As I stated in last weeks recipe, cinnamon and lime chicken fajita, an easy way to find a good recipe is to think of a spice that sounds good and what kind of food you want to pair it with. Today I am sitting at my desk writing looking out the window at the recently fallen snow. The first thing that came to my mind was mint. Mint has a cool but refreshing flavor as does the sight of freshly fallen snow, at least for me. I think the majority of the people in the US hate snow, but that is beside the point. Find the spice, or in this case the herb you want to use and search the internet for a good recipe.

Today’s main recipe fits all of my criteria for a good, healthy meal. First step, evaluate the source of protein. In this case chicken is a quality source of protein that anyone can enjoy. Second, find any processed carbohydrates and replace them with a non-processed version. With this recipe the only processed carbohydrate is sugar. You can improve upon this by using stevia instead. Stevia is a natural sweetener, unlike Splenda or Nutrisweet, which has no potential side effects. I would recommend looking at your local healthfood store to find stevia.

After assessing the protein and carbohydrate source, decide what the food is cooked in. In this case olive oil is used which is ideal. Lastly, look over the rest of the ingredients to see if there is anything that could be modified to make the recipe healthier. This recipe uses feta cheese, which used in moderation, adds lots of flavor but not too many unhealthy calories. As long as it’s not American, use cheese in moderation. The rest of the ingredients are vegetables, spices, or herbs, which are all fine.

Go through this same process with every recipe you make and you will quickly become proficient at selecting and altering any recipe that sounds good.

Feta Filled Chicken Breast with Cumin, Tomatoes and Mint

4 chicken breastspre-marinated in a lemon-pepper sauce

1/4 cup fetta cheese

1 Tbs. olive oil

2 Tbs. ginger, minced

1 Tbs. plus 1 tsp. cumin

2 tsp. coriander

1/2 tsp. cayenne pepper

6 medium tomatoes, seeded and chopped

1 Tbs. fresh parsley, chopped

2 Tbs. fresh mint, chopped

1/2 tsp. sugar

1/4 tsp. salt

1. In side of each chicken breast halve, make slit. Stuff one quarter of feta cheese into each pocket.

2. In large, non-stick skillet over high heat, warm olive oil. Add chicken; sauté on each side until nicely browned and cooked throughout, about 5 - 8 minutes per side. Remove chicken from heat and set aside.

3. Reduce heat to medium. In the same skillet, add ginger, cumin, coriander and cayenne pepper. Sauté one minute. Stir in tomatoes; cook until they become sauce-like, about 6 minutes. Stir in parsley, mint, sugar and salt.

4. Return chicken to pan; warm in pan for 1 minute.

5. Place chicken breast on serving platter. Top with tomato sauce.

Makes 4 servings.

Per serving: calories 326, fat 9.2g, protein 46.1g, carbohydrates 15.2g, fiber 4.0g, sugar 9.0g, sodium 287mg

Minty Grapefruit and Pear Salad

1 grapefruit, peeled and sectioned (reserve juice)

2 fresh pears, peeled, cored and cut into slices

1/4 cup plus 4 Tbs. canned apricot slices in juice, drained

1/2 cup seedless grapes

1/2 cup plain lowfat yogurt

1 Tbs. honey

1-1/2 tsp. fresh grapefruit rind, grated

1-1/2 tsp. grapefruit juice, reserved from sections

1 Tbs. fresh mint leaves, chopped, or 1/2 tsp. dried mint leaves, crushed

Combine first 4 ingredients in a bowl. Cover and refrigerate until chilled. Combine remaining ingredients in a small bowl until well mixed. Cover and refrigerate until chilled. Just before serving, spoon fruit mixture into individual bowls and top with mint dressing.

Makes 4 servings

Per serving: calories 129, fat 1.1gprotein 2.6g, carbohydrates 30.2g, fiber 3.3g, sugar 25.1g, sodium 24mg

ENJOY!

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