Recipe: White Bean Chicken Chili

White Bean Chicken Chili

makes 6 servings (about 2 cups each)

Ingredients:
dried great northern beans, 1 lb

dried minced onion, 2 tsp
garlic powder, 1 tsp
chili powder, 2 tsp
ground cumin, 2 tsp
ground coriander, 1 tsp

dried oregano, 1 tsp

seasoned salt, 2 tsp

chicken breast, about 1 lb
water

salt to taste

Directions:

[1] In a large pot over high heat, add 1-2 qt water and dried beans and let come to a boil. Remove from heat and let sit covered for one hour.
[2] Drain beans and discard water. In a large pot over high heat, add 4 qt fresh water, beans, and salt, and let come to a boil. Once bubbly, reduce heat to medium, and let cook for one hour.

[3] Grill chicken, cut into bite-sized pieces.

[4] Drain beans and reserve water. In a large pot over medium heat, add cooked beans, 1 cup reserved cooking liquid (or chicken broth), onion, garlic, chili powder, cumin, coriander, oregano, seasoned salt, and chicken. Add more cooking liquid as needed (I added another 1 cup). Let simmer for at least 10-15 minutes more.

[5] All done! Time to eat!! :)

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Chicken Stroganoff Stew

Chicken Stroganoff Stew
makes 8 servings (about 2 cups each)

Ingredients:
chicken broth, 4 cups
dried minced onion, 1 Tbsp
paprika, 1 Tbsp
garlic powder, 2 tsp
worcestershire sauce, 1 Tbsp
pearled farro, 1 cup
chicken breast, about 1.5 lb
mushrooms, 2 15oz cans
light sour cream, 1 cup
salt to taste

Directions:

[1] In a pot over high heat, add broth, onion, paprika, garlic powder, and worcestershire sauce, and let come to a boil. Add farro, reduce heat to medium-high, and cook for 20-25 minutes.
[2] Grill chicken, cut into bite-sized pieces.
[3] Add chicken to the pot, along with mushrooms and sour cream. Stir to combine, simmer on medium for 10-15 minutes.
[4] All done! Time to eat!! :)

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Cowboy Caviar / Texas Caviar

Cowboy Caviar / Texas Caviar
makes 10-12 servings (1/2 cup each)

Ingredients:
black beans, 15oz can drained & rinsed
black eyed peas, 15oz can drained & rinsed
corn, 15oz can, drained
diced tomatoes, 15oz can drained
diced green chilis, 4oz can drained
dried minced onion, 1 Tbsp (or substitute fresh onion)

italian dressing, 1 cup

Directions:

[1] Combine all ingredients in a bowl and mix until combined.
[2] Cover and let sit in fridge at least an hour to let flavors combine.
[3] Grab some chips or other delivery devices, and it's time to eat!! :)

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Egg Roll In A Bowl

Egg Roll In A Bowl
makes 4 servings

Ingredients:
ground turkey, 1 lb
cabbage, 1 medium head
carrots, 2-3 medium
bamboo shoots, 8oz can drained
water chestnuts, 8oz can drained
reduced sodium soy sauce, 4-6 Tbsp
dried minced onion, 1 Tbsp

garlic powder, 1 tsp

ground ginger, 1 tsp

sesame oil, 1 Tbps (optional)

salt, to taste

Directions:

[1] In large pan over medium-high heat, brown ground turkey until cooked thoroughly.
[2] Chop cabbage and carrots into small, coleslaw-sized pieces.
[3] Add cabbage, carrots, and all remaining ingredients, reduce heat to medium-low, and let simmer for 10-20 minutes, stirring occasionally.
[4] Taste and adjust salt as needed. That's it! Time to eat!! :)

Nutrition Info (per serving): 270 calories, 8g fat (3.5g saturated), 8g fiber, 27g protein ... Cost Per Serving (at my store, anyway): $2.49

Enjoy, and until next time... rock on!
--Jay :)

Recipe: American-Style Goulash

American-Style Goulash
makes 8 servings (about 2 cups each)

Ingredients:
vegetable oil, 1 Tbsp
ground turkey, 1/2 lb
zucchini, 2 lb
bell pepper
diced tomatoes, 15oz can
tomato sauce, 15oz can
chicken broth 3-4 cups
dried minced onion, 1 Tbsp
Mrs. Dash Italian seasoning, 1 Tbsp
garlic powder, 1 tsp
bay leaves, 2 medium
low-sodium soy sauce, 1 Tbsp
elbow macaroni, 1/2 cup
salt to taste

