Spice Up & Slim Down

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Spice-Rubbed Grilled Chicken Dinner 

Ingredients

  • 4 chicken breasts without skin
  • 1 tablespoon cumin
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon olive oil

Instructions

  1. Mix all ingredients together and rubbed all over chicken and then grill on grill or in your grill pan on the stove. 
  2. You can get grill marks and then finish off in oven and do a brush with olive oil mid-way through to keep kitchen moist and cook chicken to internal temperature of 165 degrees for food safety.
  3. Complete meal option: cut chicken into bite size pieces.
  4. Coat wok with olive oil or non-stick cooking spray and cook chicken for 2 minutes.
  5. Add 2 – 4 cups of broccoli and 2 cups of sliced mushrooms and seasoning blend and stir fry until vegetables tender and chicken bite are fully cooked – approximately 8 – 10 minutes.

 

 

Spiced Banana Cardamom Morning Muffin 

Ingredients 

  • 1 cup wheat bran
  • 1 cup whole wheat flour
  • 1/4 cup sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon dry cardamom
  • 3/4 cup mashed overly ripened banana
  • 1/2 teaspoon vanilla extract or almond extract use pure only
  • Pinch kosher salt
  • 1/2 cup applesauce (unsweetened)
  • 1 cup almond milk or unsweetened coconut milk
  • 1/4 cup vegetable oil
  • 1 egg

Instructions

  1. Heat oven to 350 degrees and prepare muffin tin with papers
  2. In medium bowl, combine the dry ingredients and use whisk to mix and distribute evenly
  3. In large bowl, combine wet ingredients
  4. Add dry ingredients to wet and mix until combined; do not over mix
  5. Using an ice cream scoop or portion scoop, scoop batter into baking cups and bake for 20 – 22 minutes. Use a knife or toothpick to check if muffin is done by putting through muffin and pulling out to see if comes out clean. If not, put in another 2 minutes and check again until comes out clean.
  6. Let cool about 5 minutes then turn out onto rack for total cool down

 

 

Mediterranean Chow Chow 

Ingredients 

  • 4 cups Mediterranean vegetables, diced into ½ inch pieces (any combo of tomatoes, garlic, onions, zucchini, fennel, mushrooms, green beans, asparagus, etc.)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon lemon juice
  • 1/8 teaspoon salt
  • Freshly ground pepper
  • 1 tablespoon fresh basil, chopped
  • 1 tablespoon fresh oregano, chopped
  • 1 ounce cubed mozzarella
  • 10 large black olives

Instructions 

  1. Place all ingredients in a large bowl. Cover and store in the fridge. 
  2. Make it a light meal by adding 1 ounce cubed mozzarella and 10 large black olives, chopped

Recipes courtesy of "Spice Up, Slim Down," by Dr. Melina Jampolis.