Garlic Hummus Chicken + Greek Farro Salad

PSA: May 13th is National Hummus Day and everyone should celebrate! I mean who doesn’t love a good dollop of Sabra hummus on veggies or crackers? But there are plenty more creative ways to use hummus as I’m sure you’ll find out thanks to all the lovely Recipe Reduxers participating in this recipe contest! Hummus is a good plant-based source of protein and fiber.

P.S. If you have leftover Greek Farro Salad then mix in some cannellini beans (or whatever beans you have on hand) for an easy, plant-based lunch!

*I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.


Garlic Hummus Chicken + Greek Farro Salad

Ingredients

  • Garlic Hummus Chicken:
  • 4 chicken breast
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp turmeric
  • Pinch salt and pepper
  • 1/2 container Sabra Roasted Garlic Hummus
  • Greek Farro Salad:
  • 1/2 cup cooked farro
  • Handful shredded kale
  • 1/4 cup cucumber, chopped
  • 1/4 cup grape tomatoes, chopped
  • 2 tbsp kalamata olives, chopped
  • 2 tbsp crumbled feta cheese
  • 2 scallions, chopped
  • Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp roasted garlic hummus, pinch salt and pepper

Directions

Pound chicken breast into thin pieces. Marinate chicken in olive oil, turmeric, garlic powder, onion powder and salt and pepper for at least 30 minutes. Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray. Place marinated chicken breast on baking sheet and evenly cover the tops with Sabra Roasted Garlic Hummus. Bake for 20-25 minutes until cooked through. While chicken is baking combine ingredients for dressing in a small bowl. In another bowl combine farro, cucumber, tomatoes, olives, feta and scallions. Toss with salad dressing. Serve together.

Number of servings: 4 | Serving size: 1 chicken breast, 1/2 cup salad
Calories: 490, total fat: 23 g, total carbohydrates: 30 g, dietary fiber: 3 g, sugars 1 g, protein 38 g

What is your favorite way to eat hummus?! Tell me below.

Raquel

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Moroccan Sheet Pan Chicken

Another month, another guest post from an awesome blogger! She made this delicious one pan dinner that anyone can make. It’s packed with all types of spices and is a perfect and healthy weeknight meal.

Jessica is a health and cooking coach who focuses on demystifying cooking and food so that healthy eating can become a delicious and stress-free part of people’s busy lives. She is passionate about good food and loves to develop simple and nourishing recipes so that people can enjoy food with one another. She lives just outside Washington, DC with her husband and two sons, who have taught her tons about feeding kids and cooking efficiently! Check out her blog.


Moroccan Sheet Pan Chicken with Chickpeas and Vegetables

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 can of chickpeas, drained and rinsed
  • 1 lb carrots, peeled and chopped into 1-inch pieces
  • 1 red onion, cut into 8 wedges
  • 1/3-2/3 cups dried figs, roughly chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of fresh ginger, grated
  • 1 tablespoon paprika
  • 2 teaspoons salt
  • 1 teaspoon turmeric
  • 1 teaspoon cinnamon
  • ½ teaspoon cardamom
  • ½ teaspoon coriander
  • ½ teaspoon cumin
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons extra virgin olive oil

Directions

Preheat oven to 425 and grease a large baking sheet with olive oil or line it with parchment paper. Peel and chop the carrots into 1-inch pieces. Cut onion in half, peel it, and then cut each half into four pieces, so that you are left with 8 wedges. Roughly chop the dried figs into quarters, or small bite-sized pieces. Mince the garlic. Grate the ginger. In a large mixing bowl, combine the garlic, ginger, and all of the dried spices and mix well. Add the chicken, vegetables, and chickpeas, drizzle everything with the extra virgin olive oil, and then using a large spoon, stir it all very well, so that all the vegetables, chicken, and chickpeas get coated in the spice mixture. Pour everything out on to the baking sheet and arrange it so that it is all in an even layer, trying to avoid things lying on top of one another. If necessary use two baking sheets. Bake for 20 minutes, or until the chicken reaches 165 degrees.

Number of servings: 6 | Serving size: 1/6 dish
Calories: 325, total fat: 10 g, total carbohydrate: 41 g, dietary fiber: 13 g, sugars: 14 g, protein: 22 g

What is your favorite one pan dish? Tell me below!