Directions:

[1] In a pot over medium-high heat, add oil and cook ground turkey until brown.
[2] Dice zucchini and bell pepper, and add to the pot along with diced tomatoes, tomato sauce, chucken broth, onion, Mrs. Dash, garlic powder, bay leaves, and soy sauce. Raise heat to high, let boil, reduce heat to medium-low, and simmer for 30-40 minutes.
[3] Add pasta, salt to taste, and simmer for 15-20 minutes.
[4] All done! Time to eat!! :)

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Minestrone

Minestrone
makes 8 servings

Ingredients:
celery, 4-6 ribs
carrots, 4-6 medium
zucchini, 1 medium
chicken or veggie broth, 4 cups
water, 3 cups
frozen french-cut green beans, 1/2 lb
kidney beans, 2 15oz cans (drained)
white beans, 2 15oz cans (drained)
diced tomatoes, 15oz can

Mrs. Dash Italian seasoning, 3 Tbsp

dried minced onion, 1 Tbsp

garlic powder, 1 tsp

salt, 1 1/2 tsp

black pepper, 1/2 tsp
fresh baby spinach, 5 oz
small shell pasta, 1/2 cup

Directions:
[1] Chop celery, carrots, and zucchini into small, bite-size pieces.
[2] In large pot over high heat, add broth, water, celery, carrots, zucchini, kidney beans, white beans, green beans, tomatoes, Mrs. Dash, onion, garlic powder, salt, and pepper. Bring to a boil, reduce heat, and let simmer for 20-30 minutes.
[3] Add spinach and pasta, and let simmer for 20-30 more minutes.
[4] Soup's on! Time to eat!! :)

Nutrition Info (per serving): 257 calories, 1g fat (0g saturated), 15g fiber, 16g protein ... Cost Per Serving (at my store, anyway): $1.32

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Quinoa & Chickpea Soup

Quinoa & Chickpea Soup
makes 8 servings

Ingredients:
celery, 4-6 ribs
carrots, 4-6 medium
chicken or veggie broth, 4 cups
water, 3 cups
chickpeas, 4 15oz cans (drained)
diced tomatoes, 15oz can

dried minced onion, 1 Tbsp

Mrs. Dash Italian seasoning, 3 Tbsp

garlic powder, 1 tsp

salt, 2 tsp

quinoa, 1 cup

Directions:
[1] Chop celery & carrots into small, bite-size pieces.
[2] In large pot over high heat, add broth, water, celery, carrots, chickpeas, tomatoes, onion, Mrs. Dash, garlic powder, and salt. Bring to a boil, reduce heat, and let simmer for 30-40 minutes.
[3] Add quinoa, and let simmer for 20 more minutes.
[4] Soup's on! Time to eat!! :)

Nutrition Info (per serving): 322 calories, 4.75g fat (0g saturated), 14.5g fiber, 15.5g protein ... Cost Per Serving (at my store, anyway): $0.99

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Lentil & Quinoa "Burgers"

Lentil & Quinoa "Burgers"
makes 4 servings

Ingredients:
quinoa, 1/2 cup
dry lentils, 1/2 cup
dry oatmeal, 1 cup
fresh cilantro, 1/3 cup
dried cumin, 2 tsp
garlic powder, 1/2 tsp
lemon juice, 1 Tbsp
chopped walnuts, 1/2 cup
water, 4 cups
salt, 2 tsp
black pepper, 1/4 tsp

Directions:
[1] In a small pot, add 1 cup water and bring to boil. Add quinoa and 1/2 tsp salt. Reduce heat, cover, and simmer about 15 minutes or until liquid is absorbed. Let cool (or refrigerate).
[2] In medium pot, add 3 cups water and bring to boil. Add lentils and 1/2 tsp salt. Reduce heat, cover, and simmer until lentils are just tender, about 15-20 minutes. Drain and let cool (or refrigerate).
[3] Combine in a food processor: half the cooked lentils, all the cooked quinoa, oatmeal, cilantro, cumin, garlic powder, lemon juice, pepper, and 1 tsp salt. Process until well combined.
[4] Add remaining cooked lentils and walnuts. Process until well combined. If the mixture is too thick, add more liquid (like 1 more Tbsp lemon juice). If too thin, add a small amount of oatmeal. It should be a nice, mold-able consistency but not too sticky.
[5] Divide mixture into 4 patties. Grill until heated through. (I cook mine about 6-8 minutes on a two-sided contact grill. The mixture is fully cooked at this point, so you're just looking to make things hot!)
[6] Eat up! :)

