Kale and Mushroom Stuffed Grilled Chicken

This recipe was adapted from one of my favorite recipes Cranberry-Stuffed Chicken. With summer and grilling season in full swing I wanted to try grilling instead of baking and use more seasonal produce. Whatever you have on hand and use you really can’t go wrong with the stuffing….just follow the basic instructions.

Kale and Mushroom Stuffed Grilled Chicken

Ingredients:
2 tsp olive oil, divided
4 medium shallots, minced
1/3 cup sliced mushrooms

1/3 cup cranberries
4 cups shredded kale, packed
4 T toasted pine nuts or walnuts
2 tsp fresh sage, chopped
sea salt, to taste
1/4 t ground pepper, divided
4 4oz boneless, skinless chicken breasts
juice 1/2 lemon
Instructions:
Heat 1 t oil in a saute pan over medium high heat. Add shallots and saute until softened, stirring frequently for about 2 minutes. Add mushrooms and continue to cook for one minute, stirring frequently. Add kale to pan, stir well and cook until wilted, about 1 min. Stir in nuts and sage, season with salt and pepper, and pour stuffing into a mixing bowl lined with a paper towel to drain excess liquid. Set aside and allow to cool at room temperature.
Lay 1 chicken breast horizontally on a cutting board. starting at the thickest side of the breast, hold a sharp knife parallel to the work surface and slice breast horizontally about 3/4 of the way through, then open up breast like a book.
Place sliced breast opened-faced and flat between 2 pieces of plastic wrap and gently pound to 1/2 inch thickness with flat side of meat mallet or rolling pin. remove plastic wrap and repeat process with remaining 3 breasts. Divide stuffing evenly among 4 breasts, placing stuffing lengthwise along bottom edge of each breast. Carefully roll up the chicken breast tightly (like making a sandwich wrap) Secure with toothpicks.
In small bowl, whisk together lemon juice, remaining olive oil and salt and pepper. Brush over chicken.
Place on grill and cook for about 30 minutes or until chicken is fully cooked (165F internal temp) and stuffing is heated throughout.

Until next time…

look good, feel good, do good

Feta, Potato, Turkey Skillet

I can’t wait for you to try this bowl full of goodness and health! Vitamin C, iron, protein, healthy carbs, fiber, comfort….need I say more.

Feta, Potato, and Turkey Skillet
from Clean Eating Magazine
Ingredients:
olive oil spray
1 lb ground turkey breast (not ground turkey)
sea salt and fresh ground black pepper
1 lb potatoes (best to buy organic)
pinch dried thyme
3/4 C low sodium chicken broth (I love Watkins)
1 lb Swiss Chard or other leafy greens (I used organic Kale, you can find pre-cut in the HyVee Organic Produce section sometimes, wahooo for convenience!)
1 pint grape tomatoes
1 tsp chopped fresh rosemary
pinch red chili flakes
juice of 1/2 lemon, plus 4 wedges for serving
1/2 C crumbled feta cheese
Instructions:
Preheat oven to 425F. Coat a large (12inch) oven-proof skillet with cooking spray and heat on medium. Add turkey, season with salt and pepper and cook. Break up meat with a spoon, until no pink is visible, 5-6minutes. Transfer turkey to a bowl, returning skillet to heat. Add potatoes and thyme to hot skillet and season with salt and pepper. Transfer skillet to oven and cook until lightly browned and tender, about 20 minutes, stirring once. Carefully return skillet to stove top on medium-high heat (leave oven at same temperature). Add broth and bring to a simmer. Add leafy greens and stir until just wilted. Stir in tomatoes rosemary, chili flakes, lemon juice, and reserved turkey. Once broth is simmering, transfer back to oven. Cook until tomato skins burst, about 10 minutes. Stir halfway through. Divide mixture among 4 bowls and top evenly with feta. Serve with lemon wedge. Enjoy!

Nutrition (1 1/4C potato mix with 2 T feta): 271 calories, 4gfat, 24gcarbs, 35g protein

WOW…where did the time go…Sara B Consulting blog celebrated its 2nd Anniversary at the beginning of the month. THANK YOU TO ALL MY FOLLOWERS and TASTE TESTERS! You are making yourself and your family healthier one recipe at a time!

Until next time…

look good, feel good, do good

Kale

Have you tried the power-house leafy green, KALE, yet?!
If not, maybe these factoids will give you the extra encouragement you need to pick some up at your local grocery store today (try to find organic)
What’s New and Beneficial About Kale
from whfoods.com
Steamed Kale can provide you with some special cholesterol-lowering benefits. Raw kale still has cholesterol-lowering ability – just not as much.
Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body’s detoxification system.
Wahoo…..DETOX without cayenne pepper, lemon juice and maple syrup!
Kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
Good stuff huh!?
Here’s some of the ways I like to add kale to my meals…
added to stir-fry w/ a ton of other veggies, lean chicken, and brown rice

or in pasta sauce

Aren’t these bicycle noodles awesome!? Probably will make J and I bike faster.


