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Super Salad

Super Salad
Author: Coach Nancy
This is a really tasty salad, made all the sweeter because of the fruit. Note: Craisins and cranberries are NOT the same thing! 🙂
Ingredients
  • 6 cups fresh spinach
  • 1/4 red apple, chopped (I use gala)
  • 1/4 granny smith apple, chopped
  • ¼ cup Blue cheese or gorgonzola
  • 1/8 cup Sliced Almonds
  • 1/8 cup Cranberries
  • 3 grilled Chicken breast will make this a complete meal
Instructions
  1. Gently toss all ingredients and serve.

 

Hester’s Tempting Chicken

Hester’s Tempting Chicken
Author: Coach Nancy
Ingredients
  • 4 boneless, skinless chicken cutlets , thin (about 4 ounces each), patted dry with paper towels
  • 1 tablespoon vegetable oil
  • Salt and ground black pepper
  • 1 small shallot , minced (about 2 tablespoons)
  • 2/3 cup apple cider
  • 2 teaspoons cider vinegar
  • 1 teaspoon whole grain mustard
  • 1 teaspoon minced fresh parsley leaves
  • 1tablespoon unsalted butter
Instructions
  1. FOR THE CHICKEN: Adjust oven rack to middle position; heat oven to 200 degrees. Season both sides of each cutlet with salt and pepper. Heat 2 teaspoons oil in 12-inch skillet over medium-high heat until smoking; place 4 cutlets in skillet and cook without moving them until browned, about 2 to 2 1/2 minutes. Using tongs; flip cutlets and continue to cook until second sides are lightly browned, 2 to 2 1/2 minutes longer. Transfer to large heatproof plate. Cover plate loosely with foil and transfer to oven to keep warm while making sauce.
  2. FOR THE SAUCE: Off heat, add remaining 1 teaspoon oil and shallot to hot skillet; using residual heat, cook, stirring constantly until softened, about 30 seconds. Set skillet over medium-high heat and add cider and vinegar; bring to simmer, scraping pan bottom to loosen browned bits. Simmer until reduced to 1/2 cup, 3 to 4 minutes. Off heat, stir in mustard and parsley; whisk in butter. Adjust seasonings with salt and pepper; serve immediately with cutlets.

 

You Don’t Need To Fry Them Buffalo Wings

Buffalo Wings

Author: Coach Nancy
Ingredients
  • 1/4 cup salt
  • 1/4 cup chili powder
  • 1/4 cup spanish paprika
  • 2 T onion powder
  • 2 T garlic powder
  • 1 T cumin
  • 1 tsp cayenne
  • 2 T thyme
  • 2 T basil
  • 2 T oregano
  • 2 T coriander
  • 1/2 tsp. white pepper
  • 1 T. ground black pepper
Instructions
  1. Preheat oven to 375 degrees
  2. Rub wings with a little olive oil first.
  3. Add spice rub to a Ziploc bag and shake wings until well coated.
  4. Arrange wings on baking sheet. Bake for 15 minutes.
  5. Turn and sprinkle with more spice rub.
  6. Bake for an additional 20-30 minutes or until chicken is cooked
3.1.07

 

Banana Cream Pie Oatmeal

 

Banana Cream Pie Oatmeal

Recipe Type: Breakfast
Author: Coach Nancy
Ingredients
  • 1 cup water
  • ½ cup oats
  • ¼ cup plain greek yogurt
  • 1 scoop vanilla protein powder (We recommend UMP from Beverly International)
  • 1 banana, sliced
Instructions
  1. In a small pot bring 1 cup water to a boil.
  2. Add the oats. Cook on low for 7 minutes, stirring frequently.
  3. Combine yogurt with protein powder, mixing until smooth (add a little water for a thinner consistency)
  4. Pour protein over oatmeal, and top with sliced banana.
Notes

For an added crunch sprinkle with sunflower seeds

 

Stuffed Sweet Potatoes

 

 

Stuffed Sweet Potatoes

Recipe Type: Side Dishes
Author: Coach Nancy
Serves: 4
You don’t have to go all crazy with the brown sugar, just a touch of maple syrup enhances the already sweet flavor – enjoy!
Ingredients
  • 2 medium sweet potatoes
  • 1 egg
  • 2 Tablespoons butter
  • 2 Tablespoons maple syrup, or other sweetner
  • ¼ teaspoon allspice
  • dash of cinnamon
  • 2 Tablespoons chopped pecans
Instructions
  1. Wash potatoes. Bake at 375 for 1 hour.
  2. Slice off top of each potatoe and carefully scoop out the pulp, leaving an empty shell.
  3. Mash the pulp and mix in remaining ingredients. Bake at 375 for 10-15 minutes.

 

Ginger Chicken Strips

 

Ginger Chicken Strips

Recipe Type: Main Dishes
Author: Coach Nancy
Savory with a hint of sweet, this chicken dish takes the boring out of dinner!
Ingredients
  • 1 cup chicken broth
  • 3 Tablespoon Pineapple juice
  • 
1 Tablespoon Dijon mustard
  • 
1 clove garlic, minced
  • 2 Tablespoon fresh ginger, minced
  • 
1 teaspoon fresh sage, chopped
  • 1 Tablespoon honey
  • 1 pound of boneless skinless chicken breast
Instructions
  1. Reduce chicken broth to a ¼ cup on medium high heat.
  2. Add the remaining ingredients except for the chicken and simmer for 5 minutes. Remove from heat and cool.
  3. Place the chicken in the ginger marinade for 2 hours up to overnight.
  4. Preheat grill for 10 minutes on medium high. Grill the chicken for 4 minutes, turn and grill for another 4 minutes, brushing with ginger glaze.
  5. Cook until juices run clear.