Raquel

Greek Pita Tostadas with Tzatziki

Whole grains are part of a healthy diet. Anyone that tells you to avoid “carbs” or bread doesn’t know the benefits of whole grain products. I was most excited to receive the Organic Sprouted Whole Wheat and Whole Wheat pitas from Toufayan. Whole grains have so much fiber to keep you full plus they contain B vitamins, iron, zinc, copper and magnesium.

I was looking for an excuse to share with you the tzatziki sauce that I make almost every week while meal prepping. It’s delicious on chicken, eggs, sandwiches and I can’t get enough. Plus it adds little extra protein! Try this out for lunch or dinner and you will totally be satisfied.

*I received free samples of Toufayan Pita mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Toufayan Bakeries and am eligible to win prizes associated with the contest. I was not compensated for my time.


Greek Pita Tostadas with Tzatziki

Ingredients

  • 2 Organic Sprouted Whole Wheat Toufayan pitas
  • 1/4 cup Greek yogurt
  • 2 garlic cloves, minced
  • 2 tbsp cucumber, finely chopped
  • 1 tsp fresh dill
  • Squeeze fresh lemon juice
  • Salt and pepper
  • 1/4 cup rotisserie chicken, shredded
  • Toppings: chopped cucumber, grape tomatoes halved, finely diced red onion, chopped kalamata olives, artichoke hearts drained and rinsed, chopped scallions, crumbled feta cheese, extra dill

Directions

Combine Greek yogurt, garlic, cucumber dill and lemon juice in a small bowl. Once combined season with salt and pepper. Place in fridge to let the flavors come together while you prep your toppings. Toast pita for 2-3 minutes. Spread tzatziki sauce over toasted pita bread. Add toppings and enjoy!

Number of servings: 2 | Serving size: 1 pita tostada
Calories: 397, total fat: 5 g, total carbohydrates: 71 g, dietary fiber: 7 g, sugars: 6 g, protein: 17 g

What is your favorite way to use tzatziki? Tell me below!

Raquel

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Three Things

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1. BMI or body mass index is a tool used to determine if you’re at a healthy weight. Weight in kilograms is divided by height in meters squared. BMI is a screening tool that is not perfect! But, BMI is correlated with direct measures of body fat so it is still used. The categories are as follows: underweight <18.5, normal weight 18.5-24.9, overweight 25-29.9, obesity I 30-34.9, obesity II 35-39.9, obesity III >40. You can calculate yours here. The issue is that some people fall into an overweight or obese range and are actually healthy. BMI should not be the only factor taken into consideration when determining if someone is of a healthy weight. What do you think?

2. There are many people that believe giving up certain foods or “detoxing” is the answer to their problems. This article is about someone who gave up sugar (not possible), alcohol (okay, possible), grains (just why), dairy (fine), and soy for 30 days. In the end, she says that she had never felt better and that she had more energy than ever before. Good for her. A diet filled with plant foods and lean protein is ideal, but fruit has sugar (yes, it’s natural) and grains, if whole, are filled with health benefits. So before anyone does a crazy detox or restrictive diet think about the empty calories you eat everyday and start by eliminating that.

3. This is so true! Dietitians need quick, easy dinners in a pinch sometimes too. I will definitely fess up to having an Amy’s light in sodium soup or frozen dinner, a Siggi’s yogurt parfait, or my favorite Puffins peanut butter cereal for dinner. Some leftovers from the freezer or a “whatever fruits and veggies I have” smoothie works well too! Just don’t forget about nutrition. You don’t have to spend money on fast food or eating out if you work with what you have.

Raquel

How To: Build a Better Salad

The salad bar can be your best friend or a stealthy enemy. Knowing how to build a healthful salad is key to a nutritious meal. All those add ons may seem like a good idea – some croutons, bacon bits, dried fruit, cheese, and creamy dressing – but they pack on the calories, sugar, and fat. Even a salad loaded with vegetables can be missing a few key nutrients (i.e. protein, iron). My tips are fool proof. Build a nutritious salad at any salad bar or at home!

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Step 1: Choose your base. Mixed greens, spinach, romaine, and iceberg lettuce are the usual suspects. Always choose the darker greens as they have more potassium, iron, and calcium than the lighter options.

