Archive for June 29, 2014

Healthier Habits

Hubby had some not-so-good news last week when he went for his doctor appointment. He was told he is pre-diabetic, which wasn’t all that surprising. Like many of us, he has been battling his weight since retiring from the Navy.

At one time we kept a very healthy diet. Lots of white meat, veggies and no sugars. Over the last few years those habits had slipped away. Time was a big factor, we were both working long hours and then my medical issues kept me off my feet for any period of time.

Well, now its time to pay the piper. First thing I did was as my food friends, whom I’ve been chatting with online for almost 20 years, for suggestions and advice. As always, they came thru with some tried and true lifestyle changes.

This past week I worked hard at making healthier dinners that are filling. First up was Chicken in a Summer Squash Sauce, served over brown rice.

I went looking for a recipe that included chicken and zucchini since that was what I had on hand. After looking at several for inspiration I ended up going a different direction with it.

Chicken in a Summer Squash Sauce
Serves 6

12 oz Chicken Tenders
2 tsp Olive Oil
1 tsp *Ancho Chili Powder
1 tsp Dried Oregano
1/2 tsp Kosher Salt
Ground Pepper
1/2 tsp Chili Pepper Flakes
1 small Sweet Onion
4 Cloves Garlic (more or less to taste)
1 Yellow Squash
1 Zucchini
1 15 oz can Fire Roasted Tomatoes

Combine seasonings in a small bowl. Sprinkle half over chicken tenders, reserve remaining.

Chop onion, garlic, squash, zucchini and place in the bowl of a food processor. Add tomatoes and reserved seasonings. Pulse to desired texture.

In a large skillet heat olive oil over med-high heat. Brown chicken on all sides, set aside. Add sauce to pan and bring to a simmer. Add chicken to sauce, bring back to a simmer and cover. Cook on low for 45 minutes.

Serve over brown rice.

In a large skillet heat olive oil med-high heat. Brown chicken tenders on all sides, remove to a plate and cover loosely with foil.