edible sound bites

When I'm meal planning for the week ahead I always try to incorporate as much variety as I can. Chicken is usually on the menu, vegetables are always front and centre, and sometimes we take a break from meat altogether... meatless Mondays anyone?

Food can get boring pretty easily with repetition, especially when lean chicken breast is a mainstay in our house. Unless you know how to spice things up from time to time. Know what I mean?

Enter the world of spices & herbs and a little out of the box thinking. 

That's where this recipe for healthy faux-fried/ chicken comes in. If you recall that lunch salad I made a while ago topped with baked chicken; this is the recipe for the chicken.

Crisped to perfection in the oven using homemade whole grain breadcrumbs and fresh grated Parmesan cheese. A hint of fresh thyme also adds flavour that's reminiscent of Spring.

My go to lunch is almost always a leafy green salad with protein (chicken, hard-boiled egg, lean pork tenderloin, hemp seeds, pumpkin seeds, nuts etc.). When it comes to salad dressing I will either make my own or opt for lemon juice or balsamic vinegar (sometimes with a bit of olive oil). I've recently discovered how amazing fresh minced ginger root is added to my salads. It practically acts like a salad dressing. It adds a nice zing and it's super good for you too.

The leftovers are really good too. So far I've tried it in my lunch salads and in a wrap all nice and toasty with spinach, mustard, leaf lettuce, and shredded carrots.

Crispy Baked Chicken (serves 4)

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Ingredients:

• 4 chicken breast halves
• 2 eggs
• 1/4 cup skim milk
• 1 tsp Sriracha
• 1 cup whole grain bread crumbs *(I like to make my own)* See Note
• 1/2 cup shredded Parmesan cheese
• 2 tbsp fresh thyme leaves
• a pinch of smoked paprika (optional)

Directions:

1. Preheat oven to 375*F. Place an ovenproof wire-rack on a large baking sheet lined with parchment paper.
2. In a medium sized bowl, whisk the eggs, milk, and Sriracha. In a separate medium sized mixing bowl, mix together the breadcrumbs, thyme, cheese, and paprika.
3. Dip each piece of chicken in egg mixture, shake off excess liquid, then roll in breadcrumb mixture to coat. Arrange on prepared pan/ wire rack.
4. Bake without turning for 50 minutes to 1 hour until internal temperature registers 180*F on an instant read thermometer.

 *Note* 

To make your own breadcrumbs, take a few slices of day old whole grain bread and chop into small (1 inch) cubes. Place them on a baking sheet in the oven on 350*F for 5-10 minutes or until they are nice and toasty. Watch they don't burn! Transfer them to your food processor and give them a quick whir until they resemble breadcrumbs. You can give them a drizzle of olive oil before toasting, but it isn't necessary. 

Just like I promised I'm back with a new recipe this week featuring millet!

If you're new to my "Great Grain's" series you can check out my first post Great Grains: Millet where I've introduced millet as the first grain of the series and given a detailed description of the grain including nutritional benefits, general cooking, uses etc. Otherwise, if you know your grains and seeds well, then I've got a delicious side dish for you.

But first I have to share some exciting news. I have been featured on Spry Living! They are the companion website for Spry magazine, a newspaper-distributed health and wellness publication reaching 9 million households monthly. Their website is a great resource recipes, nutrition, fitness, weight loss, and healthy living. I was contacted about being featured earlier last month, so I've been keeping it under wraps somewhat until now. Something that's hard to do when you're brimming with excitement.

Spry living is currently running a new series of recipes this month for healthy casseroles and my recipe for Baked Ziti and Marinara Sauce is currently being featured as part a part of it. The series is called Health in 30: Healthy Casseroles. Every day for the month of February they post a new casserole dish that is health minded but just as warm, delicious and comforting.

There's that Ziti!

Now getting back to today's recipe...

I've used a little trick for this one. Instead of directly adding herbs (fresh or dried) to the recipe, this time I decided to use a Bouquet Garni, which is French for a little bundle of herbs tied together with string and mainly used in, but not limited to soup, stock, and stews.  Have you ever heard of it or used one before? The bouquet of herbs are cooked with the dish but removed before consuming. Of course there is also the dried version where you take your dried herbs, wrap them up in a piece of cheesecloth and tie it together with a piece of string so they don't spill out. For easiness you can leave one end of the string longer to tie to the handle of the soup pot. When your done you wont have to go fishing for it.

