Clean & Delicious with Dani Spies
Fuel your body. Feed your life!
Scroll down to watch the step-by-step video.
The next time you get your hands on some juicy, delicious, seasonal tomatoes, do yourself a favor and make this simple quinoa salad.
It’s light, bright and loaded with garden fresh flavors!
Oh! And if you like simple salads like this one, be sure to check out my Mango + Black Bean Quinoa Salad and Minty Pea Quinoa Salad.
I’ve learned that when it comes to cooking, it’s more important to observe the technique instead of the details of the exact recipe.
So for instance, the details in this recipe would be the balsamic strawberries and feta cheese. They make a great combo, they’re delicious and they’re in season right now, but you could easily change up the topping with whatever you had on hand.
You could do a different fruit or skip the fruit and go right for an all veggie salsa-like topping.
Or you could skip the topping and serve the chicken over a big bed of spinach or arugula. Whatever road you travel the details always have endless options.
Now on the flip side, the lightly sautéed chicken breast would be the technique. It is a super simple, quick, healthy way of preparing the chicken. And since we are using a non-stick pan we are able to get the browning results that sautéing provides without having to use a lot of added fat.
Once you have this cooking technique in your back pocket, you’ll never let chicken sit in your fridge again. At the very least you know you can give it a light sautee and serve it with some of your favorite fruits or veggies.
What are some of your favorite ways to make a quick chicken dish? Have you ever tried adding fruit to your chicken before?
*note: This recipe was one of the strawberry recipes featured in my ‘Strawberries 3x’ video. You can watch the step-by-step below.
[Read more…] about Pan Seared Chicken with Strawberries + Feta Cheese
Scroll down to watch the step-by-step video.
Who wouldn’t love a fun, little appetizer that screams summer and comes on a stick?
These super simple, caprese skewers couldn’t be any easier to make and they make a great appetizer for bbq’s, cookouts, and picnics.
Watch the step-by-step in the video below and let m know if you get give this one a try. Enjoy!
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Those of you who follow me on FaceBook and/or Twitter already know that today marks day one of a 21-day cleanse I have embarked upon.
In a nutshell I’ll avoid caffeine, alcohol, sugar, gluten, and all animal products for the next three weeks.
This is my effort to balance out the over indulging (think bagels, pizza, pasta, and LOTS of margaritas) that I did while in Jersey for the past three weeks. My goal is to both give my body a break and attempt to feel like a million bucks before my 37th birthday rolls in at the end of the month!
I don’t expect this to be easy. It’s only the end of day one and I am CRANKY.
According to the book that I am using as my guide, this is to be expected in the first few days and then I’ll start feeling like a rock star. I’ll be sure to keep you all posted!
In the meantime I wanted to share my latest video; Ratatouille.
This is a meal I grew up with. Both my Mom and Dad made it often and it was always one of my favorites.
Ratatouille has a lot of wiggle room. The idea is to take all of those end of the summer veggies and make a big one pot veggie stew. We always topped it with Parmigiano Reggiano cheese which I would highly recommend, but if you are vegan (like my next 3-week self) you can skip the cheese and simply enjoy the flavor explosion of the fresh basil and tarragon that finishes this dish off.
But enough about this weeks video! Have you ever done a cleanse? Ever given up caffeine, alcohol, gluten, sugar, and/or animal products for a period of time? If so, I’d love to hear about your experiences? Did you get a headache? Were you cranky? Did it get easier? Talk to me…
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
In a large non-stick Dutch oven (sauté pan w/ high sides) heat one tsp. of olive oil over a medium heat. Add the eggplant along with a pinch of salt and cook for about eight minutes, stirring occasionally. You are looking for the eggplant to brown on the edges and become nice and tender. Once the eggplant is done, remove from the pan and set aside.
Add another teaspoon of olive oil to the pan along with the onions, garlic and another pinch of salt and sauté for another two or three minutes before adding in your peppers and a pinch of red pepper flakes. Allow veggies to cook for another five minutes or so. You want your onions to become translucent (if they are browning, turn the heat down).
