Chicken Pot Pie

Are you craving comfort?  Maybe not since we’ve had these incredible winter temps.  I mean, J and I grilled twice last week…crazy!  Well I am sure winter is not letting us out of her grip yet, so for that cold night coming up here is my favorite “healthified” version of chicken pot pie!

Chicken Pot Pie

recipe from Ellie Krieger (dietitian) on Food Network
watch a video of the chicken pot pie preparation here
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 (I used broccoli this last time)
2 cloves garlic, minced (I leave out for J)
1 1/2 cups lowfat milk
1/4 cup whole wheat flour
1 cup low-sodium chicken broth (I liked Watkins)
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
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
Sara B.

Banana Cream Pie Oatmeal

J and I love breakfast and we are partial towards oatmeal (steel cut or old fashioned).  When we discovered this fun variation that has similarities to our other favorite meal, dessert, we knew we had to try! 

Banana Cream Pie Oatmeal

1/2-1 C skim milk or almond, rice, soy
1/4 C lite coconut milk
1/2 C old fashioned oats
1 scoop vanilla protein powder (I use NNW Healthy Whey)
half banana
optional: slivered almonds, unsweetened coconut flakes
Bring milks to a boil in a small to medium saucepan.  Add oats and cook till oats are creamy and to your desires consistency.  Combine protein powder with 1/4 C water and add to oats.  Pour into dish and top with optional garnishes!

J rocking the course and Jingle Cross cylco cross race in Iowa City

Do you have a tasty variation for oatmeal?  I would love to hear!
Until next time…
look good, feel good, do good
Sara B.

Strawberry Lime Cream Pie

Strawberry Lime Cream Pie
from Clean Eating Magazine


1 1/2 lb fresh strawberries, hulled and quartered (reserve 1 or 2 for garnish)

1/4 C sugar, honey, or stevia

1 12 oz pkg extra firm silken tofu (about 2 cups cubed)….yes tofu!

1 C low fat cottage cheese

zest 1 lime

1 baked extra-easy whole wheat pie crust (see below)


In a medium sauce pot on medium heat, combine strawberries and sugar. Simmer for 30 minutes, stirring often, until strawberries break down, release their juices and become thick and jam-like. Scrape strawberries into a large glass bowl and cool to room temp, about 20 minutes. Scrape strawberries into the jar of a blender with tofu, cottage cheese and lime zest. Blend until very smooth, stopping to scrape down sides of blender. Pour puree into baked pie crust. Cover with plastic wrap and refrigerate for at least 4 hours, or overnight. Garnish with reserved strawberries. Slice and serve!

I used the left over strawberry mix in my plain Greek yogurt throughout the week…YUM!

Extra-Easy Whole Wheat Pie Crust


1 1/2 C whole wheat pastry flour, plus some for work surface

1 tsp sugar or stevia

1/4 tsp sea salt
1/2 tsp baking powder

1/3 C low fat milk

1 egg yolk

1 T oil (safflower, grape, canola)

1 T apple cider vinegar


Preheat over to 350F. In bowl of food processor, combine flour, sugar, salt and baking powder. Pulse together until mixed. In a spouted measuring cup, whisk together milk, egg yolk, oil, and vinegar. With processor running, slowly pour mixture through chute into dry ingredients. The mix should be partially crumbly but sticks together when squeezed. Dump dough out onto well-floured surface. Squeeze into a singular mound and pat it down to a disc and 1/2inch thick. Using rolling pin, roll dough out until 12 inches in diameter. Set rolling pin at bottom edge and gently roll dough onto pin so that dough drapes over pin. Transfer dough to pie dish. Gently press dough into the edges of dosh and up the sides. Fold excess dough under and pinch, creating a roughly 1/2 in rim. Using your fingers, or with a fork, crimp entire rim. Poke dough all over with a fork to create stem. (my edge wasn’t pretty, but that’s ok because it didn’t change the flavor 🙂 Bake in oven for 20 minutes until edges and center are just golden. Remove from oven and let cool.
Variations: you can sub 1/4 the flour with 1/4 C unsalted nuts of your choice, finely chopped or ground. Almond flour, pistachios….

Nutrients per serving (1/8): 207 calories, 5g fat, 12g sugar, 30g carbs, 10g protein (wahoo cottage cheese and tofu!)

Until next time…

look good, feel good, do good

Sea Scallops with Watermelon & Spinach Salad…Cabin Food

As Mom, Dad, Matt, J, and I drove to the cabin we decided that each would take a night to prepare a tasty meal.
We stopped at a neighboring town on our way to the wilderness to gather supplies. We all raided the grocery store searching for the perfect ingredients. Mom was trying to dish out coupons while Matt, J, and I examined the seafood counter.
In total we spent about 200 dollars for 4 days or food…that’s 12 meals serving 4 people….I think we did pretty good!

Mom and Dad’s Meal

on the menu:

  • champagne toast to J!
  • grilled, natural beef hamburgers with pepperjack or mozzarella cheese
  • roasted asparagus with lemon and sea salt
  • roasted sweet potato fries with chili seasoning and salt
  • dessert was grilled bananas with Haagen Daz 5 ice cream

Park Cafe
a sweet treat after a day of hiking
located in St. Mary’s, just outside the park

look at all the pie flavors (middle chalkboard)
boysenberry, cherry, lemon, rhubarb strawberry, peach, huckleberry, raspberry, apple…..

