Chicken Tikka Masala

$8.29 total / $1.38 per serving

I have been wanting to make Tikka Masala for some time but have always had difficulty finding garam masala spice (a common ingredient in most recipes) where I live. I'm sure I could have found it at a specialty shop but honestly, I wasn't willing to venture out and spend $7 on a spice that I wasn't sure I would use again. I was thrilled when I found this recipe because it uses a blend of spices and ingredients that I typically have on hand!

It gets better though. This dish is RIDICULOUS. It immediately became one of my husband's favorite recipes, which is funny to me because he was unsure when I was making it whether he would be able to stomach it (I think he was freaked out by the color and that he didn't know how turmeric tastes). So don't be put off by the yellow color of the sauce. The best part about this dish is there are many layers of flavor instead of having one overwhelming element. Try it out; it is immensely satisfying!

**Plan on some prep time. The chicken should marinate for at least 1 hour.**

Nutritional Highlight: Turmeric. The active ingredient in turmeric is curcumin, which gives turmeric many powerful medicinal properties. Curcumin is a potent antioxidant and anti-inflammatory agent. Recent research indicates that consuming curcumin helps to increase the body's antioxidant capacity, reduce inflammation, boost levels of the helpful brain hormone BDNF to fight degenerative disease, and may help prevent heart disease. Turmeric is thought to be one of the best nutritional supplements for overall health and wellness. For best results, consume turmeric with black pepper and a meal that has a healthy fat content as absorption of curcumin is greatly increased or you can also take it in extract form.

Chicken Tikka Masala  (serves 6)
Recipe adapted from Gourmet De-constructed

6oz plain yogurt
1 Lemon, juiced
2 tsp Cumin
1 1/2 tsp Cayenne Pepper
1 tsp Cinnamon
1 tsp Ground Ginger
3 Chicken Breasts, chopped into chunks
3-4 Skewers, if using wooden skewers, soak before use to prevent sticking

2 Tbsp Pickled Jalapeños, chopped
1 Tbsp Unsalted Butter
1 Clove Garlic, minced
2 tsp Cumin
2 tsp Turmeric
1/2 tsp Salt
1/2 tsp Pepper
8oz Tomato Sauce
1 Cup Half & Half
1/4 Cup Fresh Cilantro, chopped

1 Cup Long Grain Rice
2 Cups Water

In a large bowl, mix together yogurt, lemon juice, cumin, cayenne, cinnamon, and ginger. Mix with the chicken and refrigerate for at least 1 hour. I prefer to do this step the morning I plan on making this for dinner.

In a large skillet, melt butter over medium heat. Saute the garlic and jalapeños for about 1 minute or until the garlic is fragrant. Add in the spices and cook until fragrant, about 30 seconds. Stir in the tomato sauce and cream. Simmer on low heat until slightly thickened, about 20 minutes.

Heat a small saucepan over medium-high heat. Cook rice with water until boiling. Reduce heat to low and cover. Cook for about 10 minutes, stirring occasionally, until cooked through.

Meanwhile, preheat your grill to medium-high heat. Skewer the marinated chicken pieces for cooking. Grill the chicken for 5 minutes on each side. Check the chicken for doneness in the middle of each skewer; juices should run clear when cut and there should be no pink in the center.

Remove the chicken from the skewers and place in the large skillet. Simmer with the sauce for about 5 more minutes.

Serve over rice and garnish with fresh cilantro. This is also delicious paired with garlic naan!

Nutritional Analysis:

Per Serving with 1/2 C rice: 387 calories, 11.4g fat (5.5g saturated, 1.3g polyunsaturated, 3.5g monounsaturated), 29.2 carbohydrate, 39.3g protein. Excellent source of Vitamins B12, B6, and C, Calcium, Folate, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Riboflavin, Selenium, Thiamin, and Zinc. Very high in Vitamin A and E.

