One-Pan Peruvian Chicken + Roasted Corn + Brussel Sprouts

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I am all about quick and easy recipes that leave little-to no mess after cooking. So one method I have come to use almost every week for cooking is a one-pan meal. This type of meal usually includes a protein, starch and some veggies that are then all cooked on one pan! It makes clean up so much easier-- something I love as a busy, grad student!

So for this month's Recipe Redux: "We love throwing ingredients together on a sheet pan and roasting for a simple sheet pan dinner. They make busy weeknights a bit more manageable. (And clean-up isn’t bad either!) Show us your healthy take on a sheet pan meal." -- I was ready to make a sheet pan meal! 

I love the spice combo: chili powder, cumin, cayenne, onion powder, and lots of garlic! AND the yogurt cilantro sauce is a refreshing, creamy addition!

One-Pan Peruvian Chicken + Roasted Corn + Brussel Sprouts

Ingredients:

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For Chicken:

  • 2 chicken breasts, boneless and skinless
  • 1/4 cup white wine vinegar
  • 2 tablespoons olive oil
  • 2 tablespoons water
  • 2 heaping tablespoons garlic, minced
  • 3 tablespoons chili powder
  • 2 tablespoons cumin
  • 2 tablespoons onion powder
  • 1 teaspoon cayenne
  • salt and pepper, to taste

For Corn:

  • 1 corn on the cob, cut in half
  • Olive oil
  • salt and pepper, to taste

For Brussel Sprouts:

  • 1 1/2 cups brussel sprouts, cut in half
  • 2 tablespoons cajun seasoning
  • olive oil
  • salt and pepper, to taste

Cilantro Lemon Yogurt Sauce:

  • 1/2 cup non-fat Greek plain yogurt
  • 2 tablespoons lemon juice
  • 3 tablespoons cilantro, minced

Directions:

  1. In a small bowl, combine white wine vinegar, olive oil, chili powder, cumin, onion powder, cayenne, and garlic. Mix well.
  2. In a large bowl, place raw chicken breasts. Pour marinade over chicken, completely covering both. Refrigerate and marinate for 2-4 hours or overnight. Drain marinade from bowl.
  3. When ready to cook, preheat oven to 400 degrees F.
  4. Season your starch and vegetables: coat corn with olive oil and season with salt and pepper. In a bowl, toss brussel sprouts with olive oil, cajun seasoning, salt and pepper.
  5. Lightly grease a baking sheet with non-stick spray or olive oil.
  6. Place chicken in center of baking sheet. Place corn on one side of chicken and brussel sprouts on the other.
  7. Place in oven and bake for about 30-35 minutes or until chicken is cooked all the way through (internal temperature of 165 degrees F).
  8. While your meal is baking, prepare yogurt sauce for chicken. In a small bowl combine yogurt, lemon juice and cilantro. Mix well. Refrigerate until ready to serve.
  9. Take chicken and vegetables out of oven. Plate and serve immediately with a dollop of yogurt sauce. Enjoy!
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Fruity Dessert Nachos

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“I received free samples of SPLENDA® Naturals Sugar & Stevia Blend mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by SPLENDA® Sweeteners and am eligible to win prizes associated with the contest. I was not compensated for my time.”

I am a big fan of nachos. WHY? Because the ingredient combinations are endless! You can do vegetarian, with meat and now, as a dessert! When I found of that this month's sponsored Recipe Redux was sponsored by SPLENDA®, I couldn't resist.

I occasionally use SPLENDA® in my morning coffee or on my oatmeal... and now I am enjoying this SPLENDA® Naturals Sugar & Stevia Blend on everything!

SPLENDA® Naturals Sugar & Stevia Blend is made from only 2 non-GMO ingredients: stevia & cane sugar and it has 50% Fewer calories than Sugar.

I am a big fan of anything cinnamon sugar, so this recipe was just sweet enough to satisfy my sweet tooth! These sugary nachos remind me of a churro, a family favorite. So check out my Fruity Dessert Nachos recipe below.

