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Eat

Filtering by Tag: healthy recipe

Mini Gluten Free Chicken Parmesans

Lisa Eberly

Happy Monday everyone! 

I'm not really into "cheat" days or "Cheat" meals -- the whole idea implies that eating healthy is like a hard exam or an unpleasant task that every now and then you get a break from. Not really what I'm into...

However, every now and then Patryk and I will indulge a little more than usual. Always whole foods (for the most part), but a little bit heavier than were used to. This weekend was definitely one of those. I cooked a lasagna on Friday night, then we had a classic slumber party on Saturday night with some friends. We made mini french bread pizzas, a crepe bar (with 4 different kinds of homemade whipped cream!), red vines and popcorn, M&Ms, fresh baked cookies, and MORE. 

Let's just say -- the house was a gold mine of sweets and carbs all weekend. 

But, even in meals and weekends of heavier eating, it's important to find a middle ground between the 'unhealthy' and the 'healthy' -- meaning, try not to classify one or the other, but make healthy foods taste delicious or make unhealthy foods a little healthier. 

This recipe is one of my favorite unhealthy/healthy hybrids. Classic Chicken Parmesan is typically SO heavy and huge, but this twist makes the portion sizes smaller. Also, the breading is lighter than usual and gluten free, and there's much less cheese on these. However, they still taste the same (if not better) than classic Chicken Parmesan! 

Mini Gluten Free Chicken Parmesan
(serves 2)  


Ingredients: 
1 pound boneless skinless chicken breast, cut into thin strips
2 cups of panko crumbs or crushed Rice Krispies
2 large eggs
Sea salt and fresh black pepper to taste
3/4 cup marinara sauce
1/2 cup shredded mozzarella cheese

Directions: 
1. Pre-heat oven to 350 degrees. Line a sheet pan with parchment paper. 
2. In large shallow bowl, add 2 cups of panko crumbs.
 3. In medium shallow bowl, beat the two eggs. 
4. Rinse and pat dry the chicken. Season the cut chicken strips on both sides with salt and pepper. 
5. Lightly coat the chicken strips with the panko. Shake off excess. 
6. Dip the chicken strips into the egg mixture and allow all the excess egg to drip off the chicken.
 7. Then lay the chicken strips into the crumbs for one last coating. 
8. Place all the coated chicken strips on the lined sheetpan. 
9. Bake the chicken for 15 minutes. Turn the chicken to cook on the other side for 8 more minutes. 
10. Take strips out and spoon a thin layer of marinara onto each, followed by a sprinkling of mozzarella cheese. Place back in the oven and cook for 2-4 more minutes, or until chicken is cooked through and cheese is melted.
 

Photos by the fabulous  Mariya Moore

Photos by the fabulous Mariya Moore


Lemon Sage Spaghetti Squash

Lisa Eberly

lemon-sage-spaghetti-squash-1

So this recipe may not be as festive as the other ones this month, but here's why I love it for December: 

1. You can snatch up that last squash at the grocery store before they go out of season. 

2. You can enjoy a light tasting meal while still feeling the fullness of other December temptations (read: super unhealthy huge meals!).

Also, it’s super easy to make while coming off as fancy, so it’s a great recipe to make for friends of family and really show off your cooking skills! 

My family (most notably my dad) loves pastas and Italian food, so whenever I am in town I try to encourage healthy alternatives that can be just as satisfying as a big bowl of pasta, so this one is a great go-to. 

lemon-sage-spaghetti-squash-2
lemon-sage-spaghetti-squash-3

Lemon Sage Spaghetti Squash

(serves 2) 

Ingredients:

1 spaghetti squash, sliced long ways

1 tablespoon olive oil

3 tablespoons of grass-fed butter (I recommend Kerrygold)

1/4 cup chopped yellow onion or scallion

2 garlic cloves, minced

2 tablespoons grated fresh Parmesan cheese

1-2 tablespoons minced or sliced fresh sage leaves

1-2 teaspoons fresh lemon juice

1-2 teaspoons salt, divided

1/2-1 teaspoon ground black pepper, divided

Directions: 

1. Heat oven to 375 degrees. Brush the inside of each half of spaghetti squash with olive oil and sprinkle with coarse salt and freshly ground black pepper. Place cut sides down on a rimmed baking sheet and put sheet into the oven. Bake for about 40 minutes, or until you can easily pierce the squash with a fork.

