Lemon Pepper Chicken and Farfalle with Bechamel Sauce
2 large chicken breasts or 6 tenderloins
1/2 cup butter or butter substitute (Earth Balance!)
1/2 cup unbleached flour
Approx. 1 quart of milk (depending on how thick or thin you want your sauce)
Up to 2 cups cheese of your choice
8oz Farfalle (bowtie) pasta
Olive oil
Lemon pepper
Oregano
Garlic (pressed or the sprinkle kind)
Bay leaf
Salt
In a pot with water, a pinch of salt and a splash of olive oil, Boil Farfalle for approximately 10-12 minutes, al dente.
Cut the chicken into bite size pieces and sautee in a skillet until thoroughly cooked and browned on the outside. While cooking, add lemon pepper, oregano, and garlic to taste.
In a large saucepan, melt the butter and whisk in the flour. Keep moving for about 5 minutes. Slowly add the milk and turn down the heat to simmer. Allow the sauce to thicken slightly, stirring occasionally. Add lemon pepper, oregano, garlic, and bay leaf to taste. Don't forget to remove the bay leaf. Add cheese slowly and allow to melt into the sauce. Toss together with the chicken and pasta. Serve hot.
Wednesday, January 11, 2012
Quick and Easy Gluten Free Pita Pizza
So easy.
Gluten free pita bread
Brush with olive oil
Season with Italian seasoning, oregano, garlic...
Add your choice of organic (look for hormone free) lunch meat. Turkey pepperoni and salami are pretty good on this.
Top with gluten free colby jack cheese, shredded. You can use any type of cheese, I'm just partial to colby jack. Remember that soft cheeses, such as mozzarella are full of fat.
Place in the oven on broil for 1-2 minutes or until cheese is completely melted.
Enjoy. Great with salsa, similar to a quesadilla
Gluten free pita bread
Brush with olive oil
Season with Italian seasoning, oregano, garlic...
Add your choice of organic (look for hormone free) lunch meat. Turkey pepperoni and salami are pretty good on this.
Top with gluten free colby jack cheese, shredded. You can use any type of cheese, I'm just partial to colby jack. Remember that soft cheeses, such as mozzarella are full of fat.
Place in the oven on broil for 1-2 minutes or until cheese is completely melted.
Enjoy. Great with salsa, similar to a quesadilla
Wednesday, January 4, 2012
Whole Wheat Coconut Scones
Whole Wheat Coconut Scones
2 cups whole wheat pastry flour
1 cup unbleached all-purpose flour
1/4 cup granulated natural cane sugar (or you can use Stevia, Splenda, etc.)
1/4 cup packed brown sugar
2 tsp baking powder
1/2 tsp salt
1/2 cup cold unsalted butter or butter substitute (I recommend Earth Balance)
1 cup unsweetened coconut
1 large egg
1 1/4 cups unsweetened coconut milk, well stirred (If you decide to use milk instead of coconut milk, only use 1 cup)
1 tsp vanilla extract
1/2 tsp coconut extract
3/4 cup chocolate chips (optional. If you need some extra sweetness, go for it. If you are looking to keep it as healthy as possible, opt out or use unsweetened dark chocolate, which is full of antioxidants.)
Milk, for brushing
1/4 cup shredded coconut for sprinkling
Preheat the oven to 375. Lightly grease a baking sheet or line with parchment paper.
Whisk together the flours, sugars, baking powder, and salt in a large bowl. Using a fork, cut the butter into the dry ingredients until it resembles bread crumbs. Stir in the coconut.
In a separate bowl, whisk together the egg, coconut milk and extracts.
Add the wet ingredients to the dry ingredients and stir with a fork just until the dough is evenly moistened. Stir in the chocolate chips if you choose to use them.
Turn the dough out onto a floured work surface, and knead two or three times. Divide the dough in half, and pat each half into a circle about 1/2 inch thick and 6 inches in diameter. Use a knife to divide each circle into 8 wedges. (You could also do the same using a rectangle, but I find the circles are easier.)
Transfer the scones to a baking sheet. Brush the tops with milk and sprinkle with the remaining coconut. Bake until the scones are puffed and golden brown (the coconut will be lightly toasted), about 20-25 minutes depending on your oven. Serve warm.
Nutrition Facts (This is for the original recipe. Remember that you can make substitutions.) Serving size 1 scone.
14g whole grains (great start to the day!)
288 cal
20g fat (This is where the Earth Balance helps out. Also, using skim milk and reducing the amount of coconut in the recipe will cut the fat content.)
4g protein (not bad for a breakfast pastry)
19g complex carbohydrates (One place where it does not pay off to keep it simple!)
7g sugar (Please avoid granulated white sugar!)
4g dietary fiber
30mg cholesterol
150 mg sodium
211mg potassium
63RE vitamin A
2mg iron
36mg calcium
140mg phosphorus
2 cups whole wheat pastry flour
1 cup unbleached all-purpose flour
1/4 cup granulated natural cane sugar (or you can use Stevia, Splenda, etc.)
1/4 cup packed brown sugar
2 tsp baking powder
1/2 tsp salt
1/2 cup cold unsalted butter or butter substitute (I recommend Earth Balance)
1 cup unsweetened coconut
1 large egg
1 1/4 cups unsweetened coconut milk, well stirred (If you decide to use milk instead of coconut milk, only use 1 cup)
1 tsp vanilla extract
1/2 tsp coconut extract
3/4 cup chocolate chips (optional. If you need some extra sweetness, go for it. If you are looking to keep it as healthy as possible, opt out or use unsweetened dark chocolate, which is full of antioxidants.)
Milk, for brushing
1/4 cup shredded coconut for sprinkling
Preheat the oven to 375. Lightly grease a baking sheet or line with parchment paper.
Whisk together the flours, sugars, baking powder, and salt in a large bowl. Using a fork, cut the butter into the dry ingredients until it resembles bread crumbs. Stir in the coconut.
In a separate bowl, whisk together the egg, coconut milk and extracts.
Add the wet ingredients to the dry ingredients and stir with a fork just until the dough is evenly moistened. Stir in the chocolate chips if you choose to use them.
Turn the dough out onto a floured work surface, and knead two or three times. Divide the dough in half, and pat each half into a circle about 1/2 inch thick and 6 inches in diameter. Use a knife to divide each circle into 8 wedges. (You could also do the same using a rectangle, but I find the circles are easier.)
Transfer the scones to a baking sheet. Brush the tops with milk and sprinkle with the remaining coconut. Bake until the scones are puffed and golden brown (the coconut will be lightly toasted), about 20-25 minutes depending on your oven. Serve warm.
Nutrition Facts (This is for the original recipe. Remember that you can make substitutions.) Serving size 1 scone.
14g whole grains (great start to the day!)
288 cal
20g fat (This is where the Earth Balance helps out. Also, using skim milk and reducing the amount of coconut in the recipe will cut the fat content.)
4g protein (not bad for a breakfast pastry)
19g complex carbohydrates (One place where it does not pay off to keep it simple!)
7g sugar (Please avoid granulated white sugar!)
4g dietary fiber
30mg cholesterol
150 mg sodium
211mg potassium
63RE vitamin A
2mg iron
36mg calcium
140mg phosphorus
The King Arthur Flour Company, Inc. Whole Grain Baking: Delicious Recipes Using Nutritious Whole Grains. Woodstock, VT: The Countryman Press, 2006. Print.
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