Lemon Zest and Pepper Baked Low-Fat Chicken

Today I felt like posting one recipe that I feel I could eat everyday. This is not about the fact that it’s healthy, low-fat, low-calorie or good for you; it’s about the fact that I love to eat this and so does my Husband.
We love everything that has to do with chicken I love it grilled, steamed, rotisserie, fried and baked. Of course the way I mainly eat it is grilled or baked they are easier, healthier and probably my 2 favorite ways of eating it. If I’m grilling or baking it I always drizzle with some olive oil, dash salt and pepper and then at times add some rosemary, or sage or thyme whatever seems to be available. This time I added lemon zest and the flavor was so delicious I had to post it. I accompanied the dish with quinoa (another of our favorite ingredients) you can learn all about it’s nutrition facts and how to cook it here. As for the vegetables well I made a variety, asparagus, sundried tomatoes and artichokes. This was a delicious meal fully packed of vitamins and minerals with amazing flavors. I hope that you enjoy it and remember that healthy is delicious.

This dish is perfect for trying to stay in shape but really getting the maximum benefits of what you are putting into you body. Chicken as well as Quinoa are great protein sources to keep you lean and fit. You choose what you want to accompany this dish with and remember that there are so many sides that are healthy and this chicken will compliment anything. Enjoy!

Ingredients: Serves 2

2 skinless chicken breasts

1/2 lemon, zested

Extra Virgin Olive oil

Chili flakes (optional)

Salt and Peppercorns to taste

Preheat your oven at 400°F (200°C)

In a baking dish add your chicken breasts, drizzle with some E.V.O, sprinkle lemon zest, and rest of ingredients. Bake for 20 minutes or until poked and liquid is clear. Serve.

If you would like add some rosemary or other herbs to dish. Your choice!

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Mazzancolle al Sale Marino – Sea Salt & Peppercorn Prawns (A Skinny Girl Dish)

We all know how good seafood is for you. It’s a healthy and good for you protein. I myself am a huge fan of anything fish/seafood. One of my favorites are prawns or shrimp. Seafood should be a healthy part of your diet. Prawns health benefits are many one of them being its rich content of selenium and 100 g mineral content per serving which prevents the growth of cancer cells therefore protecting the body from cancer.

One serving of prawns only contains 1.73 g of total fat, with less than 1 g of that being saturated. Prawns also contain .49 g of healthy omega-3 fatty acids, the fatty acids in prawns reduces and prevents the body against Alzheimer’s disease and dementia.

A serving of prawns supplies you with 20.3 g of protein. Proteins in prawns provides body with growth and development. The calories in prawns are less when compared to meat and beef. Moreover the nutritional benefits of prawns make it healthy for the body while adding taste to the food. This is why prawns have nutritional benefits.

Loaded with protein, vitamin D, vitamin B3, and zinc, Prawns are an excellent, carbohydrate-free food for anyone determined to shed off pounds. Zinc supplementation of zinc deficient subjects has been shown to increase the levels of circulating leptin. Leptin is a hormone that plays a key role in regulating the body’s energy expenditure, fat storage, and appetite. Insufficient leptin levels are believed to be the primary cause of food cravings, overeating, and obsession with food. The iodine in shrimp is good for the proper functioning of the thyroid gland which controls the basal metabolic rate, or the rate at which the body consumes energy at rest. Iodine deficiency can result in sluggish thyroid activity which in turn can lead to weight gain or hinder weight loss.