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Fruity Dessert Nachos

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Serves about 8-10

Ingredients:

  • 24 wontons wraps
  • 1/3 cup SPLENDA® Naturals Sugar & Stevia Blend
  • 2 tablespoons ground cinnamon
  • 1 mango, pitted and diced
  • 2 kiwis, peeled and diced
  • 8 strawberries, diced
  • 2 tablespoons nonfat Greek yogurt
  • 1 teaspoon lemon juice

Directions:

  1. Preheat oven to 350 degrees F.
  2. On greased baking sheets, lay wonton wraps flat, about 1/4 inch from each other.
  3. In a small bowl combine Splenda and cinnamon. Sprinkle sugar mixture on wonton wraps (about 1 teaspoon on each wonton). Flip wonton wraps over and sprinkle other side.
  4. Bake for about 12-15 minutes or until wontons are a little crispy (try not to over bake!).
  5. Let cool completely. Layer on a flat plate.
  6. In another bowl, combine yogurt and lemon juice. Sprinkle yogurt mixture on top of cinnamon sugared wonton chips. Sprinkle all fruit on top. Enjoy immediately!
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Summer Smoothies

How do you do smoothies?

How do you do smoothies?

I have always loved smoothies. Ever since I was a little kid, I would always ask my mom to make me a smoothie before soccer practice or on my way to school. It was sweet and satisfying but also filling and providing my body with nutrients. Once I was old enough to use the blender, I was making wild smoothie combinations and enjoying every single one of them. I did get a little help from my siblings (who both worked at Jamba Juice in high school) when making these amazing smoothie combinations. Whether it be an all fruit smoothie or a chocolate-y delight, I was always making smoothies at home.

This summer has been the perfect excuse for me to revisit my smoothie making roots and create some delicious, trendy flavors with some amazing toppings. I used a lot of Pitaya this summer along with bananas, raspberries, strawberries, mango and watermelon! 

I know smoothies can have high caloric content but in my opinion, everything in moderation. 

Now I don't drink smoothies EVERYDAY, but I do drink them more often then others would. DUE TO my busy schedule I have found it easier to make smoothies for a grab and go snack. With my nutrition background, I have found a balance and realized that with the combination of exercise and eating a well balanced diet (adequate intake of essential nutrients) throughout the day make a smoothie a bonus to my diet! If you enjoy it and find your balance, then enjoy smoothies like I do! 

So I hope you enjoy these smoothie combinations and stay hydrated this summer. 

Pitaya Paradise

Pitaya is dragonfruit. Packed full with antioxidants, fiber, vitamins and minerals!

Ingredients:

  • 1 Pitaya Plus smoothie packet
  • 1/2 cup pineapple, chunks
  • 1 frozen banana
  • 1 cup water

Optional Toppings: Fig bars and Theo Dark Chocolate

 

Coconut Raspberry Banana Smoothie

"A one-cup serving of frozen red raspberries has only 80 calories but provides 60% of the recommended daily allowance of vitamin C, 36% fiber, 45% Manganese, 5%, of potassium, and all with only 1 gram of fat and, no cholesterol." -Red Razz

Ingredients: 

Directions:

  1. Combine all ingredients in a blender and blend until smooth. Enjoy!

Strawberry DragonFruit Smoothie

"Strawberries are in low in sugar and calories, and provide a unique combination of essential nutrients, dietary fiber and phytochemicals. Clinical research suggests that eating just one serving of eight strawberries a day may improve heart health, help manage diabetes, support brain health, and reduce the risk of some cancers." -California Strawberries

Ingredients:

  • 1 cup frozen strawberries
  • 1 fresh red flesh dragon fruit, skinned and diced
  • 1 frozen banana
  • 1 cup water

Optional toppings: sunflower kernels

Directions:

  1. Combine all ingredients in a blender ad blend until smooth.

 

Mango Pitaya Smoothie

"A one-cup serving of mangos is 100 calories." -Mango Board

Ingredients:

  • 1 cup mango, diced
  • 1 Pitaya Plus smoothie packet
  • 1 frozen banana
  • 1 cup water

Optional: Top with fresh mango to add some texture and fiber!

Directions:

  1. Combine all ingredients in a blender. Blend until smooth. Enjoy!

 

Or I just go for a simple smoothie without the toppings. 

Frozen Watermelon, Strawberry Banana Slushie

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"One serving of 2 cups of watermelon is packed with nutrients that support your health!... hydration and antioxidants that can aid in recovery after exercise." -Watermelon Board

Ingredients:

  • 2 cups watermelon, cubed
  • 1/2 cup frozen strawberries
  • 1 medium banana
  • 1/2 fresh orange, peeled and sliced
  • 1 cup water

Directions: 

  1. Combine all ingredients into a blender. Blend until smooth. Add more water for smooth texture. Enjoy immediately!

 

 

 

"Disclosure: I was not compensated for my time or sponsored for this post. I did not received any samples."