Category Archives: Healthy

Feb16

Raisin Bran Muffins

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Raisin Bran Muffins

When I make these muffins, I have to make two dozen as they get eaten so fast. They are very quick and easy to make and pretty healthy for you also. Grab one to take with you for a morning pick me up to go with a cup of coffee. Or a snack anytime of day.

  • 2 cups raisin bran cereal
  • 1 1/2 cups milk (I use organic whole milk)
  • 1 1/2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 egg, beaten (I use large eggs)
  • 1/2 cup brown sugar, packed (I used light brown sugar, but you could use dark brown sugar, if you prefer.)
  • 2 tablespoons unsalted butter, melted

Mix cereal with milk; set aside to soften.

In a large bowl, combine remaining ingredients; stir in cereal mixture.

Fill lightly greased or paper-lined muffin cups about 2/3 full with batter.

Bake at 350 degrees for 20 to 25 minutes.

Makes one dozen.

.“Be the living expression of God’s kindness; kindness in your face , kindness in your eyes, kindness in your smile, kindness.”

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Aug7

Loaded Cauliflower Casserole

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Loaded Cauliflower Casserole

We had this for dinner last night along with Zesty Chicken Breasts, and it was “oh so” delicious!  Also healthy and keto friendly.

  • 2 lbs. cauliflower florets, cut in bite size pieces
  • 1 (8-oz.) box cream cheese, softened
  • 1/2 cup sour cream
  • 3 cups (12-oz.) Cheddar-Jack cheese, finely shredded
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 6 slices crispy cooked bacon, coarsely chopped
  • 1/4 cup chopped fresh chives (reserve one tablespoon for the top)
  • Salt and Pepper, to taste

Steam cauliflower until fork tender, approximately 10 minutes.  Drain well in colander.

Preheat oven to 425 degrees.  Grease 9 x 13-inch baking dish.

In a large bowl combine cream cheese, sour cream, cheddar-jack cheese, garlic powder, and onion powder.  Mix until creamy and smooth.  Gently stir in cauliflower, 1/2 the bacon and chives.  Season with salt and pepper.

Spoon into casserole dish and top with remaining bacon.  Bake uncovered for 20-25 minutes or until the cheese is melted.  Top with remaining chives and serve.

Makes 6 servings.  (276 calories per serving)

“Children are God’s precious jewels – help them shine for Christ.”

 

Jan8

Baked Chicken Breasts

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Baked Chicken Breasts

This is my go to recipe now when I need cooked chicken for another recipe.  Although you can make and serve these in a short time as your main entree.  They are so juicy, tender and flavorful!!

  • 4 boneless skinless chicken breasts, pounded thinner or not, brined
  • 1 tablespoon melted butter or olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika

To brine your chicken breasts, fill a large bowl with 1 quart water and 1/4 cup kosher salt.  Stir to combine until most of the salt is absorbed.  Add the chicken breasts and let them sit in the mixture to brine for 15 minutes.  Or you can also cover the bowl and refrigerate for up to 6 hours.  No longer than that.  Remove the chicken breasts from the brine, rinse them with cold water, then pat them dry with some paper towels.

Preheat oven to 450 degrees.

Place the chicken breasts in a single layer in a large baking dish.  Brush on both sides (turning once) evenly with the melted butter or olive oil.

In a separate small bowl, whisk salt, pepper, garlic powder and paprika until combined.  Then sprinkle mixture evenly over chicken on both sides.

Bake 15 to 18 minutes, or until chicken is cooked through and no longer pink.  Chicken should read 165 degrees on your thermometer.  Check temperature in the thickest part of the breast.

If you want the chicken to be a little bit more browned and crispier on top, you can turn the broiler on high for the final 3 – 5 minutes and broil until golden.  Keep a close eye on it.  Do not overcook it!

Once cooked, remove pan from oven and transfer chicken to a clean plate and loosely tent plate with foil and let it rest for 5 to 10 minutes.

Serve warm.

“Trials can be God’s road to triumph.”

 

 

 

Aug15

Grilled Chicken Burgers

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Grilled Chicken Burgers

These burgers were so easy to put together.  I grilled them in a cast iron skillet, but if you prefer, put them on your grill. I was a little worried they would come out dry, but they were moist and delicious.  Just be careful you don’t cook them too long or they might get dry.  Cook to 165 degrees.  I used an instant read thermometer.

And to make them a little healthier, I served them on an oatmeal thin.  They are less calories than a bun.

