Fitness Food and You

This recipe is so easy and so delicious! Great combination of flavors and textures! And so healthy!

ingredients

8 (2-ounce) chicken cutlets

½ teaspoon kosher salt, divided

½ teaspoon freshly ground black pepper, divided

2 tablespoons olive oil, divided

3 tablespoons red wine vinegar, divided

2 tablespoons maple syrup

8 ounces Brussels sprouts

1/4 cup dried currants

1 medium Fuji or Gala apple, cut into 1/8-inch-thick slices

directions

Heat a large skillet over medium-high heat. Sprinkle the chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add 1 tablespoon of oil to pan; swirl to coat. Add the chicken to pan; cook for 3 minutes on each side or until done. Remove from the pan and keep warm. Add 2 tablespoons of vinegar and syrup to the pan; bring to a boil. Cook for 1 minute or until reduced to 3 tablespoons. Return the chicken to pan; turn to coat with the glaze.

Cut the Brussels sprouts in half lengthwise; thinly slice crosswise. Place the remaining 1 tablespoon of oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl; stir well with a whisk. Add the Brussels sprouts, currants, and apple; toss to combine. Serve the slaw with the chicken.

(Adapted from a recipe found on http://www.myrecipes.com)

This tomato soup is more like a minestrone soup because of the cannellini beans and pastina. It’s delicious, filling and so healthy. Perfect for cold winter days!

ingredients (serves 4-6)
1 T olive oil
2 carrots, peeled and chopped
1 small onion, chopped
1 clove garlic, minced
1 (26-ounce) jar marinara sauce (recommended: San Marzano brand)
2 (14-ounce) cans low-sodium chicken broth
1 (15-ounce) can cannellini beans, drained and rinsed
½ t red pepper flakes
½ cup pastina pasta (or any small pasta)
¼ t salt
½ t freshly ground black pepper

directions
Warm the olive oil in a large soup pot over medium-high heat. Add the carrots, onion, and garlic and sauté until soft, about 7-8 minutes. Add the jar of marinara sauce, chicken broth, cannellini beans, red pepper flakes, pasta, salt and pepper. Simmer for about 10-15 minutes. Ladle into bowls and serve.

(Adapted from Giada De Laurentiis’s recipe found on http://www.foodnetwork.com)

I found this simple and DELICIOUS fish stew recipe on www.simplyrecipes.com. The author’s dad made this stew all the time………..NOT my dad! It’s more like a soup than a stew. Perfect for this time of year!

ingredients

1 tablespoon olive oil

1 cup of chopped onions

2 large garlic cloves, chopped

2/3 cup fresh parsley, chopped

1 cup of fresh chopped tomato (about 1 medium sized tomato)

2 teaspoons tomato paste

8 oz of clam juice

1/2 cup dry white wine

1 1/2 lb fish fillets (use halibut, cod, sole, red snapper, sea bass, grouper), cut into 2-inch pieces

Touch of dried oregano, thyme, pepper and Tabasco

Salt

ingredients

Heat the olive oil in heavy large pot or Dutch oven over medium-high heat. Add the chopped onion and garlic and sauté for about 4 minutes. Add the parsley and stir for 2 minutes. Add the tomato and the tomato paste, and gently cook for 10 minutes or so.

Add the clam juice, dry white wine, and fish and simmer until the fish is cooked through, less than 10 minutes. Add the seasoning and salt to taste. Ladle into bowls and serve.

(Adapted from a recipe found www.simplyrecipes.com)