Nutrition Info (per serving): 335 calories, 13.25g fat (1.25g saturated), 9.5g fiber, 13.5g protein ... Cost Per Serving (at my store, anyway): $1.15

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Green Curry Lentils

Green Curry Lentils
makes 6 servings

Ingredients:
Dry Lentils, 1 lb
Carrots, 4-6 medium
Celery, 4-6 stalks
Chicken or Vegetable Broth, 4 cups
Water, 4 cups
Light Soy Sauce, 1 1/2 Tbsp
Green Curry Paste, 1-2 Tbsp (or more, to taste)
Dried Minced Onion, 1 Tbsp
Ground Cumin, 1/2 tsp
Ground Coriander, 1/2 tsp
Light Coconut Milk, 15oz can
salt, to taste

Directions:
[1] Dice carrots & celery, then sweat in a pot over medium heat for about 10 minutes.
[2] Add broth, water, soy sauce, curry paste, onion, cumin & coriander. Stir to combine and bring to a boil.
[3] Once bubblage is obtained, slap on a lid, reduce heat to medium-low, and simmer for 30-45 minutes.
[4] Add coconut milk, slap the lid back on, and simmer for 10-15 minutes.
[5] Adjust salt to taste, and add more curry paste if more heat is desired.
[6] Time to eat! :)

Nutrition Info (per serving): 332.5 calories, 5.5g fat (3.5g saturated), 19.5g fiber, 20.5g protein ... Cost Per Serving (at my store, anyway): $1.38

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Spinach Lasagna Using Zucchini "Noodles"

Spinach Lasagna
makes 6-8 servings

Ingredients:
3 lbs Zucchini
1 lb Ground Turkey or Chicken
29oz can Tomato Sauce (or two 15oz cans)
1 Tbsp Mrs. Dash Italian Seasoning (or your fave Italian seasoning)
1 Tbsp dried minced onion 
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp garlic powder
two 10oz boxes Frozen Spinach
15oz Ricotta, part-skim
1 cup shredded cheddar cheese
salt, to taste

Directions:[1] Microwave frozen spinach until cooked. Drain spinach well.
[2] In a pot over medium-high heat, brown ground meat until cooked through. Add tomato sauce, ricotta, spinach, Italian seasoning, onion, basil, oregano, garlic powder & salt (I used 2 tsp total). Bring to a boil, then reduce to a simmer and let hang out.
[3] Slice zucchini into thin rounds, or thin long pieces, using a mandolin, box grater, etc.
[4] In a 13x9 casserole dish, place a little bit of sauce on the bottom to prevent "noodle" stickage, then layer zucchini and sauce in alternating layers until your dish is nice and full.
[5] Bake at 350 degrees F for about 1 hour, top with cheese, and bake about 15 more minutes.

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Chicken Posole / Pozole

Chicken Posole / Pozole
makes 6 servings, about 2 cups each

Ingredients:
2 Tbsp oil
6-8 medium carrots
4 cups chicken broth
2 cups water
1 15oz can tomato sauce
3 15oz cans hominy
1.5 lb chicken breast
1 Tbsp seasoned salt
2 tsp dried minced onion
2 tsp chili powder

2 tsp dried cumin

1 tsp dried oregano

1 tsp garlic powder

Directions:
[1] Dice carrots.
[2] In a large pot over medium-high heat, add oil and let come to temperature. Add carrots and let soften for 10 minutes
[3] Grill chicken breasts, let rest for a few minutes, then dice into bite sized pieces.
[4] To the carrot pot, add broth, water, tomato sauce, hominy, and all spices. Bring to boil, reduce heat, then simmer for 15-20 minutes.
[5] Add diced chicken, and let simmer 5-10 more minutes.
[6] Eat!!

Nutrition Info Per Serving (based on 6 servings):
308 calories, 3g fat (0.5g saturated), 9.75g fiber, 30.5g protein.

Recipe Cost: $1.54 per serving.