Stacked Enchiladas

$7.84 total / $1.31 per serving

Recipe is doubled here in a 9x13 baking dish

This is another family favorite recipe. We've been making it for years and it never gets old! We're even testing it out as a freezer recipe for when Baby H arrives. I hope to have at least 3 of these stockpiled in our freezer for an effortless and comforting meal postpartum. The spiciness can be reduced or kicked up a notch depending on your preference. My favorite part is how well the lime juice stands out even after baking; it creates a deliciously fresh finish for the dish.

Nutritional Highlight: Jalapeños. There is a lot of research going into the health benefits of capsaicin - the antioxidant that give peppers their heat. Researchers are finding that capsaicin can curb appetite for a short time. It is also a strong anti-inflammatory agent, it helps to relieve congestion, and my help maintain weight loss. Jalapeños are also good sources of Vitamins A and C.

Stacked Enchiladas (serves 6)

1 Tbsp Vegetable Oil
1 Yellow Onion, chopped
3 Tbsp Chili Powder
3 Tbsp Pickled Jalapeños, chopped
2 Tsp ground Cumin
1 Tsp ground Coriander
2 8oz cans Tomato Sauce
3/4 Cup Chicken Broth
1/2 tsp Salt
1 Rotisserie Chicken, deboned and skin removed, shredded
*(Can also use 3 Boneless Skinless Chicken Breasts, cooked and shredded)
1 1/2 Cups Cheddar or Mexican Blend Cheese, shredded
3 Tbsp Fresh Cilantro, chopped
1 Lime, juiced
12 6-inch Corn Tortillas
Sour Cream, optional

Heat oven to 400 degrees. Meanwhile, in a large skillet, heat vegetable oil on medium-high heat until it shimmers. Cook the onion with the oil until transparent, about 5 minutes. Add spices and cook until fragrant, about 30 seconds. Stir in tomato sauce, broth, jalapeños, and salt. Let simmer until slightly thickened, about 5 minutes. Reduce heat, cover and keep warm.

Toss chicken, 1/3 cup of sauce, 1 cup cheese, cilantro, and lime juice in a bowl. Prepare an 8x8 baking dish with cooking spray. Layer 4 corn tortillas over the bottom. Next cover with half of the chicken mixture. Layer 4 more corn tortillas, then add half of remaining sauce. Layer the rest of the chicken on top. Cover chicken again with 4 tortillas, pour on remaining sauce and cover with the rest of the cheese.

Cover with foil and bake until heated through, about 15 minutes. Remove foil and bake until cheese is lightly browned, about 5 minutes.

Serve with sour cream, if desired.

Nutritional Analysis:

Per Serving: 426 calories, 17.1g fat (8.7g saturated, 1.4g polyunsaturated, 4.1g monounsaturated), 28.2 carbohydrate, 40.4g protein. Excellent source of Vitamins A, B12, B6, and C, Calcium, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Riboflavin, Selenium, and Zinc. High in Vitamin E, Copper, Folate, and Thiamin.

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)

Summer Berry Salad

 $6.75 total / $1.13 per serving

Everything in this salad is delicious and nutritious. I took advantage of summer's bounty by combining two kinds of berries, which boosts the nutritional value of the salad. Berries can get expensive, however, if you buy them in season you can find them at a much better cost. I happen to procure all of this lovely produce in my weekend Co-Op order for a steal.


Nutritional Highlight: Blueberries. Known as a superfood, blueberries are excellent for brain health due to their high antioxidant content. Research is suggesting that blueberries also can be good for memory. Berries are a nutritionally dense food. For having so few calories, they offer a wide range of benefits stemming from their fiber, vitamin, and antioxidant benefits. 

Summer Berry Salad  serves 4-6

Don't mind the cantaloupe, that was for dessert!

1 head of Romaine, washed and chopped
1/2 Cucumber, peeled and diced
6 or 7 Strawberries, washed and sliced
1/2 Cup Blueberries, washed
2 Grilled Chicken Breasts, sliced *optional
Brianna's Poppy Seed Dressing


Mix all ingredients, except dressing, in a large bowl or keep ingredients separate to have family members build their own salad.

I chose to separate all of the ingredients. I just liked how they looked in different colored bowls! It also made it easy for everyone to have every kind of produce on their plate while controlling the amount of chicken.

