Grilled Parmesan Broccoli

These is a delish side to any meal and kids love it too with the added dash of cheese!

As grilling season come to an end, don’t think you have to pack up this recipe as you pack up your flipper and tongs. This would be awesome roasted and broiled as well.



Grilled Parmesan Broccoli

from allrecipes.com

Ingredients:

6 cups fresh broccoli spears

2 1/2 tablespoons lemon juice

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

3/4 cup grated Parmesan cheese

Instructions:

1.Place broccoli in a large bowl. Combine the lemon juice, oil, salt and pepper; drizzle over broccoli and toss to coat. Let stand for 30 minutes.

2.Coat grill rack with nonstick cooking spray before starting the grill. Prepare grill for indirect heat. Toss broccoli, then drain marinade. Place Parmesan cheese in a large resealable plastic bag. Add broccoli, a few pieces at a time, shake to coat.

3.Grill broccoli, covered, over indirect medium heat for 8-10 minutes on each side or until crisp-tender.

Until next time…

look good, feel good, do good

www.davissportsnutrition.com

Peach-Mustard Pork Chops & Fourth Festivities

I hope everyone had a fun and safe Fourth of July! J, Trey, and I had a fabulous holiday weekend with lots of friends, family, fun and food. Here are the highlights and a delish recipe.
Kelli and Mike invited my parents and us over for a first-class BBQ…

Mom made these adorable flag cupcakes for dessert and Mike was the master chef for the rest

Italian Grilled Portobello Mushrooms


Mini Reubens


Iowa Sweet Corn


Italian Grilled Veggies


Look at this spread! The pork chops would have knocked my socks off had I been wearing any.

Peach-Mustard Pork Chops
Adapted from Food Network Get Grilling

Ingredients:

4 pork chop (1 1/2 inch thick)

Safflower oil for brushing

Sea salt

Freshly ground black pepper
For Sauce:
3 T unsalted butter (you could use Land O’Lakes whipped)

2 T minced onion

2 cloves garlic, minced
3 T cider vinegar
1/4 C Dijon mustard
1/2 C whole-grain mustard
3/4 C peach jam or preserves

1 T bourbon

1/2 tsp sea salt

Instructions for chops:
Prepare grill to high heat. Position a drip pan under the grate on the cooler side of the grill. Brush the chops on both sides with salt and pepper and oil. Set aside for 15 minutes. Grill chops over heat until brown on both sides about 4 minutes per side. Move them to the cooler side and brush with sauce. Cook the chops, covered, turning and basting with sauce every 5 minutes, until thermometer inserted into chop reads 140F. Let rest 10 minutes.

Instructions for sauce:

Melt the butter in a saucepan over medium heat. Add onion and garlic and cook until translucent, about 3 minutes. Add the vinegar and boil until almost completely reduced and the mixture looks like wet sand, about 4 minutes. Whisk in both mustards and jam. Simmer, whisking, until jam melts, about 1 minute. Remove the pan from the heat and stir in the bourbon and salt.
Jordan Creek Dueling Pianos and Fireworks


we met some of our good pals, Jack, Rachel, and their daughter Ella (6 months)



seriously Mom, the ladies love me


my boys 🙂
Lake Panora

Our new neighbors invited us up to their lakehouse Monday….thanks Chris and Tracy! What a perfect setting for the Fourth of July!
We did all the summer appropriate activities


watermelon eating in the lawn


our sweet neighbor girls…Stella, Jordan, and Chloe

We enjoyed lots of water activities…

tubing….and crashing

skiing and jet skiing



and of course, fireworks!

Until next time…

look good, feel good, do good

Nesting – Casserole Mania

Nesting, pleaseeee…who said I was nesting!?

ok…judging by the stack of casseroles now in my freezer, I would say I had a little “food nesting” the other weekend.
I just decided it would be nice to designate a few hours one Sunday to preparing 4 wholesome, healthy casseroles that would be easy for J and I to bake up after the baby arrives (any day now).
After preparing them, I thought to myself…why not do this more often (Super Sized Sundays as I like to call them)…make your master list, head to store, cook up a storm, make one giant mess, package up, clean up, freeze, and viola….you have great meals for the month to come! This is great for those that have on the go schedules.
Grass Fed Beef Lasagna (click for recipe)

Chicken Enchiladas packed with veggies
(click for recipe)

BBQ Chicken Casserole – recipe to come

Chicken & Biscuit Pot Pie – recipe below

recipe from Ellie Krieger (dietitian) on Food Network
watch a video of the chicken pot pie preparation here
Ingredients
For the filling:
Cooking spray
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks
4 teaspoons olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1/2 pound green beans, trimmed and chopped into 1/2-inch pieces
2 cloves garlic, minced
1 1/2 cups lowfat milk
1/4 cup all-purpose flour
1 cup low-sodium chicken broth
1 cup peas, thawed if frozen
1 1/2 tablespoons fresh thyme leaves
For the biscuit crust:
3/4 cup whole-wheat flour
3/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons cold unsalted butter, cut into small pieces
2 tablespoons canola oil
1/2 cup lowfat buttermilk
Instructions:
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray.
Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl. .
Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes.
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.
Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.
Nutritional analysis per serving
Calories 400
Total Fat 17 g
(Sat Fat 5.7 g, Mono Fat 7.7 g, Poly Fat 2.7 g)
Protein 31 g
Carb 31 g
Fiber 5 g
Cholesterol 82 mg
Sodium 600 mg

Until next time…
look good, feel good, do good

BBQ Season!