Enjoy!! ~Jay :D

Recipe: Stuffed Peppers w/Farro

Stuffed Peppers w/Ground Turkey & Farro
makes 6-8 servings

Ingredients:
4-6 bell peppers
2 cups water
1 cup pearled farro
2 Tbsp oil
1 lb ground turkey
29 oz can tomato sauce (or two 15 oz cans)
1 Tbsp Mrs. Dash Italian seasoning
1 Tbsp dried minced onion
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp garlic powder
2 tsp salt
1 cup shredded cheese

Directions:
[1] Prepare farro according to package instructions. For the brand I used, bring 2 cups water to a boil, add 1 tsp salt, add farro, reduce heat and simmer 20-25 minutes or until water is absorbed.
[2] In a large pot over medium-high, heat oil for a couple of minutes. Add ground turkey and cook until browned.
[3] To the turkey pot, add tomato sauce and all spices, including the other 1 tsp salt. Let simmer until farro is done.
[4] Add cooked farro to meat sauce mixture and stir to combine.
[5] Arrange peppers in a 9x13 baking dish (either 6 peppers standing upright with tops removed and insides cleaned out, or 4 peppers using the horizontal "boat" method as I did in our video) and fill with meat sauce, letting the extra flow over into the dish.
[6] Bake at 350 degrees for 30-45 minutes, top peppers with 1 cup shredded cheese, then bake 10-15 minutes more.
[7] Eat!!

Nutrition Info Per Serving (based on 8 servings):
304 calories, 13.5g fat (5.5g saturated), 4.5g fiber, 18g protein.

Recipe Cost: $1.25 per serving.

Enjoy!! ~Jay :D

Recipe: Split Pea Soup

Split Pea Soup
makes 6 servings, about 1 1/2 to 1 3/4 cups each

Ingredients:
1 lb split green peas, rinsed
2 Tbsp vegetable oil
4-6 medium carrots
4-6 stalks celery
4 cups chicken broth
4 cups water
1 Tbsp dried minced onion
1 tsp dried thyme
3 bay leaves
1 Tbsp salt

Directions:
[1] Dice carrots and celery; soften on medium-low heat for about 10 minutes in a pan with oil.
[2] Add all remaining ingredients; raise heat to high and bring to boil.
[3] Once bubblage has been obtained, reduce heat to medium-low and simmer for about 1 hour.
[4] Insert soup into bowl; spoon into soup; then spoon into mouth.

Nutrition Info Per Serving:
250 calories, 0g fat (0g saturated), 12.5g fiber, 21g protein.

Recipe Cost: $3.77 total recipe; $0.63 per serving.

Enjoy!! ~Jay :D

Recipe: Shepherd's Pie / Cottage Pie

Shepherd's Pie / Cottage Pie
makes 6-8 servings, depending on how you work dat knife

Ingredients:
1 lb ground turkey (or meat of your choice)
2 Tbsp vegetable oil
4 medium carrots
4 stalks celery
1 cup chicken broth
1 Tbsp worcestershire sauce
1 Tbsp dried minced onion
2 lbs cauliflower
15oz can pinto beans
1 cup cheese
2 tsp seasoned salt (one for the meat, one for the cauliflower)

Directions:
[1] Cauliflower: rinse and cut into manageable sized pieces; boil for 10 minutes; drain; add 1 Tbsp salt; mash or puree until smooth (adding about 1/4 cup of the cooking liquid back in if needed).
[2] Meat & Veg Mix: dice carrots and celery; soften on medium-low heat for about 10 minutes in a pan with oil; add meat (raise temp to medium-high) and cook until brown; add broth, worcestershire, onion, and 1 Tbsp salt; simmer 10 more minutes.
[3] Assembly: In 9x13 baking dish, layer meat & veg mix; then beans (rinse & drained); then smashed cauliflower; then top with cheese.
[4] Bake at 400 degrees for about 30 minutes until cheese has browned (broil at the end if needed).

Nutrition Info:
- If cutting into 6 pieces: 390 calories, 18g fat (7.5 saturated), 10.5g fiber, 27g protein.
- If cutting into 8 pieces: 292.5 calories, 13.5g fat (5.5 saturated), 8g fiber, 20g protein

Recipe Cost: $9.15 total recipe; $1.53 per piece for 6 pieces; $1.14 per piece for 8 pieces.

