Wednesday, July 22, 2015

Baked Cilantro Lime Chicken

Every now and then, I get an excuse to combine my passion (cooking) with my profession (pharmacist).  This summer, I got the opportunity to help my summer intern with a project relating to the DASH diet (dietary approaches to stop hypertension), a low-sodium/low-saturated fat diet aimed at helping people lower their blood pressure by making changes to their eating habits.  As a part of her project, she and a partner made and handed out a salt-free seasoning blend designed to be used in place of salt.  They encouraged patients to replace their salt shaker with this seasoning blend, in the hopes that they could cut some salt out of their diet, while still eating flavorful foods.  Before her final presentation coming up, I offered to design a couple recipes using the salt-free seasoning blend that she could distribute along with it.  The first in this series, this baked cilantro lime chicken is the perfect compliment to the DASH eating plan.  Here's how Mama makes it:

Baked Cilantro Lime Chicken

- 2/3 c. nonfat plain Greek yogurt
- juice of 1 lime
- 1-2 T. salt-free seasoning blend **
- 2 T. fresh cilantro
- 1 lb. boneless, skinless chicken breast, cut into halves (about 4 oz. each)
- 4 to 6 sheets of  foil
makes 4 servings, 4 WW pts each

**salt-free seasoning blend
- 2 T. black pepper
- 1 T. cayenne pepper (feel free to use less or leave it out if you want a milder version)
- 1 T. paprika
- 1 T. onion powder
- 1 T. garlic powder
- 1 T. parsley
Mix together, store in a spice jar, use in place of salt on your favorite foods!


1.  Preheat oven to 350 degrees.  In a small bowl, combine yogurt, lime juice, spice blend, and cilantro.  Whisk until smooth.

2.  Place 4 oz. chicken on each piece of foil.  Coat both sides with yogurt sauce.  Gather foil loosely around chicken and fold over to seal.

3.  Place foil packets on a baking sheet; bake at 350 degrees for 25-30 minutes.

4.  Using oven mitts, open foil (carefully, there will be steam).

5.  Broil chicken on foil until lightly browned and cooked through, about 7-10 minutes more.

printable recipe

Wednesday, July 8, 2015

Simple Angelfood Trifle with Fresh Berries

With the help of store-bought angelfood cake, this simple trifle comes together quickly and easily.  I love it for holidays, last-minute dinner parties, and weeknight treats.  No special equipment needed - I've even made this at work before!  You can mix it all together, or layer it like a traditional trifle.  Either way, it's an instant crowd-pleaser, and with all the beautiful berry blues and reds, it makes a perfect 4th of July dessert.  Here's how Mama makes it:
Simple Angelfood Trifle with Fresh Berries

- 1 angelfood cake
- 1 big box instant vanilla pudding mix
- 3 c. milk
- 8 oz. whipped cream
- 1 pint strawberries, halved and stems removed
- 1 c. blueberries, rinsed
- 1 c. blackberries, rinsed

Saturday, July 4, 2015

Cucumber Dill Triscuits

This is one of my favorite summer recipes.  I love to make it for showers, afternoon snacks, and parties.  It's especially great this time of year because you can actually find FRESH dill (in this case, in my garden!).  Here's how Mama makes it:

Cucumber Dill Triscuits

- 1 block low fat cream cheese, softened
- 1 (5 oz) nonfat Greek yogurt
- 1 T. Dill weed
- 2 large cucumbers, sliced
- 1 box of Triscuits, dill flavored preferably
- fresh dill for garnish