Spinach & Artichoke Chicken

It's been way too long since my last post. There are many reasons why my postings came to a halt, but there is no need to waste the time or energy explaining them now. The short version is that life happened and I had to prioritize my time commitments in order to survive. Bad news for a blogging hobby that, while fun, isn't necessary for survival or sanity.

The good news, though, is that I am back. And it's summer. And I've got daylight and energy to burn.

So let's get right to it, shall we?

There are certain things that I am literally obsessed with. One of those things is artichoke hearts. I remember, as a kid, sitting at the counter in our kitchen, while my dad made artichokes in the pressure cooker. He'd scoop the veggies out (are the vegetables? Flowers? I don't really know.) and place them in front of my sister and me, with a bowl of melted butter and a bowl of mayo. And we would go to town, scraping our teeth along the leathery leaves and pulling the meat off of the fronds into our mouths. I'm not sure we even came up for air before we made it to the hearts, which we would wait for our dad to cut out of the base for us, so we could eat them with our fingers, again, dunking them in butter and mayo. I am sure that you are --sooooo-- shocked to hear that I had a weight problem growing up, right? (Somehow, though, my sister has always been svelte and petite... Clearly, I got the short end of the stick when it came to the metabolism genes.)

These days, you won't find me dousing anything in butter and the thought of mayo makes my skin crawl and the back of my throat itch. My eating habits have definitely changed (for the better) over the last several years and I have learned how to incorporate things I have always loved in much, much healthier ways.

If you're a fan of spinach-artichoke dip, then you absolutely MUST try this recipe. The flavors are spot on, rich and delicious, but the recipe significantly reduces all of the calories by leaving out fatty ingredients like cream cheese and mayo. I made this for dinner the other night and had to seriously restrain myself from having a second helping--I wasn't hungry anymore, but it was THAT GOOD.

Skinny Spinach & Artichoke Chicken

recipe adapted from EmilyBites.com

A lightened up version of something everyone loves!

Ingredients

• 4 chicken breasts
• Salt & pepper to taste
• 1/4 cup low fat cottage cheese
• 1/4 cup Greek yogurt (plain)
• 2 T minced garlic
• 1/4 chopped onion
• 1/2 cup artichoke hearts, chopped
• 5 oz fresh spinach, chopped
• 1/4 cup feta cheese
• 1/4 cup mozzarella cheese

1. Preheat the oven to 400 degrees.
2. Spray your baking dish with non-stick cooking spray.
3. Salt and pepper both sides of the chicken breasts and place them in the baking dish (it's fine if they overlap some).
4. Place the breasts in the oven and bake them for 15 minutes while you prepare the other ingredients.
5. In a large bowl, mix together all the other ingredients, except for the mozzarella cheese.
6. After 15 minutes, remove the chicken breasts from the oven. Drain any liquid that may have accumulated while baking.
7. Top the breasts with the spinach and artichoke mixture. Spread the topping evenly over the dish.
8. Sprinkle the mozzarella across the top of the dish.
9. Bake for an additional 25 minutes.

Based on the original recipe (which I have eliminated cream cheese and mayo from), this was roughly 250 calories per breast serving.

Everyone Loves Brussels Sprouts

I don't know why brussels sprouts have such a bad rap. They are like the iconic food that every kid grows up hating, and every adult has scarring memories of being forced to eat. What gives? Brussels sprouts are not only delicious, but they are freaking adorable. They are like little miniature heads of lettuce... And let's be real, pretty much anything in "mini" form is stinkin' cute.

I'm a firm believer that if you hate brussels sprouts, you've just never had them prepared for you in the right way. Because I imagine that gnawing on a little rock of lettuce and trying to choke down gummy bites of a green nemesis would be pretty terrible. But caramelized brussels sprouts? With delicious seasonings? Shredded into pretty ribbons? How could that not be delicious? Have faith.

It's delicious. And it's easy. This has become a staple recipe for me, when I grab a bag of brussels sprouts at the store without a plan. This works every time.

Caramelized Brussels Sprouts

Ingredients

• 12-14 large brussels sprouts
• 1 tbsp olive oil
• 1 clove garlic, minced
• pinch sea salt
• 2 tbsp brown sugar
• 1/4 cup roughly chopped pecans or walnuts, toasted

Procedure
1. Slice each brussels sprout very thin until you have a mound of feathery brussels sprout ribbons. 

2. Heat the olive oil over medium high in a large skillet and saute the garlic for 30 seconds. 

3. Add the brussels sprouts and continue sauteing for another 4-5 minutes, until bright green and tender. 

4. Add the sea salt and brown sugar and toss together. 

5. Finish by adding the toasted nuts.

Lemon Dill Potato Salad

Growing up in Smalltown, USA, there are things that inevitably made their way into my life, for better or worse. I've been told before that tiny towns every where are exactly the same. There are certain staples that you would find in Podunk, Oregon that would also surface in Backwoods, Louisiana. From one small town to another, you'll find friendly faces, neighborhood block parties, a crunchy vernacular and staple foods.

