Low-Fat Chicken Artichoke Panini

We've been back on the island for 13 weeks and I just couldn't take it anymore.  I had to do my best to fill my Panera craving!  This hit the spot and is a great low-fat substitute.  It's pretty delicious too!  It was just Hana and I for dinner tonight so here is the recipe for 2 low-fat chicken artichoke paninis.  We will definitely have to make these again and again!

Ingredients:

1 lg boneless skinless chicken breast
2 garlic cloves minced
1/2 Tbsp. Mrs. Dash Tomato Basil Garlic Seasoning Blend
2 Large artichoke hearts sliced
1/3 c. onion slices

1/4 tsp. garlic salt
1/2 Tbsp. parsley

2 Tbsp. grated Romano (parmesan or asiago would work as well)

2 Tbsp. fat free plain cream cheese spread
1 Tbsp. light mayonaise
4 slices of whole wheat bread
Olive oil cooking spray

Directions:

1. Thinly slice the entire chicken breast, spray with olive oil cooking spray and sprinkle with Mrs. Dash seasoning blend.

2. Place chicken and garlic in pre-heated medium-high non-stick skillet and brown lightly until chicken is cooked throughout.  Approximately 5-8 minutes.  Remove from skillet.

3. Place artichoke, onion, parsley, garlic salt and romano in the skillet over medium heat.  Sautee until onions are almost translucent.

4. Spray one side of each bread slice with cooking spray and place dry side up on a clean surface.  Spread cream cheese on the dry side of each slice.  On 2 of the slices (one for each sandwich) spread mayonaise over top of the cream cheese layer.  Layer chicken slices on top of the mayonaise.  Spread out 1/2 of the artichoke and onion mixture over chicken on each sandwich and cover both with the remaining bread slices.

5. Slice the sandwiches in half and place in a pre-heated countertop grill (we used our tiny George Forman) until toasted.  Approximately 3 minutes.   If you don't have a grill, a non-stick skillet over medium-high heat would work too.

Serve and enjoy!
Serves: 2

Mango-Strawberry Coconut Smoothie

These are the perfect Sunday night study break!  Quick, easy and delicious.  Mangos are in season right now here in St. Kitts so they were the perfect addition to these smoothies.  Don't have fresh mangos?  You can try frozen or use fresh bananas instead.

A great way to use coconut milk in your smoothies without watering them down.
Freeze for at least 2 hours.

1-15 oz can of light coconut milk, frozen in ice cube tray
1 Large ripe mango, cubed (approx. 1 cup)
1 cup sliced frozen strawberries
2 Tbsp honey

Put all ingredients in the blender and blend until smooth.  Serve and enjoy!
Serves: 2

Southwestern Fiesta Chicken Skillet

This is a great dish that utilizes fresh vegetables and lean meats.  It's delicious while also low in sodium, fat and calories.  I can't wait to try the leftovers in a wrap tomorrow.

Ingredients:

1.5 lbs. boneless skinless chicken breasts, cut into 1 inch pieces
1 medium red pepper, seeds removed and diced
1 medium green pepper, seeds removed and diced
1 medium yellow pepper, seeds removed and diced
1 med. sweet yellow onion, sliced
1 med zucchini, quartered and sliced
1/4 cup fresh cilantro, chopped
1 c. mild salsa
1/2 Tbsp. chili powder
1 lg. tomato, seeded and diced
1 - 8.75 oz can sweet corn, rinsed and drained
1 - 15 oz can black beans, rinsed and drained

Marinade Ingredients:

2 Tbsp. corn starch 

2 tsp. chili powder 

2 tsp. paprika

1 tsp. cumin

1/2 tsp. garlic powder

1/2 tsp. onion powder

1/4 tsp. cayenne pepper

1 tsp. sugar

1 Tbsp. extra virgin olive oil

1 c. warm water 

Directions: 

1. Combine marinade ingredients in a medium mixing bowl with wire whisk, add chicken.  Refrigerate and marinate for 2-4 hours. 

2. Spray a large skillet with non-stick cooking spray and pre-heat over medium heat.  Add peppers, onion, zucchini and cilantro.  Heat and stir for 4-5 minutes until vegetables are a little tender.  Remove from the skillet.

Fresh market vegetables ready to cook.

3. Add mostly drained chicken to the skillet and brown while stirring, until cooked throughout (8-9 minutes).  Place vegetables back into the skillet, stir.  Add salsa, chili powder, corn and black beans while stirring.  Simmer for 3-5 minutes, until heated throughout. 

Recipe serves 6.  Serving suggestions: Serve over wild brown rice or in a tortilla.  Top with sour cream, cheese and/or chives.

