Grilled Chicken & Veggie Sandwiches

 $8.68 total / $1.45 per sandwich

 These little gems have been in our dinner rotation for years. I honestly can't tell you how something so low in fat and calories can be so satisfying, but this sandwich does it. We keep it simple with a mix of grilled and fresh vegetables, chicken breast, and balsamic vinegar smashed between two roll halves. I'm telling you, it doesn't get more straightforward or delicious than this.

Nutritional Highlight: Balsamic Vinegar. This vinegar is made from grapes so it has a rich and tangy flavor with very little added calories. It is a source of calcium, iron, potassium, and manganese while also containing polyphenols to help ward off certain cancers, heart disease and help stabilize cholesterol levels through reducing the oxidation capacity of LDL cholesterol. 

Grilled Chicken & Veggie Sandwiches (serves 4-6)

2 or 3 medium to large Boneless Skinless Chicken Breasts

10 oz bag of Spinach or smaller
2 Tomatoes, roma or hothouse, sliced

1 Red Onion, thickly sliced into rings
1 Zucchini, sliced thinly on the diagonal
4-6 Hard Rolls, from your local bakery
Balsamic Vinegar
Olive Oil
Garlic Salt
Pepper

Heat your grill to medium for about 5 minutes or until hot.

Butterfly each chicken breast to make two thin halves of chicken. Detach each piece. Pound chicken out to 1/2 inch thickness. Season with garlic salt.

Brush the onion and zucchini with olive oil. Season with garlic salt and pepper if desired.

Place chicken and vegetables straight on the grill. Close grill lid and cook for 3-4 minutes. Flip chicken and vegetables carefully with tongs. Close grill lid and cook another 3-4 minutes.

Remove chicken and vegetables from the grill and let rest for 2 minutes. Check your chicken for doneness by cutting into the thickest breast and make sure the juices run clear and there is no pink.

Plate each sandwich by layering one bun side with a drizzle of balsamic vinegar (be careful because a lot can come out at once if you are not thinking about it!), chicken breast half, grilled vegetables, 1-2 fresh tomato slices, a handful of spinach, and one more drizzle of balsamic vinegar on the underside of the top bun. Smash this all together, or hold with a toothpick if needed, and devour!

Nutritional Analysis:

Per sandwich: 259 calories, 4.3g fat (1.5g saturated, .4g polyunsaturated, 1.3g monounsaturated), 32.4g carbohydrate, 23.7g protein. Very high in Vitamin A and Iron. High in Vitamin C, Calcium, Folate, and Manganese.

 (this will vary depending on bun used and amount of ingredients per sandwich)

French Style Pizza

$4.54 total / $1.14 per pizza

I was scrounging around looking for what to make for dinner with what I had on hand and this little baby was born. I wrangled this together from the left-over ingredients from 3 different meals! I think what made this so great was the simplicity of it; each ingredient is distinct and yet tastes delicious in this combination.

Nutritional Highlight: Mixed Greens. Who says pizza has to be bad for you. It's all about balance. I've added Vitamins A and E, Dietary Fiber, and more calcium and iron to this pizza simply by throwing on some dark mixed greens. The ingredients work together to help your body absorb the fat soluble vitamins present here. UCLA School of Public Health and Louisiana State University Health Sciences Center, administered a study that found those who eat green salads and raw vegetables with salad dressing, “have considerably higher levels of vitamins C, E, B6, and folic acid—key nutrients in promoting a healthy immune system and reducing the risk of obesity, heart disease and other chronic illnesses.” 

French Style Pizza (makes 4 pizzas)

Pizza Dough 

Olive Oil
1 1/3 Cup Mozzarella (fresh sliced or shredded)
2 Tbsp Parmesan
Mixed Baby Greens or Arugula
Brianna's Real French Vinaigrette
16 slices Saucisson Sec (any dried salami)

Prepare the pizza dough about 2 hours in advance. Or thaw previously prepared dough in the refrigerator the night before for a quick weeknight meal.

Heat grill to medium-high.

Meanwhile, prepare the dough for grilling by rolling it out on a floured surface and stretching to the desired width. Tear off a piece of foil for each pizza. Place the stretched dough on top of the foil and brush the top side of the dough with olive oil. Place the dough onto the grill with the foil still underneath it. Once the dough starts to bubble, use a spatula to flip it over off of the foil.

Now is the fun part. You want to dress your pizza as quickly as possible. Brush with olive oil, layer with 1/3 cup mozzarella and 4 pieces saucisson sec of your choice. The dough will set up rather quickly. Go ahead and turn the grill off and close the lid to allow the cheese to melt. Remove from the grill after a couple of minutes. Top pizzas with a large handful of greens, 1/2-1 Tbsp Vinaigrette, and 1/2 Tbsp Parmesan. Slice and enjoy!


Nutritional Analysis:

Per pizza: 596 calories, 52g carbohydrates, 34.9g fat (8.8g saturated, 13.6g monounsaturated, 2.9g polyunsaturated), 22.4g protein. This recipe is very high in Vitamins A and E, Calcium, and Phosphorus. It is also high in Vitamin B-12, Riboflavin, Selenium, and Zinc.

Fresh Raspberry Jam

$4.16 total / $0.60 per cup
(this is the price from my garden; I will update once I find out the seasonal price for raspberries in the store)

Fresh Raspberry Jam (yields 7 cups of jam)

3 cups crushed fresh raspberries (or blackberries)
5 1/4 cups sugar
Juice from 1/2 lemon
3/4 cup water
1 pkg Sure-Jell Fruit Pectin

Measure 3 cups of crushed berries. Mix in sugar and let sit for 10 minutes, stirring occasionally. Squeeze in lemon juice.

Meanwhile, in a small saucepan, bring water and Sure-Jell to boil. Boil for 1 minute. Add to the fruit mixture and stir for 3 minutes.

Fill 1 cup containers within 1/2-inch from top. Seal and leave at room temperature for 24 hours. Store in freezer until ready to use. Refrigerate after opening.

Adapted from Kraftfoods.com

Nutritional Analysis:

Per 2 Tbsp serving: 75 calories, 0g fat, 19.7g carbohydrates, .7g protein

Harvest

Right now, I feel like life is ripe for the picking.

My husband and I found out right after the new year that I am expecting. With my previous pregnancy being ectopic, we took the news day by day not knowing exactly how it would play out. Fortunately, every test and every appointment has gone without complication. I have been able to enjoy a healthy pregnancy for the last seven months. Life is a beautiful thing.

I was also given the opportunity to teach a 6-week series for incoming freshman at the University of Utah through the TRiO program. The class focuses on eating well on a budget - a topic that I couldn't be more passionate about. I was thrilled at the opportunity and have been excited to get started and meet the students. I am currently in week 3 of the series and have really enjoyed getting to know the students and showing them practical hands-on skills that they can utilize for years to come.

Yet another blessing is the abundance of raspberries my bush has yielded this year. Oh my, the raspberries! They are incredibly fragrant and sweetly tart. I simply cannot get enough of them. I have found myself putting them in everything! Hopefully, I can benefit some of you with the recipes I have come up with.

We've been getting a bowl this size every other day this week!

There will be much more to come.

With Love,

Jess