2. While squash cools, melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic and sauté for 3 or so minutes or until onions begin to brown tender.

3. Using a fork, remove spaghetti-like strands from squash. Add strands (about 3 cups) to pan and fold into itself. Add in the lemon juice and sage leaves. 

4. Spoon into a bowl, add Parmesan and some salt and pepper, and enjoy!

As always, this recipes leave a great deal of room for creativity. If you want a moe refreshing and light taste, add more lemon juice, if you want more flavor, add more sage, garlic, or pepper, and so on. 

If you cook this relish recipe up, take a photo and tag us in it on either Twitter, Facebook, or Instagram! :)

Photos by Tania Arceo

Balsamic Brussels Sprouts Pomegranate Salad

Lisa Eberly

This salad is super easy, sweet, and festive! It's perfect for your holiday party or even to dress up a simple dinner at home. 

Balsamic Brussels Sprouts Pomegranate Salad

Ingredients:

  • 1 bag of brussels sprouts (~25 sprouts) -- I like to get the Trader Joe’s bags!
  • 1/2 cup pomegranate seeds (I also like to get these at Trader Joe's!)
  • 3 tbs olive oil
  • 3 tbs balsamic vinegar
  • 2 tsp salt
  • 1 tsp black pepper

Directions: 

  1. Preheat oven to 375 degrees F.
  2. Wash the brussels sprouts and dry them thoroughly (the drier they are, the crunchier they will end up!). 
  3. Slice sprouts in half vertically.
  4. In a large bowl, toss the sprouts with the olive oil, balsamic vinegar, salt, and freshly ground black pepper and toss.
  5. Distribute the brussels sprouts evenly onto a large sheet pan. The more spread out you can make them, the crunchier they will be!
  6. Place the pan in the oven. Every 10 minutes, carefully mix the sprouts around a bit.
  7. Keep cooking until the outsides of the brussels sprouts are browned (about 25 minutes total) and crunchy and the sprouts are soft to puncture.
  8. Pour brussels sprouts into a bowl and add in the pomegranate seeds, toss. 

Photos by Shel Lakin

Hearty Fall Thanksgiving Salad

Lisa Eberly

This salad is so delicious, beautiful, and filling -- another great recipe for your Thanksgiving! 

It's super simple to make and tastes delicious with almost any dressing (which is great if you're not into making the one from the recipe!) 

Hearty Fall Thanksgiving Salad
(serves 4)

Ingredients:
Salad:
10-12 green beans, cut in half
2 cups cherry tomatoes
3 wild carrots, cut diagonally
3 large broccoli florets
1 head of romaine lettuce
1 scallion, minced
Your favorite fresh herbs, finely chopped (I like to use sage, basil, and/or thyme!)
Dressing: 
3 tablespoons extra-virgin olive oil
1 tablespoon red-wine vinegar
2 teaspoons Dijon mustard
2 teaspoons honey or maple syrup 

Directions:
1. Preheat oven to 400 degrees F. Roast the cherry tomatoes for 8-10 minutes in a small roasting pan.
2. In a pot of boiling water, steam the broccoli, green beans, and carrots (10 minutes, or until tender).
3. In a small bowl, whisk 3 tablespoons olive oil with vinegar, mustard, and honey or syrup.
4. Arrange lettuce leaves and scallions on 4 plates. 
5. Top salad with vegetables and tomatoes; drizzle with dressing and sprinkle with salt and pepper if needed.