Add squash, tomatoes, and veggie broth to the pan and allow to simmer for about fifteen to twenty mints. Toss eggplant back in with the veggies and cook another five minutes.
Adjust seasonings and finish with fresh chopped bail and tarragon.
Serves 4.
Serving Size = 1.5 cups Calories: 150 Total Fat: 3.2g; Saturated Fat: 0.5g; Cholesterol: 0mg; Sodium: 107mg; Carbohydrate: 29.8g; Dietary Fiber: 9.1g; Sugars: 13.1g; Protein: 5.7g
I had a ton of basil in the fridge and wanted to see if I could lighten up my recipe just a little bit more.
By cutting back just a kiss on the oil, cheese, and nuts I was able to make my original recipe even lighter without sacrificing any flavor!
Pesto is full of nutritious ingredients like; basil, garlic, pine nuts and extra virgin olive oil, but when all is said and done, if I can find a way to lighten up a recipe without sacrificing flavor I’m all in!
Here’s what I did:
Small changes… big results!
I found that by adding in the broth not only do you save yourself some excess calories, but it makes the pesto creamier (there’s no oil pooling at the top of your pesto), plus it’s easier to spread and coats pasta more evenly. And don’t worry, since you’re not eliminating the olive oil all together, the pesto still benefits from the fruity, richness that the olive oil brings.
Now the question becomes, “What shall I do with my pesto this week?”. What do you like to make with pesto?
Yield: 8 servings
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Pulse garlic in food processor until finely minced. Add pine nuts and pulse again.
Add basil and pulse until finely chopped (you may want to do this in batches).
With processor running, slowly add the olive oil and chicken broth, you're looking for a nice creamy consistency. Stir in the cheese and season with some salt...enjoy!
*Recipes tend to change just a little every time you make them. Add oil and broth slowly... you may need a little more or a little less.
**If you plan to freeze you're pesto, hold off on adding the cheese (it doesn't do so well in the freezer). Simply add it in whenever you are ready to use you're pesto.
Makes about a cup.
2 tbsp of Pesto: Calories: 55; Total Fat: 5.1g; Saturated Fat: 1.1g; Cholesterol: 2mg; Carbohydrate: 2.4g; Dietary Fiber: 0.7; Sugars: 0.6g; Protein: 1.4g
This is the dressing that I made with my Butter Lettuce Salad last week. I demonstrated it in the video but thought it needed a post of it’s own.
This is really just a lighter version of a recipe I found from the beloved Ina Garten.
She makes the best classics and I often find myself turning to her for some kitchen inspiration.
This dressing is great on salads but it’s also delish as a spread for a turkey sammie, tossed with some leftover chicken for a little chicken salad, or simply used as a dip!
It’s a keeper. Promise.
Yield: 16 servings
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Combine scallions, garlic, and basil in a food processor. Pulse a few times to break everything down. Add yogurt, mayo, lemon juice, and salt and pepper and blend until you have a nice thick, creamy dressing. Adjust seasonings and set aside.
Makes about 2 cups.
Serving size 2tbsp: Calories: 44; Total Fat: 2.5g; Saturated Fat: 0.4g; Cholesterol: 1mg; Carbohydrate: 3g; Dietary Fiber: 0.4g; Sugars: 1.6g; Protein: 2.8g
Summer time is an easy time to enjoy Salads.
It just a part of the seasonal flow chart.
Hot weather calls for cool, refreshing food – and the less cooking required the better!
This salad is simple and full of flavor (I kind of like to think I’m the same – although at times I can extremely complicated and terribly flat – but I suppose that’s a story for a different day;).
I love adding shredded chicken to this salad to bulk up the protein and make it a little more filling, but it’s also delicious just the way it is.
What’s your favorite Summer salad? I’d love to hear about it down below!
Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Salad
Dressing
Combine scallions, garlic, and basil in a food processor. Pulse a few times to break everything down. Add yogurt, mayo, lemon juice, and salt and pepper and blend until you have a nice thick, creamy dressing. Adjust seasonings and set aside.
Tear up butter leaves and place in a large shallow, bowl and top with tomatoes and avocado. Divide amongst 4 plates and top each salad with 2 tablespoons of dressing.
1/4th of salad w/ 2tbsp dressing--> Calories: 132; Total Fat: 9.3g; Saturated Fat: 1.3g; Cholesterol: 1mg; Carbohydrate: 10.1g; Dietary Fiber: 4.3g; Sugars: 3.6g; Protein: 4.8g
When I was growing up both of my parents had very different takes on potato salad
My Mom, who is Irish and German, was all about a good old-fashioned potato. Big chunks of potato, tossed and bathed with lots and lots of real mayo! My Dad on the other hand, who is 100% Italian, traveled a different road. His potato salad was more of a thinly sliced potato, dressed with some red wine vinegar and some good olive oil.
While both versions are absolutely delicious, when all is said and done, my Dad’s potato salad is better aligned with my eating style these days.
So how could I make a potato salad that represented a little bit of the whole family?
Easy enough.
I cut the potatoes into big fat chunks (just like my Mom would) and dressed them with lots of good olive oil (just like my Dad). Then of course, I had to some green veggies and some fresh herbs (just like me!).
The results?
An absolutely delicious potato salad that reflects all the fresh flavors of summer (and my Mom, Dad and me).
This is the perfect dish to bring to a 4th of July BBQ this weekend because it has no mayo and would be perfectly fine sitting out at room temperature all afternoon while you’re whipping up your drink and splashing around in the pool.
If you want to be sure to create a nice well rounded, balanced meal with your potato salad, don’t forget to eat it along with some form of protein! This Simple Ginger-Soy Chicken would be a lovely partner!
Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Bring the potatoes up to a boil in a large pot of salted water. Once the water is boiling allow the potatoes to cook for another five minutes or so or until almost tender. Right before the potatoes are ready, toss the green beans in along with the potatoes. Cook for about two minutes, or until the greens are nice and bright and just tender, then drain the potatoes and beans into a colander. Place everything back into the warm pot.
Stir in the garlic, basil, pine nuts, olive oil, salt, pepper and mix together thoroughly. Taste for seasonings (this salad tends to beg for a couple extra pinches of salt).
Divide amongst six plates and enjoy!
Serves 6.
Nutrients per 1/6th of recipe: Calories: 190; Total Fat: 12.8g; Saturated Fat: 2.2g; Cholesterol: 0mg; Sodium: 8mg; Carbohydrate: 19.8g; Dietary Fiber: 3.8g; Sugars: 4.8g; Protein: 3.2g
Sort of like a pesto, but not quite a pesto this is literally just olive oil, basil, lemon juice and salt.
Ground breaking? No.
Seriously simple & delicious? Yes and yes.
The cool thing? You don’t have to commit to basil and lemon juice. Try this idea with cilantro and lime, or dill and lemon or a combination of a few different herbs. This is one of those “whatever-you’ve-got-on-hand” kind of sauces.
What I really love about a simple sauce like this is that a little goes a long way. All it takes is a teaspoon or two and you are good to go.
Here are five simple ways to use Basil Oil:
And here’s where I hand the mic over to you guys. I know that my ideas are just the tip of the iceberg… what kind of ideas do you have for using basil oil? Curious minds want to know.
Place the basil leaves in a food processor and pulse until the leaves are finely minced.
Run the processor and slowly drizzle in your oil until you have a nice rich, green oil. Add in the lemon juice and salt. Blend one more time.
Makes 24-1tsp servings.