Dress your salad with about 2 Tbsp of dressing.

Enjoy!

Nutritional Analysis:

Per Serving: 287 calories, 16.2g fat, 14g carbohydrates, 19.2g protein. Very high in Vitamin A, Vitamin C, Folate, Niacin and Vitamin E. High in Vitamin B-6, Iron, Phosphorus and Selenium.

Mango Chicken

$6.30 total / $1.05 per serving

I keep getting mangoes in my Co-Op order! Last time, I was delighted to make my mango salsa because we had invited company over for dinner. Since mangoes are not usually on my grocery list, it has become one of my special occasion recipes. Apparently that has changed and now I need to come up with some new mango recipes. (Although I don't think my husband would complain if we kept having grilled chicken with mango salsa every week!)

This recipe is delicious and looks beautiful - all the qualities of a great dinner for guests. The best part though? It is incredibly EASY. Your guests will never guess how fast this dinner is to put together.

Nutritional Highlight: Mango. There are so many health benefits to consuming mangoes that I am so happy they are coming in my order every week! Mangoes are loaded with polyphenolic antioxidants to protect the body against cancer, filled with fiber and enzymes to improve digestion and lower cholesterol, as well as contain specific acids that help to alkalize the body. Oklahoma State University did a research study on mangoes and suggested that they may be able to control blood sugar levels and reduce body fat. Mangoes also have benefits associated with their high amounts of Vitamins A, C, and E!

Mango Chicken  Serves 4-6

2 Boneless Skinless Chicken Breasts, chopped
2 Mangoes, diced*
2 Green Onions, diced with green and white parts separated
2 Garlic Cloves, minced
1 cup Jasmine Rice
1 Tbsp Oil
3 Tbsp Soy Sauce
1 Tbsp Lime Juice
1/4 tsp Sriracha Sauce
1/4 tsp Red Pepper Flakes

*Dicing a mango is tricky at first. Here is how I do it. Cut the Mango into three sections (stand the fruit upright and cut off each side so there is just a thin middle section where the seed is.) With the skin still on, cut into the fruit to create a tic tac toe pattern, making sure not to pierce through the skin. Using both hands, hold the edge of the fruit with your fingers, skin facing you. With your thumbs pressing on the skin, invert the fruit so the cubes are popped out. Now you can slice of the cubes at the base of the skin with your knife!

Boil 1 1/2 cups water in a medium pot, add rice and reduce heat to medium low. Cover and cook 15 minutes or until water is absorbed.

Meanwhile, heat oil in a skillet or wok to medium high. Saute garlic and the white part of the green onion for about 45 seconds. Add the chicken and brown on all sides. Add the soy sauce, lime juice, sriracha and red pepper flakes; cook for 10 minutes or until chicken is cooked through. Stir occasionally.

Add the mangoes and the rest of the green onions. Cover to heat through. (Try not to stir the mangoes to retain their beautiful color. They will absorb the sauce mixture and turn brown if mixed in.)

Serve over the rice.

Nutritional Analysis:

Per Serving (3/4 cup rice, 3/4 cup mango chicken): 241.5 calories, 3g fat, 33.6g carbohydrates, 19.8g protein. High in Vitamin A, Vitamin C, Folate, Manganese and Thiamin.

Garden Fried Rice with Chicken

$5.80 total / $0.73

I've been getting food from my local food co-op for several months and it is always so fun to make up recipes after getting a surprise mix of fruits and vegetables from our standard share. This week we got a head of broccoli, some carrots, and zucchini, among other things, in our order. I was delighted after I realized that I still had some eggs, peas and green onions that I needed to use. My dinner menu practically made itself with what I had on hand. I love it when things come together like that!

Nutritional Highlight: Loaded Up On Vegetables. Fried rice is one of those things that can really be horribly fattening and full of calories. It can, however, become a vehicle to get your kids (or your husband) to eat a variety of vegetables all at once! I have 5 different kinds of nutritious vegetables packed in this recipe, four of which are GREEN. Play around, be creative. There really is no 'wrong' way to make fried rice. You can put in whatever you like or whatever you have on hand. 