Enjoy! For more Thanksgiving deliciousness, see our....

Pumpkin Ravioli

Butternut Squash Risotto

Amazing Caesar Salad

Pumpkin Cacao Muffins

Photos by Shel Lakin

5-Minute Homemade Pesto

Lisa Eberly

Pesto is seriously TOO easy to make. It is super delicious and really simple -- a great go-to to switch up tomato sauce or to add to a chicken breast. I always keep a fresh stock of it in the fridge for a quick throw-together dinner! 

5-minute Homemade Pesto

Ingredients:

2 cups fresh basil leaves (packed)
1/4 cup pine nuts
2 cloves garlic
2/3 cup extra-virgin olive oil
1/2 cup freshly grated Parmesan cheese
Himalayan pink salt and freshly ground pepper, to taste

Directions:

Toss all ingredients into a food processor, Vitamix, or NutriBullet and blend until combined! 

Seriously. It's that easy. Tastes super delicious on: zucchini noodles, chicken breast, whole wheat or brown rice pasta, toast, mixed veggies, crackers, and pretty much anything. 

This recipe is also super easy to switch up. Sometimes I'll do half basil and half kale, or maybe no garlic, or maybe red pepper flakes for an extra kick! Make it your own! :) 

The Most Amazing Healthy Homemade Caesar Salad

Lisa Eberly

healthy-caesar-salad

So this recipe is my go-to when it comes to salad. It's super easy to make a little fancier, simpler, more filling, less filling, etc. I like having variability in recipes so that you're not stuck to the exact measurements and way of doing it. This recipe gives you opportunity to explore ways you like this salad! 

Even salad's toughest critics like Caesar salad. But, the trouble with Caesar salad is that it's usually packed with fat and calories. Good news -- NOT MINE! :) Everything made from scratch and not time consuming or difficult -- despite people thinking you've been slaving away in the kitchen for hours! 

Healthy Homemade Caesar Salad
(serves 3-4)

Ingredients:
Our homemade salad dressing ingredients
Our homemade spicy croutons ingredients
1-2 heaping handfuls of clean, chopped kale
1 head of romaine lettuce
1-2 tablespoons Parmesan cheese
1 handful of grape tomatoes, sliced
3-4 lemon slices (optional, for garnish)

Directions (to make this salad fast is all about technique and timing, so these directions include making the dressing and croutons to show how to optimize time!):
1. Boil water in a small pot. While waiting to boil, slice tomatoes in halves and chop lettuce. 
2. Once water boiling, drop egg in there to coddle for dressing. Once egg dropped, remove pot from heat and let sit for 6 minutes. 
3. While waiting, slice bread for croutons, toss in EVOO, S/P, and red pepper flakes (optional minced garlic!) -- place in oven or toaster over for recommended time. 
4. Remove egg from water and let cool. While cooling, combine all other ingredients for dressing in small bowl. Add egg once cooled. 
5. Toss letttuce, tomatoes, and cheese into a big bowl. Add dressing and croutons and toss! 

Ways to make this recipe more filling or creative: 
1. Add a protein, like grilled chicken, salmon, shrimp, or tofu. 
2. Make it southwestern style (my favorite!): add a pinch of cumin to the dressing; add black beans, roasted corn, and avocado to the lettuce; and use limes instead of lemons in dressing and garnish!
3. Add pine nuts or another favorite nut!  
4. Add herbs, like basil for a more rich, Italian flavor. 

If I'm making this salad as a main dish, I make it southwestern style and add grilled chicken. If it's a side, I do it the basic way (and sometimes add Trader Joe's frozen roasted corn!). You can really get creative and make it your own! 

If you do make this salad and 'dress' it up in your own fun way, send a picture of it to theteam@nourishbylisa.com or tweet/FB/insta us a photo for a FREE Nourish Recipe Ebook! :)