 

Vegetable Fettucine

 

 

Vegetable Fettucine

Recipe Type: Main Dishes
Author: Coach Nancy
Have a craving for pasta? Once you try this delicious way to get your fettucine fix without all the extra carbs you will never go back. Add some lean ground beef or turkey into the red sauce and you have a complete meal full of protein and healthy veggies, and it is absolutely delicious!
Ingredients
  • 4 yellow summer squash
  • 4 zucchini
  • 1-2 teaspoon peanut oil
Instructions
  1. Slice all the squash length-wise with a vegetable peeler except for the inner soft seedy area of each squash.
  2. Saute the veggie strips in a pan heated to medium and sprayed with peanut oil for about 3 minutes until soft.
  3. Serve with tomato sauce and freshly grated parmesan cheese.

 

Turkey Chili with White Beans

 

Turkey Chili with White Beans

Recipe Type: Main Dishes
Author: Coach Nancy
Ingredients
  • 1 tablespoon vegetable oil
  • 2 medium onions, chopped
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons ground cumin
  • 1 1/2 pounds lean ground turkey
  • 1/4 cup chili powder
  • 2 bay leaves
  • 1 tablespoon unsweetened cocoa powder
  • 1 1/2 teaspoons salt
  • 1/4 teaspoon ground cinnamon
  • 1 28-ounce can whole tomatoes
  • 3 cups beef stock or canned beef broth
  • 1 8-ounce can tomato sauce
  • 3 15-ounce cans small white beans, rinsed, drained
  • Chopped red onion
  • Chopped fresh cilantro
  • Plain low-fat yogurt
Instructions
  1. Heat oil in heavy large pot over medium heat. Add onions; sauté until light brown and tender, about 10 minutes.
  2. Add oregano and cumin; stir 1 minute. Increase heat to medium-high.
  3. Add turkey; stir until no longer pink, breaking up with back of spoon.
  4. Stir in chili powder, bay leaves, cocoa powder, salt and cinnamon.
  5. Add tomatoes with their juices, breaking up with back of spoon.
  6. Mix in stock and tomato sauce. Bring to boil. Reduce heat; simmer 45 minutes, stirring occasionally.
  7. Add beans to chili and simmer until flavors blend, about 10 minutes longer.
  8. Discard bay leaves. (Can be prepared 1 day ahead.
  9. Cover and refrigerate. Rewarm over medium-low heat before continuing.)
  10. Ladle chili into bowls. Pass red onion, cilantro and yogurt separately.
Notes

Substitutions:
Used 2 lbs ground turkey and substituted two cans black beans for the three cans of white beans.
Substituted chicken stock for the beef stock.
Added ¼ cup chopped jalapenos (from a jar, not fresh)
Added half a cup of corn for color.

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

 

Acorn Squash Soup with Roasted Kale Chips and Pine Nuts

Author: Coach Nancy
Serves: 4-6
As we head into the fall season here in New England there is nothing better than a bowl of soup on a crisp day. Simply wonderful!
Ingredients
  • 2 small-medium acorn squashes
  • 3-4 leaves kale, thick stems trimmed and chopped to 2-inch pieces
  • 2-3 tablespoons olive oil
  • 1 cup vegetable stock
  • 
1/2 cup whole milk or half-and-half
sprinkle of sea salt or coarse kosher salt
  • pinch of nutmeg (optional)
  • 1/2 cup pine nuts
  • salt and pepper to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. Slice squash in half lengthwise. Scoop out seeds and discard or reserve for another use.
  3. Grease a baking tray with a tablespoon or two of the olive oil and place squashes cut side-down.
  4. Roast for about 30 minutes or until the squash is tender when poked (depending on size/shape of your squash). Let cool completely. Scoop out flesh from the skins and discard skin.
  5. Combine the squash with the vegetable stock and process with a hand blender or by transfering until smooth.
  6. Bring to a simmer in a medium pot and season with salt and pepper to taste, adding the optional nutmeg if desired.
  7. Once seasoning is correct, add the milk or half-and-half and heat through completely.

 

Summer Broccoli Salad

 

Summer Broccoli Salad

Recipe Type: Salads
Author: Coach Nancy
This is one of Dean’s favorites. Easy to make and super tasty.
Ingredients
  • 6 cups broccoli florets
  • 1 cup sliced red onion
  • ½ cup sunflower seeds
  • ½ cup raisins
  • 4 slices bacon
  • ½ cup mayonnaise
  • stevia to taste
  • sea salt to taste
Instructions
  1. Blanch broccoli in boiling water for 1-2 minutes.
  2. Drain and plunge broccoli into a bowl of ice water.
  3. Remove and drain again. Pat dry using paper towels.
  4. Mix all ingredients in a large bowl. Season with sear salt and stevia to taste.