To kick off BBQ season the family got together for Emmerson’s (niece) 1st track meet followed by a food feast.

my lovely nieces…Emmerson (9) and Peyton (2)

The menu: lots of lean meat…
Mom made chicken burgers
Bryan and Matt cooked up a wild turkey they hunted that morning
Dad grilled elk burgers (elk from Matt’s hunting season last year)
4 bean salad with edamame

http://sarabconsulting.blogspot.com/2009/12/4-bean-salad-and-christmas-celevrations.html

rhubarb crisp….YUM
turkey was marinated and cooked in beer, brown sugar and other seasonings…how could it not be good?
totally unexpected savory flavor
I will post the recipe has soon as it comes my way
Elk burgers grilled to the utmost perfection
Chicken OR Turkey Burgers
This is a little shorten version…
In a large skillet with 1/2 c olive oil saute 1 onion chopped, 1 celery finely chopped and 1 carrot finely chop or grated. Add 1 minced garlic clove (optional).
Remove from heat and place in large bowl to cool to room temp.
Sprinkle some sea salt and ground black pepper in with the veggies.
Add 1.5lbs to 2lbs ground chicken of ground turkey breast to bowl of veggies.
Add 2t dry dill weed and 1t poultry season (Mom just used salt and pepper).
Mix well, score into 4 to 6 patties.
They are messy to make so be sure you have a plate or something to put them on.
Get 1 to 2 T oil very hot in the skillet, add the patties and turn down heat.
Turn as soon as they brown…they crumble easy so be careful.
When they are pretty much done, take out of pan, add 1/2 c. bottled BBQ sauce to pan (or make your own…see BBQ Pizza recipe).
Put the patties back in pan over BBQ sauce and simmer.
Place a slice of sharp cheddar cheese on top. When melted put on buns (English muffins or sandwich thins) and serve.
Rhubarb crisp…love it!

Peyton and Dad working the camera

Until next time…
look good, feel good, do good

Barbecue Chicken Pizza

PIZZA! Man was I excited for this clean recipe. I mean….who doesn’t love a warm, saucy, maybe cheesy, bite of pizza. I fixed this up the other night for some football madness.

Barbecue Chicken Pizza
Ingredients:
olive oil cooking spray
1 medium yellow onion, thinly sliced
4 oz mushrooms, thinly sliced (notice I did not have these as the were OUT of them at the store!)
1/2 medium red bell pepper, thinly sliced
1/2lb boneless chicken breast boiled till cooked through and sliced into thin strips
5 oz unsalted tomato paste
2 T cider vinegar
1 T honey or maple syrup
1 tsp onion powder
1 clove garlic, minced
1/4 tsp Spanish paprika
ground pepper
2/3 C pre shredded 2% mozzarella cheese
1/2tsp oregano
of course, if you do not desire to make your own clean BBQ sauce then you can omit the tomato paste through oregano ingredients and just use your fav BBQ sauce.
Instructions:
preheat oven to 425F

heat a large skillet over high heat for 1 minute, reduce to medium, mist with olive oil and saute onions till caramelized.

Add mushrooms and finally peppers till all veggies are cooked tender. Remove veggies from pan, mist a little more olive oil and add chicken slices to brown a touch.
Prepare BBQ sauce in small bowl. whisk tomato paste, vinegar, honey, onion powder, garlic, paprika, and black pepper. I did add about a T regular BBQ sauce for just a tad more flavor.
Place premade whole wheat pizza dough 🙂 (convenience rules sometimes) on pan.

Smear with sauce, add chicken and veggies.

Dust the top just lightly with mozzarella.

Bake for 15-18 minutes or until cheese is melted and bubbly. ENJOY!
Nutrition per slice (8 slices): 390 calories, 7g fat, 26g protein, 55g carbs
lycopene is all over this recipe in the tomato sauce and red pepper! this fancy antioxidant helps keep you bones strong and skin glowing….who knew pizza could be so good 🙂

J was very excited about having pizza too! He helped out by taking it out of the oven and eating it. 🙂

our green fries

Me attempting to skate ski….contrary to popular beliefs….it’s not JUST like rollerblading

Until next time…
look good, feel good, do good
www.davissportsnutrition.com