For the millet I used nice little bouquet of fresh thyme.

Fresh, easy, and full of flavour. Just the way I like it.

Millet with Butternut Squash & Kale {Gluten Free, Vegetarian, Vegan}

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(serves 4)

Ingredients:

• 1 tbsp olive oil
• 3 cloves of garlic, passed through a garlic press
• 3 shallots, peeled and roughly chopped
• 1 cup millet, rinsed and drained
• 2 cups no-salt added chicken or vegetable broth
• 2 cups butternut squash, peeled and diced
• 3 sprigs of fresh thyme, tied together with string or kitchen twine (also know as a Bouquet Garni)
• 2 cups chopped baby kale, washed and stems removed
• sea salt & freshly ground black pepper to taste

Directions:

1. Heat the oil in a large saucepan over medium-high heat.
2. Add the garlic and onion and cook, stirring occasionally, until the onion is softened, about 5 minutes.
3. Add the millet and toast for 2 minutes, stirring frequently.
4. Add broth, diced squash, and thyme sprigs and bring to a boil. Reduce the heat to a simmer, cover and cook for 20 minutes until the liquid is absorbed and the squash tender.
5. Gently stir in the chopped kale to wilt, which will only take 1-2 minutes.
6. Remove from heat and season with a pinch of salt and pepper if desired.
7. Serve warm.

**Notes** 

• You may also store any leftovers covered in the refrigerator and reheat for lunches and weeknights. This dish can also be served cold. 
• If gluten intolerant, Pacific Foods broths are all certified gluten free.

Happy Valentine's Day!

If you haven't already, make sure you eat something chocolatey! 

Ah, there's nothing like comfort food at it's finest on a gloomy day.

Baked ziti is just one of those things that becomes an instant family favourite. It can pick you up and lift your spirits on a cold wintery day.

A steaming dish of golden cheesy tomato baked pasta heaven.

Mmm, melty cheese!

Do I have your attention?

It might shock you to learn that this comforting pasta dish is actually quite good for you. Here's a secret, ever play hide the vegetables? If you have kids, you know what I mean. It has 2 cups of shredded carrots, 1 whole onion, basil, and is bursting with tomatoes + homemade marinara sauce. Even the pickiest eaters in your family couldn't say no. Sure it looks and tastes like a traditional baked ziti that's packed with unhealthy fat and salt (not to mention heavy cream) but it's one of the cleanest pasta dishes you'll ever make. 

The perfect crowd pleaser. Great for entertaining large groups.

Easy to throw together in 20 minutes. Then you get to sit back and relax while it cooks.

Baked Ziti (Gluten Free) (makes 9 - 1 cup servings)

(Slightly adapted from The Eat Clean Diet For Family & Kids)

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Ingredients: 

• 1lb extra lean ground turkey
• 2 Cups shredded carrots
• 1 large onion, peeled and diced fine
• 3 cloves of garlic, passed through a garlic press
• 1 Tbsp extra virgin olive oil
• 2 Cups homemade Marinara Sauce (or 1 can of no-salt added tomatoes)
• 1 Cup low-sodium chicken stock
• 8 oz. spelt rotini (or whole grain penne)
• 2 Tbsp fresh basil, chopped
• 1/2 Cup - 3/4 Cup shredded low-fat mozzarella cheese

Directions:

1. Preheat oven to 350*F.
2. In a large skillet, heat olive oil over medium heat and cook turkey, carrots, onions, and garlic until nicely browned. Add chicken stock, marinara sauce, pasta, and basil.
3. Reduce heat to simmer for 30 minutes. Pasta should be cooked al dente.
4. Turn pasta mix into baking dish. Sprinkle top with shredded mozzarella.
5. Place in oven and baked for 20 minutes or until cheese is melted and golden.

This also makes great leftovers for easy lunches packed with nutrition and energy.