It seems that in any small town gathering, at any neighborhood cookout and at 4th of July and Memorial Day, Labor Day and summer BBQs around the country, you'll find tables laden with flavors of Americana. Apple Pie. Burgers. Hot dogs. Macaroni and cheese. Corn on the cob. Berry cobblers. I can get behind most of these things (ok, except the ones made with meat). But there is one cook out staple that I will never understand: potato salad--the mayonnaisey, creamy, buttery kind. How do people eat that? I mean, if that was the flavor and texture you wanted, why not just squirt some mayo on a celery stick, ants on a log style, and go to town? That's basically what you're getting.

Even in my days (ok, decades) as a fat kid, I never loved the flavor of mayo, whether it was smeared on a sandwich or dolloped all over perfectly good potatoes or macaroni. As I've learned to cook, and been able to tailor my dishes to flavors that I like, I've been able to experiment and create--much to the joy of my tastebuds (and the scale).

So, while this recipe may contradict all the things we know about what potato salad is, that doesn't make it any less delicious. I've learned, especially in the last few months, that the commonly accepted prescription for "perfect" isn't always right. Sometimes you have to take what works and run with it--whether it follows your timeline, schedule or BBQ checklist, or not. When it works, it works, right? Don't question it. Just love it.

Lemon Dill Potato Salad

Adapted from Food Magazine

2 pounds rainbow potatoes (regular ones work too, but the colored ones are so much more fun)
1 cup celery, diced
1 cup red onion, diced
1 lemon's zest
2 tablespoons capers
2 cups kale, deribbed and sliced into ribbons
2 tablespoons garlic, minced
1/4 cup olive oil
3 tablespoons lemon juice
2 teaspoons dill (fresh preferred)
1 teaspoon smoked sea salt
1 teaspoon smoked paprika
1/2 teaspoon black pepper

1. Heat water to a boil.
2. Wash and cut potatoes to uniform size, about 1/4 inch thick.
3. Boil potatoes until they are tender. Drain and transfer to a bowl.
4. Stir the celery, onion, capers and kale into the potatoes.
5. Whisk together the remaining ingredients.
6. Drizzle the lemon and olive oil mixture over the potato mixture. Toss to evenly coat.
7. Refrigerate until ready to serve.

Mini Marathon Muffins

Five years ago, I'm pretty sure that if I had tried to run a mile, I would have dropped dead before I finished. I'm fairly certain that the likelihood of getting the five-years-ago version of me in running shorts and tennis shoes, bouncing down the beach boardwalk before noon, was virtually nil. Even the thought of running, for any other purpose that to save my own skin, would have made me cringe. "Running" and "fun" were definitely not on the same page in my book.

But now, years down the road and about a hundred pounds lighter, I've got an addiction. I may still groan about an upcoming run, but I also crave them. I like the feeling of pushing my body. I like being out of breath. I like struggling to make it up a hill, beat my last mile time, push myself just a little bit further, sweat just a little bit more.

In May, I ran my first half marathon. My running buddy and I prepped for our race in a number of ways. We did lots of distance runs... with celebratory high-fives every time we demolished an old time or distance... We ate a lot--did you know that running 10 miles a day will make you REALLY FREAKING HUNGRY? The night before, we relaxed, watched crappy TV, ate carbs with reckless abandon and baked.

What could be better for a half (or mini) marathon, than protein-powered, chocolate-chipped, bite-sized, mouthfuls of delicious? With protein powder in the batter, these little guys were exactly what we needed the morning of the race... and pretty much any other time we felt like eating them.

Mini Marathon Muffins

Adorable and delicious. What more could you ask for?

* 3 large, ripe bananas
* 4 egg whites
* 2 tbsp vegetable oil
* 1/3 cup nonfat milk (or almond milk)
* 1/2 cup sugar
* 1 tsp vanilla
* 1/2 tsp cinnamon
* 1 tsp salt
* 1/2 tsp baking soda
* 1 tsp baking powder
* 2 scoops chocolate protein powder
* 1 cup oats (processed to fine crumbs in blender)
* 1 cup all purpose flour

* 1 cup mini chocolate chips

1. Preheat oven to 350 degrees.
2. Mash bananas with fork.
3. Add to the bananas…eggs, oil, milk, sugar, salt, cinnamon, vanilla, baking soda and baking powder. Mix well.
4. Whisk together the protein powder, flour and oats.
5. Gently blend the protein, flour and oats into the banana mixture and stir for 20 seconds or until moistened.
6. Fold in the chocolate chips.
7. Pour batter into lined mini muffin pan, filling the cups about 2/3 full. 
8. Bake for 15 minutes or until a toothpick inserted near the middle of the center muffin comes out clean.
9. Devour. Have energy. Gain all the muscles!