problem eating it.
* Put it on a pizza.
* Rethink your salads. If you can’t stand the onions and hardboiled eggs in a traditional spinach salad, toss your spinach with fresh fruit and goat cheese and some homemade vinaigrette.
* Add it to your family’s favorite soup.
* Thaw frozen spinach and add it to your casseroles.
* Add spinach to your favorite stir-fry (try garlic and pine nuts or almonds for extra yum).

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You can’t beat beet greens

Healthy Foods
You can’t beat beet greens

By: Leanne Ely

It’s no secret that I’m a big fan of kale. In fact, I might go so far as to say that kale farmers across the country should send me some kudos for all the folks I’ve helped nudge onto the kale train over the past twenty-some odd years!

But kale’s not the only green wonder that gets a special place of honor on my dinner table.

How many of you slice the tops off your beets and then toss them onto the compost heap or down the garbage disposal? Because, if that’s what you’re doing, you are essentially tossing a multitude of important nutrients into the trash.

In case you’re not familiar, beet greens are the pretty green leaves with red veins attached to that ruby red root we all know and love. Maybe you didn’t realize that these leaves are edible and quite nutritious, but I’m here to tell you they are.

First off, beet greens are extremely high in Vitamin K. Vitamin K is important in blood clotting, but studies are revealing that this special K vitamin may also help fight disease. If you’ve ditched dairy (good for you) and are trying to find other ways of getting in osteoporosis-fighting nutrition, try to up your intake of Vitamin K. Why? Because this vitamin works with calcium to make bones even stronger.

There’s also a great deal of Vitamin A in beet greens, a vitamin that helps maintain good vision. Carrots aren’t the only vegetable to help your eye sight! Vitamin A also strengthens the immune system by stimulating white blood cells and antibodies to help fight infections. Vitamin A might also play a role in preventing cancer.

Great, Leanne, but how do we prepare them?

I’m so glad you asked!

The next time you buy beets, keep the greens and turn them into a side dish or give them a starring role on the table in a main dish of their own. Wash the beet greens well, drain them and get rid of any large stems. Then, chop them into bite-sized pieces and steam the beet greens in a saucepan in just a little water. You can add anything you like. My paleo friends like to cook them with some bacon. If you like to get more veggies in, toss in some red pepper and onions. Cook them just until they’re nice and tender. You can finish them off with a bit of vinegar, or just enjoy the dish hot out of the pan.

Beet greens are especially delicious with fish.

So, spill it. Until now were you a beet green tosser? If you enjoy your beet greens, tell us how you like to prepare them by commenting below, or on Facebook.
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Grillin’ great veggies!

Healthy-Foods
Grillin’ great veggies!

By: Leanne Ely

Grilling veggies is not only a simple way to cook your vegetables; it’s also a delicious way to ramp up the flavor without much effort. Plus grilling your veggies is green, it keeps the house cool and uses the grill you’ve already heated up to grill your favorite chicken, beef or fish recipe.

One of my very favorite grilled vegetables is asparagus. Asparagus lend themselves to grilling as they are hearty and can stand the heat. To make sure your asparagus don’t fall through the grill, you can make little “rafts” out of them with long, bamboo skewers (I show you how in the grilling video in this week’s Healthy Foods).

Other veggies that do well with grilling include summer squash, zucchini, onion, cherry tomatoes, mushrooms and of course, corn on the cob.

The trick to making sure your veggies get grilled correctly is making sure they all have access to an even heat on the grill. In other words, a single layer on your grill. You need to either use a grill basket or tray (so they don’t fall through the grate) or put your veggies on kabobs using bamboo skewers that have been soaked (at least 30 minutes in water so they won’t burn) or stainless skewers.

Here’s your recipe for great grilled veggies: fabulous fresh veggies all washed and prepared, a little olive oil, a dash of sea salt and freshly ground pepper, then let the grill do its magic!

NOTE: I don’t recommend grilling in aluminum foil. Why? Well, you just end up steaming the veggies in those foil packets, so what’s the point? Do yourself a favor and get a grill tray or use skewers and expose those veggies to the grill, that is how real grilled veggies are made!

