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.

Pesto Bacon Melts

$3.34 total / $1.67 per sandwich

I've never grown out of the "I could eat grilled cheese every day of my life" stage. However, my palate has grown up a bit. So instead of craving a Velveeta on white bread grilled cheese, I want something with a little more going on. Enter this favorite. First off, I don't think there is a better bread for grilled cheese than sourdough. It is a beautiful thing all buttered up and browned to crispiness.  Second, pretty much ANYTHING combined with melted cheese is going to be a winner in my book. Hopefully you'll enjoy this sandwich on a lazy weeknight as much as I do.

I was lucky enough to make this sandwich using basil pesto
straight from Italy! It was a gift from my husband after
traveling abroad on a mission trip with our
church this summer. It was such a treat!

Nutritional Highlight: Basil Pesto. Basil is an excellent source of Vitamin K and a good source of Vitamin A. So, eating basil in pesto helps the body to absorb these valuable fat-soluble vitamins. The flavonoids and volatile oils found in basil also have health benefits ranging from cardiovascular and DNA protection to inhibiting bacterial growth and anti-inflammatory effects.

Pesto Bacon Melts  (serves 2)

4 Slices California Sourdough (It is wide enough to make a good sandwich)
4 Pieces Cooked Bacon (I like using thick cut smoked bacon)
2 Slices Provolone Cheese
1 Tomato, sliced
2 Tbsp Pesto
1 Clove Garlic, peeled and cut in half
Butter

Heat a skillet over medium-high heat to get the pan hot. Prep your sandwiches by buttering one side of each slice of bread and then laying the buttered sides together. You should have two bread stacks. On the non-buttered side, which should be face up after stacking the bread, spread 1 Tbsp of Pesto on each top sandwich slice. Then layer tomato slices, bacon, and cheese.

Place the loaded bread piece, butter side down in the skillet and top with other slice of bread with butter side up. Immediately turn down the heat to medium to medium-low and cover. You'll get a nice sear on the bottom slice while the heat and steam will start to melt the cheese. Check the bread on the bottom after about a minute to prevent burning. Once that side is golden brown, quickly flip the sandwich onto the other side.

Using the cut side of the garlic, rub generously over the crispy golden brown bread that is facing up. Cover again. This side will take a little longer since we have reduced the heat. At this point, you can also increase the heat if you feel it necessary. Once the bottom is golden brown, about two minutes, flip it onto a plate for serving. Don't forget to rub the opposite side with the garlic as well!

Serve with a simple mixed green salad or as a compliment to soup. One of my favorite combinations is this sandwich (w/out pesto) and my Butternut Squash & Apple Soup. It is a fantastic meal in the fall and winter!

Nutritional Analysis:

Per Sandwich: 569 calories, 26.8g fat (9g saturated, .3g polyunsaturated, 2.1g monounsaturated), 57.2g carbohydrate, 24.8g protein. Excellent source of Vitamin A, Calcium, Iron, and Phosphorus. Very high in Vitamin B12, Vitamin C, Riboflavin, Selenium, and Zinc.

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.

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