  • 1 tablespoon olive oil
  • 1 lb. ground chicken
  • 1/3 cup Panko crumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon garlic powder
  • Salt and pepper, to taste

In a large bowl, combine ground chicken, Panko, Parmesan, oregano, basil, parsley, and garlic powder.  Season with salt and pepper, if using.  Stir until loosely combined.  Make into 4 patties.

Heat olive oil in your skillet over medium heat.  Add burgers to skillet and cook 3 to 4 minutes on each side or until instant read thermometer reads 165 degrees.  (Put instant read thermometer into the side of burgers half way.)

Makes 4 burgers.  (273 calories) (Burger/oatmeal thin)

“Live to leave a legacy for God’s glory.”

 

Apr11

No Sugar Apple Pie

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No Sugar Apple Pie

This is a good pie for the diabetic or for someone watching their weight.  You wouldn’t know that there was no sugar or artificial sweetener in it.  It is really yummy!

  • 2 (9-inch) pie shells
  • 3 tablespoons cornstarch
  • 1 tablespoon ground cinnamon
  • 1 (12-oz.) can unsweetened apple juice concentrate, thawed
  • 6 cups peeled and sliced green apples

Preheat oven to 350 degrees.

In a small bowl whisk together cornstarch, cinnamon, and 1/3 cup of the apple juice concentrate.  Set aside.

In a large sauce pan, simmer apples with remaining apple juice concentrate until apples are tender, about 10 minutes.  Stir in cornstarch mixture and continue to simmer until thickened.  Remove from heat.

Spoon apple mixture into pastry-lined pie plate.  Cover with top crust.  Seal and flute edges.  Cut steam vents in top.

Bake for 45 minutes, or until crust is golden brown.

Serves 8.

“To be doing good is man’s most glorious task.”

Feb23

Mock Mac and Cheese with Bacon

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Mock Mac and Cheese with Bacon

This is a very low-carb recipe.  Cauliflower substitutes for the pasta.  I made this for my son when he was over for lunch one day and it went over very big.  We all loved it!

You may substitute ham for the chicken, if you like, and use any cheese you prefer.

  • 1 large head cauliflower, chopped
  • 1 cup chopped broccoli
  • 1 cup cooked cubed chicken
  • 3/4 cup heavy cream
  • 4 oz. cream cheese, sliced
  • 1 1/2 teaspoons Dijon mustard
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 2 cups shredded Cheddar cheese, divided
  • 6 oz. cooked bacon, chopped

Preheat oven to 375 degrees.  Spray a 9 x 9-inch casserole dish with nonstick cooking spray.  (I used a slightly bigger dish).  Bring a large pot of salted water to a boil.

Cook cauliflower and broccoli in boiling water for about 5 minutes, or until crisp yet tender.  Drain well; pat between layers of paper towels to dry, and transfer to prepared baking dish, along with the cooked chicken.

Bring cream to a simmer in a small saucepan, and whisk in the cream cheese, mustard, salt, pepper and garlic powder.

Stir in 1 1/2 cups of the cheese and whisk for just a minute until melted and combined.  Remove from heat and pour over the ingredients in the casserole dish.

Sprinkle cooked bacon over all, top with the remaining 1/2 cup of cheese, and bake for 15 minutes, or until browned and bubbling.  Let cool for 5 minutes before serving.

Makes:  8 servings

Calories 325, Fat 25g, Protein 20g, Fiber 1.5g, Net Carbs 3g

“To strengthen your faith in God, seek the face of God.”

Feb9

Black and White Chicken Chili

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Black and White Chicken Chili

This is great on a cold winter day.  It’s a light and brothy chili that will warm you up.

  • 1 1/2 lbs. boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 onion, minced
  • 4 garlic cloves, minced
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 teaspoons dried oregano
  • 4 cups low-sodium chicken broth
  • 1 (15.5-oz.) can cannellini beans, drained and rinsed
  • 1 (15.5-0z.) can black beans, drained and rinsed
  • 1 1/2 cups frozen corn, thawed
  • 1 (8-oz.) can chopped green chiles, drained
  • 1/4 cup chopped fresh cilantro

Pat the chicken dry with paper towels and season with salt and pepper.  Heat 1 tablespoon of the oil in a Dutch oven over medium-high heat until just smoking.  Cook the chicken until golden brown on both sides, about 5 minutes, flipping halfway through.  Transfer the chicken to a plate.

Heat the remaining 1 tablespoon oil in the pot over medium heat until shimmering.  Add the onion and 1/2 teaspoon salt and cook, stirring occasionally, until softened, 5 to 7 minutes.  Stir in the garlic, cumin, oregano, and 1/2 teaspoon pepper and cook until fragrant, about 30 seconds.  Stir in the broth, scraping up any browned bits.