Pictured: 2 cups 

Garden Fried Rice with Chicken
Serves 6-8


4 cups cooked rice, chilled
1 Tbsp vegetable oil
4 scallions, chopped, white & green parts separated
3 cloves garlic, minced
1 medium zucchini, diced
3 medium carrots, peeled and diced
1 small head of broccoli, cut into florets
1 cup peas
1/2 lbs chicken breast, cut into small pieces
2 eggs
1/4 cup soy sauce
1/4 tsp sesame oil
1/2 tsp sriracha sauce


Heat wok and oil to medium high, then add the white part of the scallions along with the garlic. Cook, while stirring, for 30 seconds. Add all additional vegetables except the green scallions. Toss to coat and cook for 2-3 minutes for the vegetables to soften.

Add in the chicken, soy sauce, sesame oil and sriracha. Mix all ingredients and cook, turning occasionally for 5 minutes, or until chicken is cooked through. Now its time to add the rice. Mix well and try to get most of the rice towards the bottom side of the wok. Reduce heat to medium and let the rice sit and cook for about 5 minutes without stirring to make the rice crispy.

Increase heat back to medium high. Make a well in the center of the wok and break in two eggs. Scramble the eggs while they cook. When the eggs are almost set, mix in with the rest of the ingredients. When eggs are fully set, mix in the green tops of the scallions for garnish and you are ready to eat!

Nutritional Analysis:

Per 1 cup serving: 185 calories, 4.1g fat, 30.7g carbohydrates, 4.5g dietary fiber, 6.9g protein. High in Vitamin A, Vitamin C, Folate, Manganese, and Phosphorus.

BBQ Chicken Grilled Pizza

$4.43 total / $0.56 per serving

Who would have thought to grill pizza? I really don't remember where this inspiration came from but what I can tell you is that it is an absolute brilliant idea. It has turned into my favorite way to eat pizza at home. At first, the thought of putting floppy dough onto the grill without burning myself seemed daunting and I thought I would fail miserably. It's honestly not that bad. The hard part is keeping the dough from folding onto itself. So, my husband and I tried several other ways to make that process easier and we came up with a keeper. Lucky for you, I have it all worked out here and ready to present to you!

Nutritional Highlight: Grilling. Cooking foods on the grill is an easy way to pack in a lot of flavor without any additional fat. However, charring meats can release compounds within the proteins that can be carcinogenic, so be careful not to turn the grill up too high. Grilling also takes far less time than other cooking methods. Bonus!

BBQ Chicken Grilled Pizza  (makes 4 pizzas)

Favorite Pizza Dough
Red Onion
1 Chicken Breast
BBQ Sauce
Cheddar Cheese
Cilantro
Olive Oil
Foil

Prepare the pizza dough about 2 hours in advance.

Heat grill to medium-high.

Once the grill is to temperature, place chicken on the grill. Cut the red onion into thick slices horizontally, keeping the rings intact. Brush both sides of the onion with olive oil. Place onions on the grill with the chicken. Flip chicken over after 10 minutes of cooking, then brush with BBQ sauce. Use tongs to flip the onions over after chicken is flipped. Chicken will cook another 10-15 minutes until done.

Let the chicken and onion rest 5 minutes before slicing into bite size pieces. Prep all of your toppings for the pizza.

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 BBQ sauce, layer with chicken, onions, and cheese. Finally top with cilantro. 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 and enjoy!

Nutritional Analysis: (this is tricky because it will really depend on the type of BBQ sauce as well as the quantity of sauce and cheese you put on your own pizza. I will use the calorie count for how I make mine.)

Per 1/2 pizza:  246 calories, 7.8g fat, 30g carbohydrate, 15.55g protein. High in Vitamin B-6, Calcium, Niacin, Phosphorus, and Selenium

Weeknight Chicken Tacos

$4.47 total / $1.12 per serving

Some days I am just exhausted after work. Really. I feel like I need to just sit on the couch and stare ahead with all of the lights off just to recuperate. Maybe that's just me! (It sounds a bit extreme as I type it out, but it's the truth!)