White Garlic Chicken Artichoke Pizza

Pizza of course! We are still college kids after all ;) But, no worries it's healthy. This pizza is really fast and easy to make especially when we are studying for exams, and it has become a go-to meal in our house when we don't have the time to cook. We would ideally have liked to have used reduce calorie cheese blend but all we could find was regular, and although we haven't tried it, 2% mozzarella would probably work great too!

Ingredients:
1 ready-made whole wheat 12'' inch gourmet crust
6 oz. cooked chicken breast, cubed 
4 oz fat-free cream cheese, softened
1/4 C. light mayonaise
2 cloves garlic minced
1/4 tsp. garlic salt
1/2 can (15oz) of artichoke hearts, finely chopped
1 medium tomato, diced
1 C. shredded Italian cheese blend (mozzarella, Asiago, Parmesan, provolone, Romano)
2 tsp. dried basil
1 tsp. dried oregano
1 tsp Mrs. Dash's tomato, basil garlic seasoning blend, salt-free (optional)

1. Pre-heat oven to 450 degrees
2. In a small skillet, cook chicken and add basil, oregano and Mrs. Dash's seasoning, cook completely. Set aside.
3. Spray wheat crust on both sides with butter-flavored cooking spray, and place on baking sheet/pizza sheet.
4. In a small bowl, mix together cream cheese, mayo, minced garlic and garlic salt and blend well.
5. Spread mixture over crust evenly
6. Spread chicken, tomato and artichoke evenly over the top.
7. Sprinkle cheese on top
8. Place in oven, and reduce heat to 425. Bake for 9-10 minutes.

6 servings

Italian Mozzarella Chicken

Growing up surrounded by delicious homemade Italian food was amazing.  There are so many wonderful dishes that have become my favorites meals.  My mom makes the best chicken parmigiana and I truly miss her wonderful cooking.  I decided to take on the task of making a similar but lighter dish.  Here is what I created, I hope you find it as tasty as we did.

Serves: 4-5

Ingredients:
1 jar of Classico Roasted Garlic pasta sauce (or similar)
1.5 lb of chicken breast, sliced thin
1 sm onion, sliced
Olive oil cooking spray
4 oz. 2% mozzarella cheese, sliced thin
Mrs. Dash Tomato Basil Garlic seasoning blend
1/2 c. romano cheese, grated or shredded

Directions:

Sauce:
1. In a medium non-stick skillet saute onion with 1 tsp. olive oil until translucent.

2. Add sauce, 1/4 cup of romano cheese and simmer for 10 minutes.

Chicken:
1. Pre-heat oven to 325 degrees.

2. On a cutting board, place one hand on top of each chicken breast and carefully slice in half horizontally.  You may also lightly pound pieces which are still greater than 1/2 inch thick.

3. Spray both sides of each chicken slice and sprinkle generously with Mrs. Dash's Tomato Basil Garlic seasoning blend.

4. Pre-heat a large non-stick skillet to medium-high heat.  Brown chicken and place in a 9 x 13" baking pan.

5. Place sliced mozzarella on top of the chicken breasts.  Then cover the chicken completely with the prepared sauce mixture.

6. Bake uncovered for 25-30 minutes until chicken is cooked through.

We served this dish over whole wheat pasta with a side of chopped salad.  The leftover chicken made great sandwiches for lunch the next day.  This is a definite make again recipe.

Mediterranean Mahi Mahi

It was only a matter of time before we posted a fish recipe! Living on a tropical island we have a lot of fresh fish on hand; Swordfish, Snapper, Shark, Wahoo, Mahi Mahi...the list goes on! We used Mahi Mahi in this recipe, but any steak-type fish would work well. We have recently discovered the use of capers in recipes and now have a mild obsession :)

This recipe uses black olives, capers and sun-dried tomatoes covering wine-marinated Mahi Mahi. It may look complicated but it is very simple and the whole meal takes 50 minutes to make from start to finish.

Mediterranean Mahi Mahi
Ingredients:
4-8oz. Mahi Mahi filets
Marinade:
1 1/2 cups Sauvignon blanc or other white wine
2 T. lemon juice
5 cloves of garlic minced
Topping:
2 oz. sun-dried tomatoes 
3 oz. black olives (half can)
2 T. capers
1/2 tsp. basil
1/4 tsp. oregano
2 tsp. olive oil

1. Start making marinade by placing the wine, lemon juice and garlic into a large zip-loc bag, mix well and add fish filets. Marinate for at least 30 minutes, or up to an hour.
2. While fish is marinating, slice black olives and sun-dried tomatoes and place in a bowl. Add capers.
3. Mix in olive oil, basil and oregano.
4. Pre-heat oven to 425 degrees. Spray 9x13" pan with non-stick cooking spray.
5. Once done marinating place filets in pan and bake at 425 degrees for 10 minutes.
6. After 10 minutes, remove from oven and place tomato, olive, caper mixer on top of filets.