Return the chicken, along with any accumulated juices, to the pot.  Bring to a simmer and cook until the thickest part of the breasts registers 160 to 165 degrees on an instant read thermometer, 10 to 15 minutes.

Transfer the chicken to a plate.  When the chicken is cool enough to handle, shred the meat into bite sized pieces and return it to the chili; add the beans, corn, and chiles.  Return to a simmer, cover, and cook, stirring occasionally, until thickened, about 15 minutes.

Off the heat, stir in the cilantro and season with salt and pepper to taste.

Serves 4 to 6.

“Only Christ the Living Bread can satisfy the world’s spiritual hunger.”

 

 

Feb8

Zero-Carb Pizza

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Zero-Carb Pizza

This is for those dieters that are trying to eliminate carbs.  It’s pretty amazing!

  • 7 cups shredded mozzarella
  • 7 eggs, beaten
  • 1 teaspoon dried oregano leaves
  • 1 teaspoon dried basil

Mix and spread on ungreased cookie sheet.  Bake at 450 degrees for 15 minutes.  Add toppings and bake 10 minutes more.

(I personally think that after I put the pepperoni on it, it baked too long.  So use your own judgement on how long to bake it.  I also think you could use low-fat cheese so it isn’t greasy.)

“Grace is getting what we do not deserve.  Mercy is not receiving what we do deserve.”

Oct6

Maple-Glazed Acorn Squash

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Maple-Glazed Acorn Squash

You can use any kind of squash you want.  I grew acorn squash is my garden this year and I had a bumper crop.  Just be sure to use about 2 pounds of squash.  And cooking time will depend on the kind of squash you use.  Check for doneness after about 30 minutes.  If the glaze cools off and becomes too thick to work with, reheat it for 10 seconds in the microwave until it is liquid again.  I only used about half the glaze as I wanted it only slightly sweet.  This was very delicious and healthy for you.

Serves 4.

  • 2 small acorn squash (about 1 pound each), halved and seeded
  • 1 teaspoon canola oil
  • 1/2 cup maple syrup
  • 1/8 teaspoon ground cinnamon
  • Salt and pepper

Adjust oven rack to lower-middle position and heat oven to 400 degrees.  Line a rimmed baking sheet with aluminum foil and lightly spray with vegetable oil spray.  Brush the cut sides of the squash with the oil and lay cut-side down on prepared baking sheet.  Roast until tender (the tip of a paring knife can be slipped into the flesh with no resistance), 40 to 50 minutes.

When the squash is tender, whisk the maple syrup, cinnamon, 1/4 teaspoon salt, and 1/8 teaspoon pepper together in a microwave-safe bowl and microwave on high until it has reduced to a glaze and measures 1/4 cup, 3 to 4 minutes.

Flip the squash over, score the flesh, and spread evenly with the warm maple glaze.  Continue to roast until the glazed side begins to brown and caramelize, 5 to 10 minutes.  Serve.

Per Serving:  210 cal, 2g fat, 0g sat fat, 0 chol, 51g carb, 2g protein, 3g fiber, 160mg sodium

“Our greatest hope here below is help from God above.”

 

 

Oct9

Low-Fat Fettuccine Alfredo

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Low-Fat Fettuccine Alfredo

This is as good as Olive Garden’s.  Try some grilled chicken on top.

  • 1 tablespoon unsalted butter
  • 2 teaspoons flour
  • 3/4 cup whole milk
  • 1/4 cup half-and-half
  • 1 garlic clove, peeled and lightly crushed
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper, opt.
  • 1 cup grated Parmesan cheese
  • 1 (9-oz.) pkg. fresh futtuccine (fresh is best)

Bring 4 quarts water to a boil.  Heat bowls.

Heat butter over medium heat in large saucepan until foaming.  Whisk in flour until mixture is smooth and golden, 1 to 2 minutes.  Whisk in milk, half-and-half,  garlic, salt and pepper.  Bring to simmer.  Reduce heat to medium low and simmer until sauce is slightly thickened, 1 to 2 minutes.  Discard garlic, stir in Parmesan, and remove from heat.

Stir 1 tablespoon salt (I didn’t use) and pasta into boiling water and cook, stirring constantly, until al dente, 2 to 3 minutes.  Reserve 1 cup pasta cooking water, then drain pasta.

Return sauce to low heat, add 1/3 cup pasta water and cooked pasta; toss  until evenly coated.  Cook until sauce has thickened slightly, about 1 minute.  Add more cooking water as needed to thin sauce to proper consistency and adjust seasonings.  Serve immediately in warm bowls.

Serves 3 to 4.

“In the midst of troubles, peace can be found in Jesus.”

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