Want more grilling menus? Try our 20 For the Freezer Grilling Menus, YUM!
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Simple Skillet Sauce

Simple Skillet Sauce

By: Leanne Ely

Did you know you can make a simple sauce in the skillet? Honest, this is easy stuff! Just follow these easy steps…

 

 

 

 

 

 

Let’s pretend for a moment, you’ve just sautéed some chicken and veggies. The chicken is nicely cooked as are your veggies. Pull the chicken and veggies from the pan and place on a warm plate and keep warm (I turn my oven on to the lowest temp and then put a very loose foil tent “hat” on top of what I just sautéed. I don’t tuck the sides of the foil in; just let it rest on top to preserve the heat. If you tuck it all in, it will steam and lose its sautéed appeal). On the bottom of your pan, you’re going to see all kinds of browned up stuff from the chicken and veggies or what I refer to quite often as “browned goodie bobs”. This is concentrated flavor that will make for an exquisite sauce.

To make sauce, you will need liquid. I like to add chicken broth (adds more flavor and body than just plain water). I also might add a little wine, depending on what I’ve just cooked. The deal is you’re going to use the liquid to pull the stuff up off the bottom and incorporate into the liquid using your trusty wire whisk.

Anyway, you’re going to crank the heat up somewhat (not too high or the liquid will all evaporate too fast) and whisk the bottom of the pan like your life depended on it. Your liquid will start to turn a little brown (from incorporating the goodie bobs) and next thing you know, you’ll have something that starts to look like a sauce emerging. Now we’re cooking! Isn’t this the coolest?? When I made my first sauce like this, I felt like I could do anything in the kitchen. It’s really that empowering, really!

At this point, you may have enough liquid, too much liquid or not enough. The remedies are simple—if it’s just right, pull it from the heat, arrange your chicken and veggies on a serving plate and pour a portion of the sauce over the top. If you have too much liquid, then you will bring your sauce down to a simmer and let the sauce reduce via evaporation. Now if you let it reduce a lot, you’ll make your sauce instead into a reduction, which is just really a concentrated sauce and for our purposes right now, you don’t need to go there. If you don’t have enough liquid, then add just a little more chicken broth (or your liquid of choice) and whisk away till you get the desired consistency.

Whew! There you have it, Saute 101, complete with a lovely sauce. How’s that for an explanation? Are you feeling good about your skillet now? I hope so! Have FUN!

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Treat Your Body to Some Sprouted Grains

Treat Your Body to Some Sprouted Grains

By: Leanne Ely

There’s a lot of talk these days about gluten sensitivity. Celiac disease, a digestive disease that damages the small intestine and interferes with the absorption of nutrients, has become more common in recent years.

And while gluten sensitivity is one thing, celiac is quite another. Grains that are sprouted can often be tolerated by gluten sensitive folks, while those with celiac just need to stay clear, unless of course, they have the go-ahead from their doctors.

The main difference between a sprouted grain and a non-sprouted grain is the digestibility. Sprouted grains are much easier on the body to digest vs. a regular grain that is not sprouted. Sprouting a grain produces vitamin C, increases beta-carotene and vitamin B content and helps the body to absorb calcium, zinc, iron, copper and magnesium. And while our bodies view whole grains as starches, they view sprouted grains as vegetables and have an easier time digesting them and getting more out of them, nutrient-wise, too.

So next time you’re perusing the bread aisle and wondering which bread to pick up, you might want to consider Food for Life’s bread. The Ezekiel bread is made exclusively with sprouted grains and toasted, it tasted phenomenally rich. The added benefit to eating a sprouted grain bread is helpful if you’re trying to lose weight. Why? Well, you know that the more veggies you eat the better and the less starchy stuff you eat, the less you’re going to end up wearing it! Your body sees that sprouted wheat bread as veggies, yay!