Step 2: Add all of the colors. More colors means more nutrients! Red vegetables (tomatoes, red bell peppers) have lycopene and anthocyanins. Orange vegetables (carrots, sweet potatoes) have vitamin C and beta-carotene. Green vegetables (broccoli, cucumbers, green bell peppers) have folate, potassium, and calcium. White vegetables (mushrooms, onions, cauliflower) have potassium and magnesium.

Step 3: Protein please. This step is more versatile than you may think! Plant protein is perfectly acceptable on a salad, as long as you don’t forget to add it. You options may include chicken, shrimp, beans, quinoa, and eggs. P.S. Don’t be fooled by protein “salads” made with mayonnaise or other heavy ingredients. Skip those.

Step 4: Add a crunch. A small portion of croutons can be acceptable. If there are whole wheat croutons that’s even better. Seeds or crunchy chickpeas are a better option. The crunch will be the smallest addition to your salad.

Step 5: Dress it up. This step is crucial! Any salad can take a turn for the worse on the last step. Your best option is simply olive oil and your favorite vinegar or lemon. If you need a little more than that a mixed balsamic vinaigrette also works. Stay away from creamy calorie bombs and you’ll be in the clear.

What’s your favorite salad combo? Tell me below!

Raquel

Kale, Shrimp, and Sweet Potato Skillet

Kale is a dark, green leafy vegetable. It is a cruciferous vegetable most closely related to cabbage. If you haven’t added this vegetable to your diet then I suggest you do. Per one cup kale has 33 calories, less than 1 gram of fat, and about 3 grams of protein. Not only is kale low in calories, but it is also high in tons of vitamins and minerals!

Kale is high in vitamin K, vitamin A, and vitamin C. Kale is also high in iron and calcium. It has more iron per calorie than beef and more calcium per calorie than milk. Iron is essential for the formation of hemoglobin and enzymes, transporting oxygen to parts of the body, and cell growth. Calcium helps form and maintain healthy teeth and bones, plays a role in muscle contraction, and aids in releasing hormones. In addition to all that, kale is filled with antioxidants and can help lower cholesterol levels.


Kale, Shrimp, and Sweet Potato Skillet

Ingredients

  • 1/2 lb peeled, deveined shrimpDSC_0547
  • 2 cups kale, stems removed, chopped
  • 2 medium sweet potatoes
  • 1/2 yellow onion, diced
  • 1 garlic clove, minced
  • 1 tbsp olive oil
  • 1/4 cup white wine
  • Salt and pepper

Directions

Preheat oven to 425 degrees F. Cut sweet potatoes into bite sized pieces. Toss pieces in a little bit of olive oil. Bake in the oven for 20-25 minutes until pieces are fully cooked. Heat olive oil in a medium skillet. Cook garlic and onion about five minutes or until the onions become translucent. Add chopped kale to skillet. Add white wine to pan and let it steam the kale until softened but still green. Add cooked sweet potato to pan and move ingredients to the side of the skillet. In the center, add shrimp. Sprinkle with salt and pepper. Cook until pink on one side and flip shrimp to cook on the other side. When shrimp are cooked stir together components and serve hot.

Serves: 2 | Serving size: 1 cup
Calories: 313, total fat: 9 g, total carbohydrates: 35 g, dietary fiber: 7 g, sugars: 13 g, protein: 21 g

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Cook the sweet potatoes ahead of time and you’ve got an easy weeknight meal. What’s your favorite weeknight dish? Tell me below!

Raquel

Simple Swaps

Making small choices throughout the day can help you cut calories, fat, sugar, AND sodium. Not only all that, but you can also increase the nutritional value of your meals. Try one swap a week and you’ll forget all about those other foods. A couple simple swaps is all it takes to kick start a healthier diet.

My favorite swap by far is using Greek yogurt in place of sour cream. I can dollop Greek yogurt on any type of soup (chicken tortilla is the best), on top of a quesadilla, or when making a dip appetizer. A close second has to be quinoa instead of pasta or rice. Quinoa adds bulk without all the starch. Plus, it’s a complete protein which is just an added bonus.