Matt and I split a giant huckleberry milkshake

Matt’s Meal
the menu:

  • Camembert cheese with strawberry glaze
  • steamed salmon on the grill with lemon and sea salt
  • tuna sashimi
  • mixed green salad with olive oil dressing
  • steamed artichokes
  • dessert was lemon and passionfruit Haagen Dazs 5 ice cream…Matt’s favorite

Breakfast one morning was a big avocado mixed greens salad

J and I’s Meal
the menu:
Sea Scallops with Watermelon & Spinach Salad
this was a nice, light, refreshing meal for a hot summer day

Ingredients: (I doubled everything to serve 4 hungry people)
1 lb medium sea scallops OR you can use about 16 small scallops (about 2 large or 4 small scallops per person)

1 T olive oil

sea salt

1 1/2 cups spinach (be generous) I used 4-6 cups for 4 persons

2 cups watermelon (be generous)


3 T mandarin orange olive oil (I picked up at Pilgrim’s Market… you can also use normal olive oil or lemon olive oil)

1 T chopped fresh mint

2 T scallions or red onion

1 T lime juice

1 T black or white sesame seeds

sea salt

1 small hot pepper (serrano, Thai, jalapeno, or bird), chopped

1 T grated lime zest

Rinse scallops and pat dry with paper towel. Toss in a small bowl with olive oil and salt. Heat grill or saute pan to about medium high heat.

Prepare dressing while pan heats up: whisk together olive oil, mint, scallions, lime juice, zest, sesame seeds, pepper, salt and pepper to taste.
Brush grill or add small amount of olive oil to pan. Cook scallops for about 4 minutes of one side and about 1 minute on the other. They should be white the entire way through and slightly springy to the touch. Set aside to cool.
In large bowl mix dressing onto spinach. Fold in watermelon and scallops. Garnish with extra lime zest or mint.

needless to say, we ate gourmet while out in the forest

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

Boston Bound Part IV- the sights, the sounds…the food

So J and I did do other things in Boston beside run 26.2 miles…we explored the many historic sites…like Fenway 🙂 and ate our way through the Freedom Trail.
Here’s a little recap of our trip:
Day 1
We treated Carl and Julia to a Italian feast aka “Carbo load”
at Allora Ristorante in Marlborough, MA (suburb of Boston)

Mediterranean Salmon stuffed with spinach, feta and sun dried tomato over fennel and arugula salad

Lobster and Ravioli chunks of lobster, baby spinach, red onion and zucchini simmered in tomato alfredo sauce
Day 2
see Boston Bound part III
Day 3
Boston Marathon
Day 4
it was time to say “good-bye” to Carl and Julia and head to the city to explore the sites

they dished us up with a lovely home, comfy bed, and awesome home cooking

Downtown Boston

J had to get in on the Dunkin’ Donuts craze while we were out there
they are EVERYWHERE on the East Coast….not sure I’m sold on the coffee

More baked goods at Bova’s Bakery in the North End
The Freedom Trail:
directions…follow the red brick line to see Boston’s historic sites (approx.2.5 miles)
warning…this may not be the best thing to do after running a marathon

Here we go!

we saw the State House…ooooooohhh

the site where the Declaration of Independence was read….ahhhhhhh

Paul Revere’s grave and home…

a large steeple and clock….more ooohhhs and ahhhs

“hey…I didn’t know they had Starbuck’s back then….did you J?”

and OF COURSE we found some historic food….the oldest restaurant in America…
Union Oyster House est 1826
we finally got a table after making our reservation in 1856

New England Clam Chowder…YUM…coming from someone who doesn’t typically like this soup

J ordered oysters….not me

but after J’s persuasion and my hesitation I tried one and………..was done

we made it all the way to Bunker Hill aka the end of the trail

we were exhausted…J looked like a British solider defeated at Bunker Hill

and I fell asleep in the hotel lobby waiting for our room

Boston Common
the oldest park in the country…lots of “oldest” stuff in Boston

I felt like I was taking my senior pictures

Fenway Park

J and I finally had our celebratory drink…cheers!

Red Sox’s WON!

Day 5
Boston Duck Tour

J made me sit in the driver seat….can’t wait till we have kids so I don’t have to do the korny pics anymore

a slice of heaven…I mean Boston Cream pie at the site it was created, Omni Parker House

Regina’s Pizza, this has to be where pizza landed in the US because it was GOOOOOD

of course, I had to get one with veggies on it

a few random pics:

wish this was my spice rack

J picked up a new cellphone out there…it’s called the Banana Berry
I receive Bible Verse emails every day….this just happen to be the one I received the morning of the marathon (pretty appropriate):
Put no high value on your wisdom: let the fear of the Lord be before you, and keep yourself from evil: This will give strength to your flesh, and new life to your bones. -Proverbs 3:7-8
Until next time…

look good, feel good, do good

Nutrition Bites #5 – Managing snack time

Happy Easter!
I thought this Nutrition Bite seemed appropriate for the holiday.

Sara B Consulting principle #5 – Schedule snack time
Who doesn’t love that warm baked cookie or chocolate-caramel filled egg?

In my consulting I try to teach people to have no “guilty” feelings about food. This feeling should have no relationhip what so ever to food. Guilty is what you feel for breaking a law, telling a lie, or being a bully……..not for eating.

If we feel guilt then we are not managing our well being. I have no cheat foods….I enjoy my cheesecake, cookies, ICE CREAM, and cake…the kicker…I know how to manage it. I don’t keep them around, I enjoy sharing dessert with my husband at a fancy restaurant, I don’t do “diet junk food”…what’s the point, and I train my butt off which gives me a little more flexibility. As my #9 principle goes… it’s what you do 90% of the time that matters. So DON’T feel guilty about the 10% or you’ll go crazy!

Food is our fuel. “Eat to Live, not live to eat.” Benjamin Franklin

with that I will leave you with a link to one of my favorite desserts on my blog