Nutrients per teaspoon: Calories: 40 Total Fat: 4.7g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 0mg; Carbohydrate: 0.8g; Dietary Fiber: 0.7g; Sugars: 0.7g; Protein: 0g
I know I left you guys high and dry this Labor Day weekend, but the truth is I didn’t do much cooking. I’m headed to Jersey later this week to spend a week down the shore with my family so I was laying pretty low this weekend. But I did get to make this Whole Wheat Penne w/ No-Cook Tomato Sauce and White Beans.
This was a very last minute meal. A decision made based upon having a pile of tomaotes on the counter and no plans for dinner. I remember seeing someone (it was either Giada or Rachael Ray) on the Food Network make a No-Cook Tomato Sauce awhile back, so I thought I would give it a go.
I’ll tell you this much… it was easy! Super, super easy and quick. It had a very fresh, light flavor and the beans added some extra protein and a good texture. I will definitely be making this again!
Quick Tip: Whenever I cook with canned beans, I always rinse them under cold water first. This rinses off about 60% of the sodium.
*Oh, and stay tuned because I have a great video coming this week that will definitely kick off your football season with a clean, simple, and delicious dish!
Yield: Serves 6
Cook penne according to package.
*Be sure not to overcook your pasta. I always cook whole wheat pastas al dente because once they get past al dente they tend to get mushy or may even begin to fall apart.
Pulse garlic in a food processor until finely minced. Add tomatoes, olive oil, and salt and pepper and blend together. Once everything is well combined pour over cooked pasta.
Stir in White beans and basil. Top with some Parmesan cheese and enjoy!!
Calories per serving: 332; Total Fat: 6.6g; Saturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 36mg; Carbohydrate: 63.8g; Dietary Fiber: 10.9g; Sugars: 3.5g; Protein: 11.8g
I just made a video demonstrating how to whip up some Balsamic Glaze and thought I would share one of the many ways I like to use it!
This is one of those “looks-really-fancy-but-couldn’t-be-any-easier” desserts. There’s not much to it, simply combine some berries with the Balsamic Glaze and spoon it over some vanilla ice cream or frozen yogurt.
Which bring me to a totally different topic: Ice-Cream vs. Frozen Yogurt!
I am a huge ice cream freak (I would eat it all day, every day if I could). And for a long time I would always buy the frozen yogurt (which I enjoy just as much) thinking I was making the better choice. But lately I’ve been torn. Sure frozen yogurt has a few less calories and a little less fat per serving BUT it also has more sugar and a lot more “hard-to-pronounce-God-only-knows-what’s-in-it” ingredients. Not to mention that I think when I buy frozen yogurt there is an unspoken rule that goes off in my head which states, “Oh, it’s only yogurt… you can have the extra serving or two..”. HA!
So after weighing the pro’s and con’s of both options I’ve been going for the real deal lately… no fillers, no crap… just cream, sugar, and eggs. But I can’t help to sometimes feel like at the end of the day it’s six of one half dozen of another, you know what I mean?
SO, I ask you: When going for a little frozen treat do you do the real deal ice cream or some frozen yogurt?
Combine Balsamic Glaze and Agave syrup in a small bowl. Mix with peaches and berries and then stir in basil.
Spoon over some vanilla ice cream and enjoy!!
Calories: 252; Total Fat: 8.2g; Saturated Fat: 5g; Cholesterol: 20mg; Sodium: 46mg; Carbohydrate: 42g; Dietary Fiber: 1.4; Sugars: 41g; Protein: 3.7g
What can I say, I’ve been making so many different types of Egg “Pizza’s” lately, I just couldn’t help but share another Egg “Pizza” flavor combination!
This idea came from a reader named Valeria living in Italy (seriously, how cool is the whole internet thing). You know when you read a recipe and just know that by the ingredients that you will love it? Well that’s how I felt when Valeria left a comment for my Apple and Cheddar Egg “Pizza” mentioning that she was going to try topping it with tuna and onions! As soon as I read that topping suggestion, I knew right away that I was gonna have to give it a try.