Here’s a simple recipe for my favorite way to have an Ezekiel bread sandwich:

Grilled Basil Tomato Cheese Sandwiches
Serves 1

2 slices Ezekiel bread
1 teaspoon whipped unsalted butter
1 ounce low-fat Provolone cheese, grated
2 slices tomato
4 leaves fresh basil

Butter one side each of the bread. In a skillet, heat over medium high heat. Place the slices butter side down. Carefully place cheese evenly on both pieces of bread, careful not to get it in the hot pan.

As cheese starts to melt, place tomato and basil on one side of the bread, now squish together, cut on a diagonal and devour…yum!

Per Serving: 291 Calories; 12g Fat; 16g Protein; 33g Carbohydrate; 6g Dietary Fiber; 26mg Cholesterol; 428mg Sodium. Exchanges: 1 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Points: 8

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Stick to Your Skillet!

Stick to Your Skillet!

By: Leanne Ely

The skillet is one of the best inventions since (yeah, I’ll use that food metaphor), sliced bread. This wonder of precision crafted metal can handle your dinner with ease and gives you the extra bonus of being easy on the clean up, too.

As simple and wonderful as the crockpot is for making stews and soups, the skillet is likewise just as simple and wonderful for quick sautés, stir fries and other easy to make dinners, plus you don’t have to wait all day to get it cooked!

I know a lot of people swear by their nonstick cookware, but I’m not one of them. The fact is a heavy stainless skillet will make fabulous sauces the way a nonstick cannot. Why? Because there is no “stick” and you need the “stick” on the bottom of the pan to give you those golden nuggets of flavor left by chicken (or whatever else you’re cooking) to infuse savor into your sauce. This is the secret to richly flavored sauces. If you have a nonstick skillet, by all means use it for making eggs, but skip it for skillet dinners!

So what are you waiting for? Get your skillet out and let’s get busy! Here’s an easy recipe for you that I guarantee you will make again and again. It’s a SavingDinner.com classic with a huge fan base, so make sure you print it off and keep it. :-)

RECIPE RAVE: Garlic Lime Chicken
Serves 6

“Oh that Garlic Lime Chicken! I think I could serve that a few times a week and my husband and kids would be thrilled!” ~Kate Brown

1 teaspoon sea salt
3/4 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon thyme
6 boneless skinless chicken breast halves
2 tablespoons butter
2 tablespoons olive oil
1/2 cup low sodium chicken broth
4 tablespoons lime juice

On a dinner plate, mix together first 7 ingredients. Sprinkle mixture on both sides of chicken breasts (or double the spice mixture if you like it a little spicier).

In a skillet heat butter and olive oil together over medium high heat. Saute chicken until golden brown on each side, about 5 minutes on either side. Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan. Keep cooking until sauce has reduced slightly. Add chicken back to the pan to thoroughly coat and serve.

Per Serving: 271 Calories; 10g Fat; 40g Protein; 2g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 507mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat. Points: 6

SERVING SUGGESTIONS: Serve with garlic mashed potatoes (make mashed potatoes; add garlic powder to taste), steamed broccoli and a salad if you want more greens.

Enjoy!

Are you a raving Garlic Lime Chicken fan? Tell us about it here!

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Support Your Community!

Support Your Community!

By: Leanne Ely

Dear Friends,

Summer is almost here!

One of the best ways to start off Summer in earnest is to hit your nearest farmer’s market. This is the place where you can buy good, locally grown veggies and see what’s in season.

With few exceptions, this stuff is less expensive than your grocery store. Not only that, but some farmer’s market’s feature a lot of organic produce that you can get for a good price. If not, the local farmers usually don’t use as many pesticides and again, most often you will find a great deal, plus probably get into a fun conversation about what you’re buying, where it’s grown and the weather.

Farmer’s market’s are a wonderful way to support your local community, learn more about locally grown stuff, educate your children about healthy eating and how their food is grown, and maybe even buy some locally produced honey, eggs, homemade breads and pies. At my farmer’s market in Matthews, NC, they even have music, local chef’s cooking and huge bouquets of fresh flowers. I’d rather be at a farmer’s market than in a mall, that’s for sure.

