Golden Crunchy Drumsticks

Lots of "cronch" to these easy breaded drumsticks! 

Ingredients:

9 chicken drumsticks

1/2 cup Panko crumbs

salt and pepper to taste

1 tsp smoked paprika

1/2 tsp garlic powder

pinch of cayennne

1/4 cup Parmesan 

2 tbsps flour

1 egg

1 tsp water

spray oil 

Line a baking sheet with foil (for easy clean up). Place a rack on top and spray with oil. Combine the Panko, salt, pepper, smoked paprika, garlic, cayenne and parmesan together in a bowl or bag. Place the flour in a shallow bowl or bag. And mix the egg with 1 tsp cold water in a shallow bowl. Toss the drumsticks, one at a time in the flour, then dip in egg. Next toss in the crumb mixture to coat and lay on the prepared rack. When the chicken is ready give the drummies a light spray of oil and bake in a 400°F oven for 25 minutes. Flip, spray and back in the oven for another 20 minutes or until the internal temperature reaches 165°F. Makes 3-4 servings 

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Shrimp and Quinoa Stir Fry

There was so much rich umaminess (is that a word?!) to this dish! Surprisingly simple yet it hit the taste buds just right! 

Ingredients:

1/2 cup quinoa

3 tsps vegetable oil

8 oz (1/2 lb) shrimp

1/2 cup finely chopped carrot

1/2 cup diced mushrooms

1/2 cup thinly sliced red onion

2 tsps minced garlic

2 tbsps sliced garlic scapes or green onions

1/2 cup chopped kale

1/4 cup low sodium soy sauce

2 tsps sesame oil

2 tsps rice wine vinegar

1/2 tsp freshly grated ginger

fresh chopped parsley and black sesame seeds to garnish 

Cook the quinoa as directed. While that cooks heat 1 tsp vegetable oil in a large skillet to medium high heat. Add shrimp and cook about 3 minutes or until opaque. Remove to a covered bowl. Add 2 tsps vegetable oil to the same skillet and add the carrot, mushrooms, onion, garlic, garlic scapes and kale, cooking 3 minutes stirring occasionally. Combine the soy sauce, sesame oil, rice wine vinegar and fresh ginger. Reduce the heat to low and add the shrimp, quinoa and sauce. Stir and heat through for 3-4 minutes. Plate and top with fresh chopped parsley and black sesame seeds. Serves 2 

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Orange Banana Muffins

A lot of good stuff in these breakfast muffins! 

Ingredients:

1 whole orange, UNpeeled

1 ripe banana

1/4 cup chopped rhubarb

1/4 cup cold butter

1/2 cup cottage cheese

3 eggs

1/2 cup maple syrup

1 tsp vanilla

1 tsp nutmeg

1 cup flour

3/4 cup whole wheat flour

2 1/2 tsps baking powder

1/2 tsp salt

1/2 tsp baking soda

1/4 cup chopped pecans 

1 tbsp chia seeds (optional)

1 tbsp wheat germ (optional)

1-2 tbsps orange juice, if needed

Cut the orange into quarters, remember don't peel it. Remove any pits then throw it in a food processor or blender. Blend until smooth then add the banana and cottage cheese along with the cold butter. Now pour everything into a large bowl and add the eggs, maple syrup and vanilla. In another bowl mix the nutmeg, both flours, baking powder, salt, baking soda, chia and wheat germ together. Stir into the wet ingredients mixing just until combined. Fold in the rhubarb and pecans. If you find the batter a little thick add some orange juice. This might be needed if you use a small orange for the mix. Fill paper lined muffin tins then bake at 350°F for 20 minutes or until a cake tester comes out clean.

Makes 16 medium sized muffins 

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Jello Yogurt

Looking for a guilt-free dessert? Perfectly light and easy and the variations are endless. Change up the jello flavour, the yogurt flavour, stir in fresh fruit...

Ingredients:

1 - 10g (4 serving size) sugar free Jello

2 cups Greek yogurt

1 1/2 cups boiling water 

Empty the jello powder into an 8 X 8" dish. Add the boiling water and mix until completely dissolved. Whisk in the Greek yogurt. I used raspberry jello and raspberry/cherry yogurt here. Refrigerate for 2-3 hours then serve as is or with whipped cream and berries. Serves 6

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Summer Spinach Salad

This vibrant and fresh summer salad is simple yet totally satisfying! Featuring good-for-you baby spinach, sweet strawberries and blueberries, a tangy sweet poppy seed dressing and some creamy, salty feta to finish it off. 

Ingredients:

5 oz baby spinach leaves

1 cup halved strawberries

1/2 small red onion, thinly sliced

1/4 cup crumbled feta

3/4 cup blueberries

Poppy seed dressing:

1/4 cup balsamic vinegar

3 tbsps light olive oil

1 1/2 tbsps honey

1/2 tsp Dijon mustard

salt and pepper to taste

1 1/2 tbsps poppy seeds

First slice the onion and soak the slices in cold water for 5-10 minutes. This will mellow the onion out. Then combine the spinach, strawberries, blueberries and onion. Whisk the dressing ingredients together and when ready to serve toss together. Sprinkle crumbled feta on top. Serves 6 

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High Protein Cheesecake with Fresh Strawberry Topping

A quick little, healthy blender cheesecake. Not going to lie, this is no New York cheesecake, but in a pinch and in less than 10 minutes it might satisfy your craving. 

Ingredients:

2 eggs

1/4 cup cottage cheese

2 tbsps high protein vanilla Greek yogurt 

2-3 tbsps maple syrup

1 tsp lemon zest (optional) 

Strawberry topping:

1/2 lb fresh strawberries

2 tbsps sugar

1 1/2 tsps lemon juice

1/2 tsp cornstarch 

Blend the eggs, cottage cheese, Greek yogurt and maple syrup in a blender or food processor. I used low fat cottage cheese, but higher fat cottage cheese will yield a richer consistency. Add zest if using. Spray cooking oil on the bottom of 2 - 3" ramekins then pour the mixture in. Microwave each on medium (on mine it was level 6) for 1 1/2 - 2 minutes. Refrigerate for 1 hour. Meanwhile prepare the topping. Rinse the strawberries and remove the stems. Leave small berries whole and cut larger ones in halves or quarters. Place in a a small saucepan with the sugar. Mix the cornstarch with the lemon juice and add to the pan. Bring to a boil, then simmer 5-7 minutes or until the sauce has slightly thickened and the berries are tender. Serve topping warm or chilled. Makes 2 servings with a little extra sauce left over. Maybe on ice cream tomorrow?!

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Spicy Crispy Carrot Salad

This light, bright carrot salad is so simple to make with fresh crispy carrots, nutty pistachios and a zesty dressing highlighted with crispy chili oil!  

Ingredients:

3-4 carrots

1 tbsp fresh parsley, chopped

1/4 cup chopped pistachios

1/2 tsp black sesame seeds

1 tbsp chili crisp oil

1 tsp sesame oil

1 tbsp rice wine vinegar

1 tbsp soy sauce

Peel and cut the carrots. You can spiralize them, or ribbon them with a vegetable peeler or julienne your carrots in a snap if you have this little gadget! Add the parsley, pistachios and black sesame seeds then mix the rest of the ingredients together and toss together in a bowl. Let sit for 10 minutes or refrigerate for up to 4 days. Serves 2-4

Adapted from: theeastcoastkitchen.com

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