7. Bake for another 10-12 minutes.
8. Serve and enjoy!

Served with wild rice and fresh, local green beans.

Slow Cooker Round Steak (serves 4)

Our choices for beef are somewhat limited here on the island.  However, there seems to be an endless supply of "Eye Round Steaks" at the local grocery store.  It is a leaner and somewhat tougher cut of meat so I thought it would do well in the slow cooker.  Instead of just grabbing onion soup mix to toss in with the beef, I wanted to come up with something new to try for tonight.  It was relatively simple and easy to make.  The beef turned out tender and tasty without all the extra fat or the extra sodium.

Ingredients:
1-1/2 lb. Eye Round Steaks, visible fat removed and quartered
2 Large white potatoes, peeled and cubed
1/2 lb. baby carrots

1 - 14.5 oz. can of Reduced Sodium, Fat Free Beef Broth
1 - 10 oz. can of Healthy Request Cream of Mushroom Soup
1 sm sweet, yelllow onion finely chopped
1/4 tsp. ground black pepper
1 Tbsp. corn starch
1 bay leaf

1. Place potatoes first, then carrots and finally the steak in the bottom of the slow cooker.
2. In a medium mixing bowl combine beef broth, cream of mushroom soup, onion, black pepper, corn starch and bay leaf.  Mix well with a wire whisk or fork.
3. Pour mixture over beef, carrots and potatoes in the slow cooker.
4. Place lid and cook on low for 8-10 hours (4-5 hours on high).  Serve and enjoy.

Turkey Stuffed Plantain Boats & Dirty Rice

Turkey Stuffed Plantain Boats
Ingredients:
8 large plantains
3/4 lb. of lean ground turkey
1/2 medium red bell pepper finely chopped
1/2 medium green bell pepper finely chopped
1/2 medium onion diced
2 garlic gloves finely chopped
1/2 tsp. basil
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. oregano
1/4 tsp. salt

Pre-heat oven 375 degrees
1. In large skillet, brown ground turkey. Drain fat and return to skillet.
2. In a small skillet saute peppers, onion and garlic for 5-10 minutes or until onions are translucent, and add them to the turkey, mix well.
3. Add onion powder, garlic powder, basil, oregano and salt to the turkey mixture and stir well. Remove from heat.
4. Peel plantains, cut each one length wise about halfway through and spread gently, it should look like a boat! Not completely separated. Spoon turkey mixture into each plantain, packing firmly.
5. Wrap each plantain boat in aluminum foil and place in 9x13'' baking dish.
6. Cook for 45-50 mins or until plantains are tender. Serve and enjoy!

Dirty Rice ingredients:
1 C. brown rice
1 C. black beans, drained and rinsed
14.5 oz can of fat free reduced sodium chicken broth
1 C. Hunt's no salt added diced tomatoes
1/4  medium onion chopped
2 garlic cloves diced
1 T. olive oil
1 tsp. chili powder
1/4 tsp. cumin
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. salt
pinch of cayenne pepper

1. In a medium sauce pan add olive oil, saute onion and garlic on medium-high until the onions turn translucent.
2. Add rice, stirring continuously.
3. Add tomatoes, black beans, and chicken broth. Bring to a boil, reduce heat, cover and simmer for 50-55 minutes.
4. Add chili powder, cumin, garlic powder, onion powder, salt and cayenne pepper.
5. Stir well and enjoy!

Our first post!

    We are very excited to be starting a healthy eating blog and hope to give you a little taste of our lives in St. Kitts, and from each of our individual backgrounds. We hail from California, Ohio and Michigan and have all converged here in the Caribbean to attend veterinary school. This past year while living together, we discovered our passion for healthy, wholesome meals. We want to share these with you while tying in our ethnic backgrounds as well as foods traditionally eaten here in St. Kitts, helping you discover them as we discover them ourselves.

Open air market in Basseterre, St. Kitts.

      Our first meal is Ground Turkey Stuffed Plantains. Don't worry! We were a bit skeptical at first too, but our friend Alex introduced this dish to us as a traditional meal her family ate in Puerto Rico. While the family recipe is a secret, we adapted it and we think you'll enjoy it as much as we do!

Hana, Jackie R., Jackie K. and Alex.  Thank you Alex.

       In order to fully appreciate the things you may easily find in the states and elsewhere, we have to tell a quick story on how we were able to obtain ground turkey on this island. It's always an adventure here trying to find certain ingredients and foods that we were used to back home. Well, we definitely are not able to find lean ground turkey on this island. After every fifteen week semester we have a two week break until the next one, so I (Jackie R.) went home and loaded a fifteen pound cooler with frozen steaks and ground turkey and hauled that thing through three airports. It's amazing the things you learn! You can take meat through an airport as long as it's frozen, who knew?? Stay tuned for our first recipe!! :]