Coogans Race

Coogans Race

Thursday, January 16, 2014

Chicken Avocado Salad and Spinach and Feta Stuffed Chicken

Hey Fitties,
    how are ya doing? I committed to eating clean this week. So far this whole thing has been really good. I thought I would hate it but I've actually been enjoying what I make and have been learning a lot along the way. Below is my recipe for the chicken avocado salad. I actually adapted this from a restaurant I like to frequent called Press195.

Chicken Avocado Salad
Chopped Romaine Lettuce
1 Boiled Egg
1 Chicken Breast
1/2 an avocado sliced
Trader Joe's Cilantro Dressing

Anytime I make this salad I use a creamy dressing. The combo of the avocado and the boiled egg is divine and keeps me satiated until my next meal.

Spinach and Feta Stuffed Chicken

8 thinly sliced chicken breasts
2 tbsp Italian seasoning
1 tbsp ground cumin
1 tbsp black pepper
1/2 packet sazon'
1 tspn salt
12 oz frozen spinach
1/4 cup chopped scallions
2 garlic cloves smashed and chopped
1/4 cup cilantro
1/2 cup Feta Cheese
1/3 cup fat free ricotta
1 large egg
1 tspn water
1 cup breadcrumbs

    1. Season Chicken with italian seasoning, ground cumin, sazon, salt and black pepper.
    2. In a pot add 1 tbsp olive oil and add scallions and garlic and leave on med-high heat till garlic turns light brown.
    3. Add frozen spinach to the pot and a dash of black pepper and salt. Cover pot and let spinach simmer for about 10 minutes.
    4. Uncover the pot and let the spinach condense for 5 minutes or to your liking.
   5. In a bowl place 1/3 cup fat free ricotta, 1/2 cup feta cheese and cooked spinach.
       Mix, this should look and taste like creamed spinach now.
   6.  Lay out chicken breasts flat and spoon in 1-2 tbsp spinach mixture into each and roll.
   7. Make an egg wash consisting of 1 large egg and 1 tspn water. Dip each chicken roll into the egg wash and roll in bread crumbs.
   8. Place the now breaded chicken on nonstick foil with seam down.
   9. Bake for 25-30 minutes on one side, flip and bake for an additional five minutes.
   10. Enjoy, this is rather tasty.
Also, I had a lot of the creamed spinach mix left over. This can be used as a tasty side dish :)


Monday, January 13, 2014

Baked Salmon Cakes with Avocado Cilantro Dressing

 Wazzup Fitties,
     so this weekend I went shopping and bought a bunch of food to try. Below are the recipes for the salmon cakes and feta stuffed chicken I made this week. Remember, these are adapted from +Skinnytaste Gina .

Saute 3/4 cup yellow onion, 1.5 cups chopped celery,
1.5 cups orange bell peppers, 1/2 cup green bell pepper and
1/4 cup cilantro in 1 tbsp olive oil.

1/2 lb Salmon fillet seasoned and seared
on each side for 5 minutes.

Flake cooked salmon, add veggie medley,
1 tspn hot sauce, 1/2 tspn lawry's salt,
1 cup breadcrumbs, 3 tbsp light mayo,
3 tbsp non fat greek yogurt,  1.5 tbsp dijon
mustard, 3 egg whites and 1 large egg lightly beaten
and mix together to look as above. Leave in fridge for
30 minutes or more.

Take 1/4 cup portions of mix,
arrange in patty form and place
on non-stick foil.

Bake on each side for 12-15 minutes @
400 degrees Fahrenheit and dig in :).


  Now, if you want the whole shebang you can make a simple and refreshing dip for these salmon cakes to mingle with. 

Avocado Cilantro Dressing

This dressing is really good, it is mayonaisseless and quite simple to make.
1 hass avocado
1/4 cup fresh cilantro
3/4 cup low fat buttermilk
1 garlic clove
1 small jalepeno (remove seeds, but keep em if you feelin saucy 
1 scallion (chopped)
1/2 tsp black pepper and salt
1/8 tsp cumin seeds
1 juice of lime.
 Throw these all in a blender and mix until you see no more cilantro pieces and voila you have a refreshing eggless salad dressing. This recipe makes 6 servings and yields 64.9 calories, mainly from the 4.8 grams of fat from the avocado and buttermilk used in this recipe. It's rather thick, so you can use this as a dip as well. Enjoy

Meals for the week

Hey Fitties,
         So sorry I've been aloof. I know I promised to have my meal plan post up by Sunday, but if I did I'm quite sure the post would have been all ova da place.

      So, below is my planned menu for the week. I felt like the best place to research healthy and tasty meals was I have been stalking her site for years but have never prepared any of the recipes she's shared.  I currently have made a couple of the meals and condiments already for the week from her site and they have been absolutely delicious. So much so, that my fiance' has been eating healthy dishes I have prepared as well.

Chicken avacado salad with Trader Joe's cilantro dressing (I luv this place)
Spinach and Feta Stuffed Chicken
Baked Salmon Cakes with avocado cilantro dressing
Baked Sweet Potato Chunks
Grilled Talapia with a Veggie Medley

       My next post will show the recipes and pics of the processes I went through to make a few of these dishes. Until next time, which is literally in a few minutes, Fitties.