What I Eat

Chicken, Orangetti Squash, Beans, and Berries

Serves: 4

Ingredients:
16 oz. fresh chicken breast fillets
½ cup buttermilk
1 cup corn flakes crumbs
¼ teaspoon paprika
¼ teaspoon garlic powder
1/8 teaspoon pepper
1 orangetti squash
1 ½ tablespoons unsalted butter, cut into small pieces
grated Parmesan cheese, to taste
Salt, to taste
Pepper, to taste
20 fresh green beans
½ tablespoon unsalted butter
pinch of salt
pinch of pepper
½ lb. fresh strawberries
½ pint fresh blueberries

Directions:
Preheat oven to 350 degrees. Put chicken in a small bowl and cover with buttermilk. Combine corn flakes crumbs, paprika, garlic powder, and pepper in a gallon size baggie. Shake excess buttermilk off of chicken. Put the chicken in the baggie and shake to coat thoroughly. Put the chicken on a foil lined pan. Carefully cut the orangetti squash in half and remove the seeds with a spoon. Lay squash cut side down in a foil lined casserole dish. Cover the squash with foil. Put the chicken and the squash in the oven and bake for 45 minutes or until the chicken is no longer pink. While the chicken and the squash are in the oven, snap the ends off of the green beans and discard. Break the beans in half. In a small saucepan, bring water to a boil over medium-high heat. Cook the beans for 7 minutes and drain. Melt ½ tablespoon butter in the same pan. Add the beans and toss to coat. Season with salt and pepper. Rinse the strawberries. Hull the strawberries and cut them into quarters. Rinse the blueberries and mix with the strawberries. When the squash is done, remove the flesh with a fork. Mix the steaming hot strands of squash with 1 ½ tablespoons butter, Parmesan cheese, salt, and pepper. Have with 1 serving (according to nutrition label) of milk.

Mini Fruit Pizza

Serves: 2

Ingredients:
2 oz. cream cheese, softened
½ tablespoon unsalted butter, softened
1 ½ teaspoons brown sugar
¼ teaspoon vanilla
1 teaspoon honey
2 frozen homestyle waffles that are not made with enriched flour, such as gluten free homestyle waffles made with brown rice flour
fresh fruit (I used ½ red grape, 1 quartered strawberry, and 12 blueberries for 1 mini fruit pizza.)

Directions:
Using a hand mixer, mix together cream cheese, butter, brown sugar, vanilla, and honey. This mixture is enough for 2 mini fruit pizzas. If you do not have a family member or a friend to share with, save ½ of the mixture in an airtight container in the refrigerator to make another pizza later. Toast waffle until it is golden brown. Rinse and dry fruit with a paper towel. Cut and hull fruit, if necessary. Spread mixture on waffle and top with fruit. Best to eat with a source of protein that doesn’t have any sugar, such as: a cooked egg or a cheese stick. Have with a glass of water.

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Turkey Gravy

Serves: 1

Ingredients:
1 tablespoon unsalted butter
1 tablespoon all-purpose flour
1 cup organic free range chicken broth
cooked shredded rotisserie turkey breast, to taste
1 serving mashed potatoes*

Directions:
Melt butter in a small skillet over medium heat. Stir in flour. Add broth. Bring to a boil, stirring occasionally so the gravy isn’t lumpy. When thick, turn heat down to low. Add the amount of cooked turkey you like. Stir to coat. When heated through, serve over mashed potatoes. *For a mashed potato recipe, go to my Roast, Garlic Mashed Potatoes, and Cooked Carrots recipe (the ingredients make enough to serve 4, so make 1/4 of the recipe for 1 serving) and omit the garlic powder. If you don’t add a lot of turkey to the gravy, have with 1 serving (according to nutrition label) of milk. If you do add a lot of turkey to the gravy, have with a glass of water.

Mom’s Manicotti

Serves: 3

Ingredients:
9 manicotti shells*
½ lb. lean ground beef (I buy 93% lean/7% fat)
onion powder, to taste
1 ½ cup jarred spaghetti sauce*
½ cup water
4 eggs
2 2/3 cup shredded low-moisture part-skim mozzarella cheese
2/3 cup grated Parmesan cheese
parsley flakes, to taste
1/3 cup shredded low-moisture part-skim mozzarella cheese

*Look at the sugar content on the nutrition labels for the noodles and the sauce to keep your serving size at 10 g sugar or less. The brand of noodles I buy has 1 g sugar in 3 shells and the brand of sauce I buy has 8 g sugar in ½ cup.

Directions:
Preheat oven to 350 degrees. Cook manicotti shells according to package directions and drain. Break ground beef into small pieces while browning it in a skillet over medium to medium-high heat. When ground beef is no longer pink, drain grease from pan, if there is any. Season with onion powder. Stir in sauce and water. Beat eggs in a bowl. Mix eggs together with 2 2/3 cup mozzarella, Parmesan, and parsley. Spread enough sauce to cover the bottom of a greased casserole dish. Fill the shells equally with the cheese mixture. Lay the shells side-by-side on top of the sauce. Cover the shells completely with the remaining sauce and sprinkle with 1/3 cup mozzarella. Cover with foil and bake for 35 minutes or until bubbly and heated through. Have with a glass of water.

Peanut Butter Banana Smoothie

Serves: 1

Ingredients:
1 banana
3 oz. French vanilla yogurt (or whatever amount is less than 10 g sugar according to nutrition label)
1 tablespoon natural peanut butter (The brand I buy only has peanuts and sea salt in it.)
1/4 cup milk (I used skim milk.)
2 ice cubes

Directions:
Peel and cut banana into chunks about the size of ice cubes. Put the banana and all the other ingredients in a blender and blend until smooth and frothy.