Maybe you don't quite relate with me, but I'm sure most of you at least don't feel like making something labor intensive for dinner after a long day. Well, I feel you! I also have an answer for you: Chicken Tacos. These little babies are super quick and easy. You'll literally be ready to eat within 20 minutes!

Nutritional Highlight: Cooking with your spice rack. How do you make flavorful food without any fat? Spices! Spices are also an easy way to add additional vitamins and minerals to your meal. Many spices also contain essential oils, oil derived from individual plants, which are beneficial for a variety of health concerns. For example, cumin helps to aid digestion and ease insomnia due to its levels of Vitamin B, thymol and its own essential oil.

Weeknight Chicken Tacos (serves 3-4)

1 lb. Boneless Skinless Chicken Breast, cut into thin strips
1 cup Onion, chopped and divided
1/2 cup Water
1 tsp Cumin
1 tsp Coriander
1 tsp Chili Powder
1/4 tsp Salt
Fresh Cilantro, for serving
Corn Tortillas, for serving
Creamy Salsa Verde, for serving

In a large skillet over high heat, cook the chicken and most of the onions - you'll want to reserve just a small amount for topping the tacos. Immediately, add the spices to coat chicken and onion, stir and cook until the spices are fragrant. Reduce heat to medium and add the water. Simmer for 12 minutes until most of the liquid is absorbed and the chicken is cooked.

Meanwhile, heat corn tortillas over medium heat in a small pan. You can heat up about 3 at a time and then transfer to a warm plate with a damp paper towel to cover.

When you are ready, layer chicken and onion mixture onto a corn tortilla and top with raw onion, cilantro leaves and creamy salsa verde.

Nutritional Analysis:

Per serving (2 tacos dressed as shown): 162 calories, 5g fat, 23.9g carbohydrates, 7.3g protein

Tomato & Artichoke Pesto Pasta

$5.34 total / $0.89 per serving *without chicken

Life is getting a little crazy for me right now with the start of another semester. A few weeks ago I was offered a chance to go back to my old job, so I took it. I was in love with the house wife gig and how much time I was able to put into developing this blog but my husband and I set a goal to be debt free by the end of the year. That goal requires $$$! So....I went back to work. Then school started up again and  so began the balancing act of school, work, blogging and family life. So far so good, BUT I have come to realize how precious time is. My schedule is packed to the limit so quick recipes are a must in order to keep eating well!

This pasta is super quick and easy. Even if you don't have the pesto made ahead of time, you are only looking at 15 minutes until you are ready to eat. If you decide to add in some grilled or baked chicken, cooking time will be pushed out to about 35-40 minutes. Still, not bad!

Nutritional Highlight: Artichoke. High in fiber and antioxidants, artichokes are a healthy addition to pasta. Artichokes are good for your liver thanks to specific antioxidants like cynarin and silymarin. As a natural diuretic, they can also help reduce bloating and ease constricted blood vessels. 

Tomato & Artichoke Pesto Pasta  (serves 4-6)

1 lb Farfalle Pasta
1 pint Grape Tomatoes, halved
6 oz jar Artichoke Hearts, chopped
1 cup Pesto
1/4 tsp Red Pepper Flakes
8 oz cooked Chicken Breast *optional

Boil pasta in salted water until al dente. Meanwhile halve tomatoes and chop the artichoke hearts. If you are adding in chicken, make sure to let it rest 5 minutes before slicing. When the pasta is cooked, add all other ingredients and mix to incorporate. Serve and enjoy....it's that simple!

Nutritional Analysis:

Per serving without chicken: 372 calories, 7.7g fat, 65.2g carbohydrates, 3.6g protein and over 15% daily value of Vitamin A, Vitamin C, Folate, Iron, Niacin, Riboflavin and Thiamin

Per serving with baked chicken: 419 calories, 9g fat, 65.2g carbohydrates, 11.9g protein and over 15% daily value of Vitamin A, Vitamin C, Folate, Iron, Niacin, Riboflavin and Thiamin