Enjoy the nutritional and health benefits of prawn.
I went to the store the other day and they had these beautiful looking prawns. I had to buy them. Other than the obvious delicious ways I enjoy making them (grilled, steamed, lightly sauteed and of course boiled and added to a salad) I decided that I would go ahead and try this more than famous Italian recipe.
I didn’t have obviously enough salt in the house to completely cover them so I used what I had and added a few extra twists of my own (as always), but the result was to die for. I hope that you Enjoy.
Ingredients:
Serves 2
  • 10 Prawns or Large Shrimp
  • 1 cup Sea Salt
  • A bunch of mixed dried Herbs, rosemary, thyme, and whatever you like
  • 1/4 cup mixed whole Peppercorns
Preheat your oven at 200°C (400°F)
Wash your Prawns and dry them with a paper towel. Mix the salt together with herbs and peppercorns. Pour half of the flavored salt in the bottom of your baking dish and arrange the prawns evenly.
Coat the shrimp with the rest of the flavored salt and cook for 15-20 min at 200°C, when color changes.
Rinse salt off before serving this way you don’t eat too much salt and you don’t get bloated, but you have the amazing flavor. Ha! Enjoy!

Cabbage Leaf + Parsley Omelet Stuffed with Brown Rice Wrap

Sometimes you just need to think outside the box. I seem to be enjoying brown rice so much lately; it’s almost like I can’t get enough of it. I got so involved with these new grains, (quinoa, Khorsan Kamut, gluten-free this n’ that, even Couscous) I forgot about one of my favorite grains and that being rice, especially brown, black and whole grain rice.

Well, like many of my inventions this one came from the craving for rice; so I opened up the fridge like many a times before and found that I had cabbage, so I got this curious idea of using it as a wrap for my rice, then I thought why not double-wrap the rice and make a thin parsley omelet, I could possibly bake it for just 15 minutes and let all the aromas get infused. Well, it worked out and I decided to post this recipe.

So, the box I was refereeing to at the beginning of this post was the fact that you can make all types of wraps and you don’t only have to stuff bell peppers; you can invent anything you want and it’s so fun to re-invent healthy food. I think health ingredients are my favorite ones to work with. I guess it’s the fact that not only is healthy a habit or lifestyle it’s truly the person I am. I can’t imagine not eating healthy foods with healthy ingredients.

Healthy for me is the obvious vegetables, fruits, whole-grains and lean proteins; but also foods that come for organic upbringing, foods that are handled with care and love. I think Parmigiano Reggiano, Mozzarella di Bufala, Pecorino, Prosciutto Crudo di Parma or San Daniele, Gelato, or fresh baked Bread all have healthy ingredients in them; they may not be things that you would eat everyday but when you look at the way they make these foods, you can pronounce all the ingredients and they are all natural (atleast here in Italy). If I’m craving something it’s generally these things. So, don’t always assume that healthy has to be strictly, low-fat, low-cal, no fun foods in your diet I think they just need to be made from real ingredients and a good source of nutrition.

Now lets get to cooking a delicious light, meatless Monday meal.

 

Ingredients:
Makes 4 wraps

1 ½ cups Brown Rice, cooked

4 large or 8 medium Cabbage leaves

4 Parsley Omelets, see below

Drizzle Extra Virgin Olive Oil

Drizzle Soy Sauce

Salt and Pepper to taste

In a pot of boiling salted water you may either add the whole cabbage head for 8 minutes, remove from heat and then pull off the leaves or pull of the leaves first blanch them in the boiling water for 4-5 minutes and then place them in cold water, remove and set aside.

Mix your brown rice with a bit of E.V, O, a tiny splash of soy and pepper.

Preheat the oven at 250°
In a baking tray drizzle just a bit of E.V.O.
Now on a flat surface lay your omelet, then lay your cabbage leaf on top, get a little over ¼ cup of rice and place in the middle of the cabbage leaf and close up kind of like a burrito, place in the baking tray. Continue the steps until you make all the wraps.
Now you may drizzle a little soy and e.v.o over the wraps, place in the oven for 10 minutes and serve. Enjoy

 

How to make the Parsley Omelets:
Makes 4 Parsley Omelets

4 Egg Whites

3 Egg Yolks

1 tbsp E.V.O

2 tbsp Chopped Parsley

Salt and Pepper to taste

Beat all ingredients together. Now with a ladle place one spoonful of egg mixture in a non-stick pan and spread out thinly cook and flip carefully. Place aside and continue with other omelets.

P.S. If you want you can just do cabbage and rice and leave out the Omelet.