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Simple Swaps

Breakfast

  • Homemade oatmeal instead of granola
  • Top oatmeal with dried fruit instead of brown sugar
  • Skim or 1% milk instead of whole milk
  • Americano instead of a latte
  • Greek yogurt with fresh fruit instead of fruit-on-the-bottom yogurt
  • Omelet with veggies and whole wheat toast instead of an egg breakfast sandwich
  • Bran cereal with dried fruit instead of sugar-sweetened cereal

Lunch

  • Broth based soup instead of creamy soup
  • 100% whole wheat bread instead of white bread
  • Spinach or mixed greens instead of iceberg or romaine lettuce
  • Top salad with nuts or crunchy chickpeas instead of croutons
  • Grilled chicken instead of deli meat
  • Use greek yogurt as a topping instead of sour cream
  • Use hummus as a spread instead of mayonnaise
  • Baked corn tortilla chips instead of potato chips

Dinner

  • Use olive oil instead of butter
  • Sweet potatoes instead of white potatoes
  • Quinoa or farro instead of rice or pasta
  • Whole wheat pasta or brown rice instead of regular pasta or white rice
  • Turkey burger instead of beef burger
  • Feta cheese instead of low fat cheese
  • Olive oil and balsamic instead of creamy dressing
  • Extra vegetables instead of an extra starch

Snacks

  • Almonds instead of a snack bar
  • Plain popcorn instead of potato chips or pretzels
  • Whole fruit instead of a small dessert
  • Dark chocolate instead of candy
  • Plain frozen yogurt instead of ice cream
  • Red wine or a spritzer instead of a sugary cocktail or beer

What have you found to be your favorite swap? Tell me below!

Raquel

September Meal Roundup

Here is a roundup of my September eats:

image8Cashew & Lime Crusted Tilapia with a side of asparagus
Preheat oven to 350 F. Rub about a tablespoon of olive oil over tilapia filet and sprinkle a pinch of salt and pepper on both sides. Bake for 15 minutes. Remove from oven and crust tilapia with chopped cashews, lime zest, and squeeze the juice of half a lime on top. Bake for an additional 5 minutes.


image7Grilled Peaches, Ham, and Arugula Pizza @ The Millworks, Harrisburg, PA
Jon and I visit friends and family in Harrisburg and we couldn’t wait to try this place. It’s a combination of art studios, a gallery, restaurant, and bar. My pizza was made with local grilled peaches, ham, goat cheese, and arugula. It was a sweet and salty meal.


image6California Quinoa Brown Rice Roll via Whole Foods with a side of edamame
Who doesn’t love sushi! When I’m in a hurry picking up sushi with a side of edamame makes for a convenient meal that feels fancy. Love the mixture of brown rice and quinoa in place of white rice. Edamame adds a touch of protein.


image5Egg White Frittata with Zucchini, Tomato, Spinach,and Goat Cheese @ Bank & Bourbon, Philadelphia, PA
Brunch is always the answer. Jon and I made our way into Center City one Sunday to try brunch at Bank & Bourbon. I had an egg white frittata and Jon went with the Cinnamon Swirl French Toast (which was delicious, of course).


image4Protein Veggie Bowl with ground turkey, black beans, mixed vegetables, and tomato sauce
Eating healthy doesn’t mean following a recipe at every meal. My protein veggie bowl can be mixed and matched with a different protein and different veggies every time! Plus, you can add some whole wheat pasta or quinoa for added bulk.


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Crab Pretzel @ The University of Maryland, Byrd Stadium
There’s not much to say about this massive crab pretzel except that it’s amazing. A gigantic soft pretzel topped with cheesy crab dip. Yes.

 


image2Mediterranean Pizza via Whole Foods with a side salad
This frozen thin crust Mediterranean pizza is a great alternative to ordering out. I like to add extra chopped olives, feta, and sun-dried tomatoes. You can customize pretty much any frozen pizza by adding additional ingredients or just more of what’s already there! A side salad with veggies never hurts either. Keeping mixed greens on hand is necessary.


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Cream Cheese Ice Cream Sandwiched between Cookie Dough and Brownie @ Zsa’s Gourmet Ice Cream, Manayunk StrEAT Food Festival
Manayunk has a food festival twice a year that brings dozens of food trucks to Main Street. Among a beer garden, taco trucks, mac & cheese trucks was this ice cream sandwich. Don’t worry, I shared.


mexibowl

Shrimp & Quinoa Mexi Bowl with black beans, salsa, broccoli, and lime
This is a great meal for lunch or dinner. Quinoa and black beans in addition to a protein (in this case shrimp) make for a filling dish. Half an avocado on the side gives it a Mexican feel.

 

Raquel