Enjoy!! ~Jay :D

Recipe: Roasted Red Pepper Hummus

Roasted Red Pepper Hummus
Makes About 8 Servings (1/2 cup each)

Ingredients:
Tahini (Sesame Paste), 3/8 cup
Lemon Juice, 1/2 cup
Canola or Vegetable Oil, 2 Tbsp
Salt, 1 tsp
Ground Cumin, 1 tsp
Garlic Powder, 1/4 tsp
Chickpeas, two 15oz cans, drained
Roasted Red Peppers, 12oz jar

Directions:
[1] Combine lemon juice & tahini in food processor. Process for 1 minute, scrape down the sides, then process for 30 seconds more.
[2] Add oil, garlic powder, cumin & salt. Process for 30 seconds, scrape down the sides, then process for 30 seconds more.
[3] Add half the chickpeas and half the red peppers, then process for 1 minute. Scrape down the sides, add the rest of the chickpeas and red peppers, and process for 1-2 minutes until thick and smooth.
[4] If the hummus is too thick, add 2-3 Tbsp of either the liquid from the red peppers (my preference), the chickpeas, or just plain water, and process until it reaches the desired consistency.
[5] Grab some veggies or healthy chips, and get dippin! :)

Nutrition Info (per 1/2 cup serving): 215 calories, 11.1g fat (1.4g saturated), 21g carbs (6.9g fiber, 1g sugar), 9.1g protein ... Cost Per Serving (at my store, anyway): $1.18

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Mexican Quinoa Bake

Mexican Quinoa Bake
Makes 6 servings

Ingredients:
Quinoa, 1 cup
Canola or Olive Oil, 4 tsp
Chicken or Vegetable Broth, 2 cups
Green Bell Pepper (1/2 pepper, chopped)
Zucchini (1 cup, cubed)
Black Beans, 15 oz can, drained & rinsed
Diced Tomatoes 28 oz can, drained
Frozen Corn, 1 cup
Dried Minced Onion, 1 Tbsp
Garlic Powder, 1/2 tsp
Ground Cumin, 1/2 tsp
Dried Oregano, 1 tsp
Chili Powder, 1 tsp
Lime Juice (1/2 lime, squeezed)
Salt, to taste
Shredded Cheese, 1 cup

Directions:
[1] Preheat oven to 375 degrees.
[2] Place quinoa in a fine mesh strainer and rinse with cool water for about 2 minutes. In a medium saucepan, heat 2 tsp oil over medium-high heat. Add quinoa and cook, stirring, for about 1 minute. The quinoa should begin to dry out and pop a bit. Add chicken or vegetable broth, stir and bring to a boil. Reduce heat to low and cook, covered, for 15 minutes. Remove from heat and let stand, covered, for 5 minutes.
[3] Meanwhile, in a medium skillet, heat 2 tsp oil over medium heat. Add bell pepper and cook, stirring occasionally until soft, about 7 minutes. Add zucchini and cook 3 more minutes.
[4] In a large mixing bowl, combine cooked quinoa, bell pepper/zucchini mixture, beans, tomatoes, corn, onion, garlic powder, cumin, oregano, chili powder, lime juice, and salt to taste (about 1 tsp). Mix thoroughly and and transfer to 13x9 baking dish that has been prepared with cooking spray.
[5] Bake 30 minutes, top with cheese, and bake/broil 10 minutes more until melted and just beginning to brown.

Nutrition Info (per serving): 318 calories, 8.1g fat (4g saturated), 45.8g carbs (6.8g fiber, 7.5g sugar), 16g protein ... Cost Per Serving (at my store, anyway): $1.25

Original Recipe "Crispy Quinoa Bake" from Lindsay Moe at The Live-In Kitchen Blog:
http://www.theliveinkitchen.com/2012/12/11/crispy-quinoa-bake/

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Chicken & Chickpea Thai Curry

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Chicken & Chickpea Thai Curry
makes 6 servings

Ingredients:
Light Coconut Milk, 15oz can
Chicken or Vegetable Broth, 1/2 cup
Light Soy Sauce, 1 1/2 Tbsp
Red Curry Paste, 1 tsp
Dried Minced Onion, 1 Tbsp
Ground Cumin, 1/2 tsp
Ground Coriander, 1/2 tsp
Chickpeas, two 15oz cans, drained
Boneless Skinless Chicken Breast, 1 lb
Rice, 1 cup uncooked
salt, to taste

Directions:
[1] In a large pot over medium-high heat, combine coconut milk, broth, soy sauce, curry paste, onion, cumin & coriander. Whisk to combine and bring to a boil.
[2] Once bubblage has been attained, add chickpeas. Return to a boil, reduce heat to medium-low, and simmer for 10 minutes
[3] Meanwhile, grill chicken breast and cut into bite sized pieces.
[4] Also meanwhile, cook your rice according to package directions and have it on standby.
[5] After the chickpeas have bubbled for 10 minutes, add cooked chicken to the pot and let simmer for 2-3 more minutes.
[6] Adjust salt to taste, and add more curry paste if more heat is desired.
[7] Serve over rice, and you're ready to roll! :)