See what your town offers and then seek it out. I’m going to bet you’ll pick up a little local flavor and a whole lot of healthy stuff at your local farmer’s market just like I do. Enjoy yourself and while you’re at it, say hi for me and give them a hug. I love local farmers!

Here’s a delicious recipe you can make once you get home from the farmer’s market–if you’re lucky enough to grab some local cauliflower:

Leanne’s Baked Cauliflower
Serves 4

1 head cauliflower steamed
1 tablespoon (thereabouts) butter
1 tablespoon (thereabouts) Dijon mustard
1 cup (thereabouts) low fat shredded cheddar cheese

Preheat oven to 375 degrees.

Place steamed cauliflower in an 8 x 8 baking dish. Rub butter over the top, rub the mustard over the top, sprinkle cheese on the top. Place cauliflower in the oven for about 10 minutes or cheese is hot and bubbly.

Per Serving: 113 Calories; 5g Fat; 10g Protein; 8g Carbohydrate; 4g Dietary Fiber; 14mg Cholesterol; 292mg Sodium. Exchanges: 1 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 3

Love,
Leanne

What do you LOVE picking up at your local farmer’s market this time of year?

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Simplify Your Meals

Simplify Your Meals

By: Leanne Ely

In our pursuit for saving money, we find ourselves scouring the world and the web for ways to cut corners and expenses. And nowhere is that more apparent than in our weekly quest to feed the family.

We kill ourselves searching high and low for coupons. We seek out the bargains, willingly investing our gas and time to get the lowest prices, even if it means a big drive. We’re saving a lot of money, we say to ourselves.

But what about the concept of simplifying? It seems to me that we humans have this tendency to overcomplicate things and make it harder than it has to be. It’s good to save money—especially when it comes to your grocery budget, don’t get me wrong. But at some point, there needs to be a line drawn in the sand. It needs to make sense, not just cents!

I was thinking about this idea of simplifying while I enjoyed my wonderful breakfast this morning. It wasn’t fancy, but it was simple. Two lovely eggs, basted to my liking on top of a bed of lightly sautéed garlicky spinach. Very satisfying, very inexpensive and no huge Madison Avenue ad campaign behind any of that food, no coupons, no nothing and yet it cost me less than a dollar to have breakfast.

The take away lesson here is that real food doesn’t usually have a lot of hoopla and fanfare telling you it’s there. Packages of dried beans and bunches of fresh broccoli aren’t advertised on TV. You won’t see any cartoon characters on anything in the produce department of your grocery store, nor will you see celebrity endorsements for grass fed beef or wild fish. Think about that.

And while you’re thinking, here’s a recipe using simple, easy to find, healthy ingredients. Enjoy!

Crock-Nutty Chicken
Serves 6

1/3 cup peanut butter
6 tablespoons soy sauce–divided
3 1/2 teaspoons onion — minced
2 cloves garlic — pressed
several drops tabasco
1/4 teaspoon ground ginger
6 boneless skinless chicken breast halves
3 tablespoons honey
1/2 tablespoon butter — melted
2 cups chicken broth
2 tablespoons corn starch

Mix peanut butter, 3 tablespoons of the soy sauce, onion, garlic, tabasco and ginger.

Spread peanut butter mixture inside of each chicken breast halves piece. Fold in half; close with small skewer or toothpick. Place in crockpot. In a bowl, mix remaining 3 tablespoons soy sauce with honey, butter and broth and pour over chicken. Cover and cook on low for 4 to 5 hours.

Remove chicken from crockpot and keep warm. Transfer remaining cooking liquid to a saucepan and heat to a boil. In a small bowl, dissolve cornstarch in small amount of cold water and stir into sauce. Cook for about 5 minutes or until sauce thickens nicely. Serve with sauce spooned over the top of chicken. Don’t forget to remove toothpicks before serving!

Per Serving: 478 Calories; 14g Fat; 40g Protein; 16g Carbohydrate; 2g Dietary Fiber; 98mg Cholesterol; 1497mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates.

SERVING SUGGESTIONS: Brown rice or quinoa, a spinach salad and some baby carrots.

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