Tag Archives: Broccoli

I finally made a dinner recipe!

Props to me – I finally made a real dinner recipe. I blame procrastination. I have been studying for my Endocrinology midterm like a psychopath and have been desperately finding things to do to avoid starting my lab report. Sooo, I went to Trader Joes and picked up a few essentials and some cool new lemon pasta. And its not whole wheat. [Im actually proud of this.... reduction in whole wheat snobbery.] It inspired to me to make this dinner, which took about twenty minutes and was fabulously tastayyy.

Part of why I avoid dinner recipes is because the pictures turn out terrible. No natural light. :(

Chicken and Broccoli in a Lemon, Garlic Cream Sauce

Recipe: Serves 1

1 raw chicken breast, cut into bite size pieces

1 1/2 cups raw broccoli florets

2 ounces (or 3/4 cup cooked) lemon pasta

For the cream sauce:

1/3 cup half half

3-4 tbsp lemon juice

1 tbsp garlic paste or 2 cloves garlic, finely chopped

1/2 tbsp honey

dash lemon pepper

dash salt

Directions – Add the lemon juice and garlic to a pan on the stove on medium heat (mine was at 4.5). Add the chicken and broccoli florets. Once the chicken is half way cooked, reduce the heat a bit (mine was just below “4″) and add the rest of the ingredients. Stir. Let everything cook until the sauce has thickened and the chicken is thoroughly cooked. Don’t be alarmed if the half and half curdles. Once it thickens, it will look fine and taste delicious. A few minutes before the sauce looks done, boil the noodles until tender. Drain. Add the noodles to the chicken and cream sauce. Toss. Enjoy!

A creamy, savory garlic sauce with a punch of lemon and a tiny hint of sweetness. 

Benefits:

Garlic * packed with antioxidants that fight aging, cancer, and heart disease! Garlic can lower blood pressure and cholesterol levels and eliminate free radicals (which cause cellular damage). It is also used to treat asthma and yeast infections.

Lemon * a great source of vitamin C. Lemons are also said to help balance the bodies PH and put it into a more alkaline state.

Chicken * A lean source of protein, B vitamins, and the calming amino acid tryptophan!

Insomnia

Helloo. I’m writing right now at 5 am from a hotel room on my madre’s iPad. This confangled new gadget is pretty weird with wordpress, so I hope the images show up.
I can’t sleep! I watched the Imaginarium of Dr Parnassus, Heath Ledgers last role, and it was so good! It is all about dreams… Ironic in my case. Anywho, this weekend I am visiting a different UC than the one I attend. I think I am going to transfer. This one has a Food Science program and is quite gorgeous. Since we are eating out every meal this weekend, I am going to post some old drafts that have been neglected to be published. They both taste delicious but the pictures aren’t pretty. Tomorrow’s is downright FEO. But I was thinking about it and in my book, any picture of healthy food is a pretty picture :)!

This recipe is for a buttercream sauce to go atop salmon and broccoli on whole wheat pasta.

Recipe: Serves 2

Prepare 6-8 ounces of salmon according to my salmon wrap with dill sauce post.

Boil a thick handful of whole wheat angel hair pasta until soft.

Prepare broccoli by steaming or boiling, but if you boil it then be sure to drink the leftover green water!! It’s green because the water soluble vitamins have leeched out of the broccoli and into the water.

Add 2 tsp extra virgin olive oil to a pan on medium heat.

Chop up 2 tbsp worth of shallot and 1 clove of garlic. Sauté in pan until light brown.

Add 1 tbsp canola butter, 3 tbsp nonfat milk, and 3 tbsp slightly reduced fat creamed cheese. Stir and mash until the creamed cheese has been reduced to a thick saucy texture. Add a pinch of salt.

To serve, add 1 cup of whole wheat pasta, 1 cup broccoli, and 3-4 ounces of crumbled salmon to a bowl. Top with 1/2 the sauce and enjoy!

Benefits:

Salmon * a great source of protein and monounsaturated healthy fats

EVOO * another prime source of MUFAs

Broccoli * full of vitamins and cancer fighting antioxidants. A UCSB professor did a study last year on the cancer fighting abilities of a compound in broccoli; the results were impressive!

Garlic * also has cancer fighting antioxidants