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Healthy-Foods
Just for You!
By Leanne Ely, C.N.C.
Copyright (c) 2000-2007, All Rights Reserved
Volume 8, Issue 32
ISSN 1536-5085
August 3, 2007
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In This Issue--
-Dear Readers
-Speaking of Skillets by Leanne Ely, C.N.C.
-Great Salad Ideas by Healthy-Foods Reader, Dee in MD
-Healthy-Foods Resource
-Hip Tip
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Seasoned Greetings, Healthy-Foods Readers!
Last week we talked about being tired of barbecued everything and made a
big push for the skillet. Let’s do it again…this week, another skillet
recipe and more fun awaits! Next up, Healthy-Foods reader Dee sent in such
great tips for salads, I am using them as the second article…thanks Dee!
If you need help in the kitchen or dealing with your body clutter, here
are a few of my books, all on Amazon, all with substantial discounts:
My newest book, Saving Dinner the Vegetarian Way is hot off the press, get
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Wanna lose weight? Body Clutter is a New York Times Bestseller--
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Saving Dinner Basics—a book for beginning cooks:
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For the celebrations in your life, Saving Dinner for the Holidays has
great stuff for all holidays including great ideas for an adult birthday
party and summer celebrations as well:
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The original Saving Dinner book is here, followed by the low carb version:
Saving Dinner
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Saving Dinner, The Low Carb Way (this is how I lost over 50 pounds of
Body Clutter!)
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Feel free to forward Healthy-Foods to all your friends and family and
remember-- if dinner is a hassle at your house, there's a solution:
www.savingdinner.com Go to the website for a sample menu or two!
To Your Health--
Leanne
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Speaking of Skillets by Leanne Ely, C.N.C.
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 salt
3/4 teaspoon 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 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: 343 Calories; 11g Fat (31.1% calories from fat); 55g Protein;
2g Carbohydrate; trace Dietary Fiber; 147mg Cholesterol; 612mg Sodium.
Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.
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.
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Great Salad Tips from Healthy-Foods Reader, Dee in MD
*I'd like to throw in a couple of additional salad ideas. (By the way I
thought yours were excellent, and I'm so glad to see somebody taking the
mystery out of the salad situation!)
Like you, I serve at salad at least once a day, more often twice a day!
The one for lunch might be pretty plain as you described. However, if
there are any leftovers they will make a "diva appearance" at the next
meal, with many colorful additions: bacon bits, black olives, sliced
mushrooms, shredded cheese as well as crumbled bleu cheese, a handful of
frozen peas straight out of the freezer (they will be thawed by the time
they reach your mouth!), a few strips of Perdue chicken breast which have
either been grilled or sauteed in a little butter. Sliced cucumbers, red
radishes. shredded carrots, chopped celery ,maybe some crumbled tofu,
onions (ALWAYS).
And yes, I often serve a salad containing every one of these ingredients,
however, my point is that you can make a basic green salad and dress it up
by adding your selection of these ingredients.
Secondly, if you really don't have enough of these ingredients on hand to
make a decent salad, don't forget you can use frozen-and-thawed veggies
such as green beans, corn, carrots, broccoli, green peppers. Almost
anything you might put into a stir fry can be used in the salad bowl!
For variety's sake, you can whip up a lovely fruit salad. Sliced apples,
with raisins, chopped celery and chopped or ground nuts, make the classic
Waldorf salad. You can use dried cranberries in place of or along with
the raisins; you can use flax seed or sunflower seed in addition to or in
place of nuts.
Or, just confine your salad to fruits only. slice up an apple, a pear, a
banana, throw in a handful of berries (blueberries are my favorite, but
any kind you have on hand will do fine) ,
carve a couple of slices of cantaloupe then cut them into bite-size pieces
and add them to the salad bowl. I usually top everything off with a double
scoop of plain yogurt to play against the sweetness of the fruit, but I
sometimes like a raspberry vinaigrette instead.
In other words, play with your food -- just don't let your kids know
that's what you are doing!!!!
With appreciation from
Dee in MD
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Healthy-Foods Resource
Intrigued by those new dinner-assembly franchises popping up all over the
country? Price take your breath away? We have the answer and it’s our
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try Five for the Freezer! Five easy recipes using ONE meat (great for buy
one/get one options) that you can make in an hour after dinner!
Mega Menu-Mailer provides instructions, shopping lists, and recipes to
make 20 freezable entrees for your family. The meals are healthy and not
filled with preservatives and additives. The ingredients are fresh (no
dried onion flakes or MSG filled ingredients, for example), no icky
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meals for a fraction of the cost of those franchise places! There are
several to choose from, including a Low Carb option! And don’t forget to
check out the Five for the Freezer menus—a great way to take advantage of
buy one/get one free sales, plus they’re a snap to put together right
after dinner! Brand new Five For the Freezer Chicken menu just out today!
Go to www.savingdinner.com and see what everyone’s talking about!
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Hip Tips
Do you have a nifty, healthy foods tip you'd like to share? Maybe a
comment you want to share? Send it in with your name and state (or
country) and we'll use it in a future Healthy-Foods issue!
*Making kabobs? You have to soak the wooden skewers so they won’t burn. It
takes at least 30 minutes and I’m never ready for the skewers to come out
of the water. To avoid that, I soak them as soon as I buy them and throw
them in the freezer. That way they are ALWAYS ready!
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mailto:marketing@stretcher.com subject- healthy-foods and discover the
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The appearance of advertising on Healthy-Foods should not be
Interpreted as an endorsement by the editors of the service, product,
business, or program being advertised. We take no responsibility for
claims or representations made in any ads. Healthy-Foods is for
informational purposes only and in no way should be construed to be
medical advice. In no event
shall Leanne Ely or Healthy Foods assume liability for any damages
whatsoever resulting from any action arising in connection with the use of
this information or its publication. All advice should be weighed against
your own abilities and circumstances and applied accordingly. It is up to
the reader to determine if advice is safe and suitable for their own
situation.
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