Also try my kale chips recipe….so so good!
Let me know how you add kale to your next meal.
Until next time…
look good, feel good, do good

Quinoa-Stuffed Peppers

Quinoa-Stuffed Peppers
from Clean Eating Magazine
Ingredients for Stuffed Peppers:
2 ORGANIC bell peppers (any color), halved and seeded, stems intact
1/2 C uncooked quinoa
1/2 C chicken broth (I think I used about a cup)
7 oz diced tomatoes (you may notice I have no red in mine…I did not have canned tomatoes on hand)
5 oz spinach or kale (I used kaled and of course, I used more than this…probably a cup or two shredded)
1 T pine nuts
Pesto:
I cheated and used store bought, but if you choose to make your own…
2 cups basil or spinach
1/2 clove garlic
1 1/2 T Parmesan cheese (fresh is best)
1 T pine nuts
1 1/2 T extra virgin olive oil
1/8 tsp sea salt
1 pinch fresh ground black pepper
Instructions:
Prepare peppers: preheat broiled to high. Place bell peppers, skin side up on a baking sheet lined with aluminum foil. Broil until bell peppers start to soften, about 10 minutes. Keep a close eye so you don’t burn!
Meanwhile, combine quinoa, broth, and tomatoes in medium pot. Bring to boil on high heat,then reduce heat to low and simmer for 10-12 minutes, until liquid is absorbed. Add handfuls of spinach to quinoa mixture and stir to combine. Fill bell pepper halves with quinoa-spinach mixture, divide evenly. (before filling, I combined the pesto and quinoa so it was dispersed evenly…you can choose to do this or serve pesto on side)
Prepare pesto:
Add basil, garlic, cheese, pine nuts, oil, salt, and pepper to a food processor and pulse until finely chopped. Add 2-3T water as needed to thin pesto. Top stuffed peppers with pesto (again, see thoughts above).
Nutrients for 2 peppers:
388calories, 18gfat, 43gcarbs, 9gfiber, 14gprotein

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

The 10 Best Greens for You

Since everything seems to be red and green these days….today I thought I would highlight
The 10 Best Greens for You
From: The South Beach Diet
Research shows that eating dark greens may help maintain good health
by reducing your risk of heart disease, some cancers, and several
other illnesses. They’re also rich in beta-carotene, folate, and
vitamins C, E, and K, which help protect against free radicals
(unstable oxygen molecules that can damage cells). Eating dark
greens regularly may also lower blood pressure and cholesterol,
promote normal eyesight, and improve gastrointestinal function.

Include these 10 nutritional powerhouses in your diet:
Beet greens
Bok choy


Brussels sprouts
Collard greens

Kale (check out my kale chip recipe)


Mustard greens
Romaine and red-leaf lettuce
Spinach
Swiss chard

Turnip greens
How Much Is Enough?
The most recent dietary guidelines published by the US Department of
Health and Human Services recommend consuming at least 3 cups of
dark-green vegetables per week, but if you’re like most Americans,
you don’t get enough.
The good news: All vegetables contribute to a healthy eating plan. So
eat a wide variety — both green and otherwise — throughout the week,
and you’ll take a big step toward providing your body with the nutrients
it needs.

Until next time…eat your greens &
look good, feel good, do good

Kale Chips


First, a little bit about the benefits of the super veggie
Kale
Kale can provide you with some special cholesterol-lowering benefits.
Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body’s detoxification system.
Detox!?!? Did someone say detox!?!?
Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress. -from whfoods.com

In other words, with it’s high antioxidant amounts, calcium, fiber, iron, magnesium, potassium….and the list goes on…..it’s no wonder this is a SUPER VEGGIE!

My friend Kerri at Fresh Cafe & Market in Clive, Iowa shared this fabulous recipe for kale chips with me. Hope you enjoy eating this super veggie as much as I do!
Kale Chips
Kerri cooks by taste and does it well, so no measurements, sorry.
De-stem the kale buy running a sharp knife along the stem separating the leaf from stem.
Rinse and dry it (salad spinner) then put it in a bag (a bowl would work too) and drizzle a little olive oil on it, a sprinkle of sea salt and a squirt of fresh lemon juice. Then massage it into the leaves. (taste it and make sure it tastes good, not too salty and not too much oil) put sunflower seeds in a coffee grinder or small food processor and toss that with nutritional yeast (optional), about equal parts – more seeds than yeast. Another optinal seasoning is garlic…but we know how J feels about garlic.
Sprinkle over the top of the “marinated” kale and then dehydrate for about 3-5hours or until crunchy like a chip. Use temperature recommend for veggies on your dehydrator.
I paired mine with black bean patties….that recipe is to come.

Until next time…
look good, feel good, do good
https://davissportsnutrition.com/