There's No Excuse Not To Make This One...

If you're anything like me, your relationship with white meat chicken defines "love-hate." I love its nutritional value--great source of protein, low in saturated fat--and how juicy and tender it can be when done right; but I hate when people mess that up. An overcooked chicken breast is tough, stringy, and, in my opinion, contributes to the belief that healthy doesn't taste good.

Tonight I was in the mood for chicken. I wanted something hearty and satisfying without the guilt, and it needed to have a lot of flavor, but not take up too much of my time. I know, how picky. So I made a quick sauce to slather over the chicken breasts:

The base is mustard (the grainy kind--it looks more attractive than the yellow mustard when it comes out of the oven) and honey (maple syrup works just as well, too). You can stop here, or, if you want to get a little more creative, add a pinch of salt, go heavy on the freshly ground black pepper, splash in a small amount of BBQ sauce for a smokey background flavor, and a dash of your favorite hot sauce (I used Sriracha, found in almost any supermarket or local grocery store). Pour on top of the chicken and make sure the breasts are evenly coated. Place into a 400 degree oven for about 22 minutes.

For a side dish, I pan-roasted carrots and small onions:

Roughly chop the carrots, peel the onions, and add them to a hot, oiled pan (just a little olive oil will do). Season with a little salt, a lot of black pepper, and fresh rosemary. Let the vegetables brown and begin to soften, and then add a little chicken or vegetable stock, or even water, a light sprinkling of sugar, and a dash of red wine or apple cider vinegar. Stir and allow to cook until fork tender.

The chicken was cooked to perfection, the side dish was simple yet powerful and played well with the flavors of the bird. Served with a hunk of crusty bread, it was a delicious meal that took barely any time to prepare. And, best of all, it was healthy.

Ah, Buttermilk Pancakes

The fluffy goodness attained from this recipe outshines any ordinary pancake found at Denny's, IHOP, or from a box of Bisquick. Simple and delicious, they can be adjusted to meet any of your pancake cravings. Here's how to do it:


The Basic Recipe
1/2 c whole wheat flour
1/2 c all-purpose flour
1 t baking soda
1/2 t salt
1 c low-fat buttermilk
1 egg

Stir together the first four ingredients with a fork or whisk. Make a well in the middle. In a separate bowl (or measuring cup) combine the buttermilk and egg, making sure that the two are well mixed. Pour the buttermilk/egg into the well in the dry ingredients and stir just until it comes together; avoid over-stirring as it can create a tougher pancake. Pour into a skillet over medium-low heat. Don't have a panic attack (as I sometimes do) when flipping the pancakes. Remain calm, do it slow, and they won't betray you.

Now, you can add things to this basic formula to make them one-of-a-kind. To the dry ingredients, add cinnamon or pumpkin pie spice. Or, if you want bananas, blueberries, strawberries, walnuts, or anything else you can imagine, add these to the final batter before they hit the pan.

Enjoy these guilt-free pancakes with your choice of toppings.