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Breakfast Smoothie, Skillet Chicken with Sauted Spinach and Oven-baked Salmon wiht Spring Garden Salad
Show 14.06
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Breakfast Smoothie

Takes just a few minutes to prepare, very simple, nutritious and delicious!

1 1/4 cup fat free milk or 1% milk (lactose free for lactose-intolerant)
2 tablespoons low-fat yogurt
30 g vanilla whey protein powder 
3/4 cup frozen mixed berries
1 tablespoon of ground flaxseed (optional)
ice cubes (optional)

Finish this smoothie breakfast with your favorite apple.

For thicker smoothie:

Choice 1:  1/2 cup unsweetened instant oatmeal for good complex carbs
Choice 2:  1/2 banana for quick energy

Include all ingredients in a blender, and blend until smooth.
Makes 2 8-ounce servings.


Skillet Chicken Tenderloins with Sauté Spinach

Chicken boneless/skinless tenderloins are cut in 3-4 pieces and cooked in the skillet with olive oil and seasonings.  Serve this tasty chicken with spinach and mixed color bell peppers also cooked in the skillet.
INGREDIENTS:
. 2 tablespoon olive oil
. seasoned salt to taste
. Greek seasoning  to taste
. 4 (6 if smaller size) chicken breast tenderloins cut in 4 pieces each
. 12 oz spinach
. 1/2 red bell pepper, 1/4 orange bell pepper and 1/4 yellow bell pepper cut in strips
PREPARATION:
Chicken tenderloins (6 if smaller size) with seasoned salt and Greek seasoning. Heat large heavy skillet on the stove and add 1 tablespoon of olive oil. Add chicken pieces; turning occasionally to lightly brown all sides until fully cooked  (if it is pink in the middle, it's not done) - about 6-8 minutes.

Remove chicken and set aside on the serving dish. Add spinach to the skillet drippings. Cook the spinach, stirring often for 1 minute, then cover and cook until it has all become wilted and soft - about 1 minute.
Remove and add around the chicken on the serving dish. Add more olive oil as needed to the skillet and add the bell peppers. Cook covered for 1-2 minutes.
Remove and add to the serving dish over the spinach.
Serves 2.


Oven Baked Salmon with Spring Garden Salad

8 ounce salmon filet, cut into 2 pieces
ground dill weed to taste
1 slice lemon

Preheat the oven to 400 degrees F.
Brush olive oil on both sides of salmon, season with dill weed both sides.
Place salmon, on a non-stick baking sheet or in a non-stick pan, lined with aluminum paper. Cover with a second aluminum paper.
Bake until salmon is cooked through, about 15 minutes (remove the aluminum cover after about 12 minutes and cook a few minutes more). It becomes flaky in texture when cooked/ready.

Spring Garden Salad:
5 oz baby romaine with colorful other lettuces or your favorite spring lettuce mix
1 sliced tomato
sliced cucumber
fat-free Zesty Italian dressing to taste

Serving Suggestions:
Sprinkle salmon with lemon and serve with fresh cut multi-color bell peppers and garden salad.

 

Sophia Mahkinson
Community Cook