Nutrition Info (per serving, including rice): 331 calories, 5.3g fat (3.3g saturated), 44.9g carbs (8.9g fiber, 0.1g sugar), 25.1g protein ... Cost Per Serving (at my store, anyway): $1.26

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Spinach Lasagna with Homemade Meat Sauce

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Spinach Lasagna
makes 8 servings

Ingredients:
9 Lasagna Noodles
Ground Chicken (1 lb)
Tomato Sauce, two 15oz cans
1 Tbsp Mrs. Dash Italian Seasoning (or your fave Italian seasoning)
1 Tbsp dried minced onion 
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp garlic powder
Frozen Spinach, two 10oz boxes
Ricotta, 15oz part-skim
1/2 cup Egg Substitute
2 Tbsp grated parmesan cheese
1 cup shredded cheddar cheese
salt, to taste

Directions:
[1] In a large pot of salted water on high heat, boil your 9 lasagna noodles to the minimum time recommended on the box (mine was 10 minutes). Strain & place in an ice bath to stop the cooking process.
[2] In a pot over medium-high heat, brown ground chicken until cooked through. Add tomato sauce, Italian seasoning, onion, basil, oregano, garlic powder & salt (I used 1 tsp). Bring to a boil, then reduce to a simmer and let hang out.
[3] Microwave frozen spinach until cooked (my microwave took about 15 minutes), breaking apart the ice chunks every so often. Drain spinach well, and combine in a large bowl with your ricotta, egg substitute & salt (I used 1 tsp again).
[4] In a 13x9 casserole dish, place a little bit of sauce on the bottom to prevent noodle stickage, then layer: 3 noodles, 1/3 spinach mixture, 1/3 meat sauce, 1 Tbsp parmesan, 3 noodles, 1/3 spinach mixture, 1/3 meat sauce, 1 Tbsp parmesan, 3 noodles, rest of spinach mixture, rest of meat sauce, then top with cheddar cheese.
[5] Bake at 350 degrees F for 15-20 minutes until bubbly, then broil at 500 degrees F until golden brown.

Nutrition Info (per serving): 384.5 calories, 13.8g fat (6.4g saturated), 34.6g carbs (3.5g fiber, 5.3g sugar), 25.8g protein ... Cost Per Serving (at my store, anyway): $1.57

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Sweet Potato "Fries"

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Sweet Potato "Fries"
makes 2 servings, 1 sweet potato each

Ingredients:
2 medium sweet potatoes, washed w/skin on
3/4 tsp salt
1/2 tsp black pepper
2 tsp garlic powder
1 Tbsp canola or vegetable oil
Directions:
[1] Place your oven rack in the center position, and preheat oven to 450 degrees F.
[2] Cut sweet potatoes into 1/4-inch thick pieces.
[3] In a large bowl, combine sweet potatoes with all remaining ingredients and mix until evenly coated.
[4] Spray a large sheet pan with cooking spray, and arrange sweet potatoes in a single layer. Bake for 20 minutes on the first side, until nice and brown.
[5] Flip all sweet potato pieces, and bake for 10-15 more minutes. (Watch them, they burn easily!)
[6] You're done! Grab a plate, and let's eat!!!

Nutrition Info (per serving): 226 calories, 3.5g fat (0.25g saturated), 45.6g carbs (6.8g fiber, 9.4g sugar), 3.6g protein ... Cost Per Serving (at my store, anyway): $0.62

Enjoy, and until next time... rock on!
--Jay :)

Recipe: Italian Chicken Burger

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Italian Chicken Burger
makes 4 servings, 1 burger each

Ingredients:
Ground Chicken (1 lb)
2 Tbsp dried minced onion 
2 Tbsp dried parsley
1 Tbsp Mrs. Dash Italian Seasoning (or your fave Italian seasoning)
2 tsp salt
Directions:
[1] In a large bowl, combine all ingredients and mix well.
[2] Form ground chicken mixture into four burger patties, about 1/4 pound each.
[3] Grill to an internal temperature of 165 degrees F. (Using a two-sided contact grill, I reach this temperature in about 5-7 minutes. Adjust your time based on cooking method.)
[4] You're done! Let's eat!!!

Nutrition Info (per serving): 180 calories, 9g fat (2g saturated), 1g carbs (0g fiber, 0g sugar), 22g protein ... Cost Per Serving (at my store, anyway): $0.95

Enjoy, and until next time... rock on!
--Jay :)