Tonight's dinner!

What's for dinner tonight?  Cajun Chicken Pasta!

• 8 ounces whole-wheat fusilli or rotini
• 1 tablespoon canola oil
• 2 slices bacon, chopped
• 1 large sweet onion, halved and thinly sliced
• 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
• 1 medium green bell pepper, sliced
• 3 cloves garlic, minced
• 4 teaspoons Cajun seasoning 
• 1/2 teaspoon freshly ground pepper
• 1 tablespoon all-purpose flour
• 1 28-ounce can crushed tomatoes
• 1/3 cup reduced-fat sour cream
• 1/2 cup sliced scallions for garnish

1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
3. Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
4. Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.

Per serving: 329 calories; 8 g fat ( 2 g sat , 3 g mono ); 50 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 656 mg sodium; 691 mg potassium.

Nutrition Bonus: Vitamin C (53% daily value), Vitamin A (23% dv), Iron (21% dv), Magnesium & Potassium (20% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 2 vegetable, 2 lean meat, 1 fat

I'll let you know how the recipe goes, but if you want to try it with me go right ahead and we can learn together!  

Grains and Beans

We all know grains and beans are good for us.  They fit well into the food pyramid and keep us satisfied for hours, provide us with nutrients we need, and give us great energy.  One of my new favorite recipes to get all of these great health benefits is quinoa and black beans.  It's much like rice and beans, but better!  It's rather easy as well.  I buy quinoa in bulk at costco.  It's about $7-$9 for a bag, but because it plumps when cooked like most grains, it can actually make A LOT of recipes.  Our bag lasts a long time.  When I make this recipe for two, I always have enough leftovers for both of us to have a hearty lunch the next day, so I have no doubt it will feed four or five.  Today, I am eating lunch from the leftovers from last night.  Here is a link to the recipe I use.  If you buy the bag of quinoa from costco, it is presoaked so it cooks in about 15 minutes or so.

http://www.cookingquinoa.net/quinoa-and-black-beans/

That blog is all about cooking quinoa, and most of the recipes don't include meat.  However, I decided to cook up some fajita style chicken whenever I make this recipe.  The rub takes 2tsp cumin, 1 tsp oregano, 1/2 tsp salt, 1/4 tsp of cayenne pepper.  I had been baking the chicken, but it has more flavor if you pan fry it with some olive oil and still is rather healthy.  You can add a little more cayenne pepper for a kick, and I also sprinkle some taco seasoning  (which I buy in bulk) in while it is cooking.  I chunk the chicken which not only cooks it quicker but also keeps you from eating so much meat.  I've learned that we should really only eat four ounces of meat at a meal and most of our nutrition should come from veggies and grains.  I cooked two chicken breasts and had plenty left over for lunches today.  Happy cooking!

What's for Dinner

Hi all!  I started this blog to create a space where I can combine all that I have learned about healthy, green eating and living.  I plan to post recipes of what's for dinner in the Larramore house.  I have discovered a great deal about cooking and eating HEALTHY on a BUDGET!  I also try to conserve as much as I can in my house, and I plan to post a few tips about green living as well.  Comments are welcome and encouraged!  And if you have a recipe to share, feel free to post!  We are all on a health journey and learning as we go, and the internet has provided an incredible resource with which to make that journey!  Happy, healthy eating to all!