You could easily make this dish with tuna from a can, but I just so happened to have some tuna leftover from my Soy and Rosemary Marinated Tuna, so I chopped some of that up to use as my topping. I finished it up with some red onion, tomato, and basil and I had yet another clean, simple, and d’lishes “Egg Pizza” flavor combination! (I am seriously loving these egg pizzas; I many try to do a video demonstrating how to cook the eggs… we’ll see!).
Yield: Serves 1
Whisk together egg, egg whites, and milk and finish with a pinch of salt and pepper.
Heat an eight-inch non-stick sauté pan over medium low heat. Add eggs to the pan and allow to cook for about two to three minutes. You’re basically looking for the eggs to set all around with a little wiggle on the top!
*Remember, the key to perfect eggs is to cook them LOW and SLOW, so don’t jump the gun on this one!
Once you’re eggs are mostly set with a little wiggle on top sprinkle the tuna, onion, tomatoes and basil over the top. Pop a lid on and allow to cook another two minutes or so or until the eggs are completely set through.
Slide on to your plate and enjoy!!
Calories: 119; Total Fat: 0.6g; Saturated Fat: 0g; Cholesterol: 30mg; Sodium: 404mg; Carbohydrate: 5g; Dietary Fiber: 0.4g; Sugars 2.6g; Protein: 22.4g
This dish was a team effort. My hubby did the grilling and I made the chutney. All I did to the Opah was rub it with a little olive oil and season it with salt and pepper. Then he just grilled them for about four to five minutes on each side and they were ready to go.
The Opah was really good on the grill, the flavor is mild and sweet but also very rich. Opah has a good dose of healthy fats, so it’s a great choice if you can find some. If you want to read a little more on Opah, you can do it right here. As for the chutney, I had some basil and mint in the fridge that I bought at the Farmers Market earlier that week so I decided to use it with the fish. I love making fresh herb sauces like this one, it adds so much flavor without adding a ton of extra fat or calories. This chutney was a great compliment to the fish, it was very bright and flavorful but not over powering. Enjoy!
Yield: Serves 2
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Mint and Basil Chutney
Combine scallions, garlic and salt in a food processor and blend until everything is minced up. Add in basil, mint, and parsley and pulse until it’s all minced down (you may have to do this in batches).
Add olive oil and blend until it’s all combined. Then add water, lemon juice and honey.
Give it a taste…does it need more salt? Maybe a little more water? You decide!! Once you've got it right set it aside while you grill up your fish.
Simply Grilled Opah
Pre-heat your grill on high for about ten minutes.
Rub each piece of fish with a little olive oil and then season with salt and pepper.
Place fish on a pre heated medium high grill and allow to cook about four to five minutes on each side or until cooked thru. Top with chutney and enjoy!
Makes 2 servings (with plenty of extra chutney).
Serving size: 1 Opah fillet w/ 2 tbsp of Mint and Basil Chutney Calories: 245; Total Fat: 6.9g; Saturated Fat: 0.8g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 2.4g Dietary Fiber: 0.3g; Sugars: 1.7g; Protein: 42.2g
Food is simple AND cooking is simple. It’s that simple.
Of all of the cooking classes I have attended, all the cook books I have read, and all the cooking shows I’ve watched, there is one on going fact that seems to be repeated: Keep it Simple!
This theory works exceptionally well in my arena of cooking because when you use fresh, whole, seasonal foods you don’t have to do much extra work to have a d’lishes, nutritious meal; making clean, simple, delicious dishes is technically one of the easiest ways to prepare your meals!
This Asparagus and Herb Omelet is the perfect example of keepin’ it simple. We’ve got eggs, egg whites, herbs, and asparagus. That’s it! (A kiss of feta cheese as well, but that’s optional). And let me tell you, for a meal with such simplicity you would never think that flavor could be so explosive… but it is; it’s amazingly delicious!
I use one whole egg and two egg whites for the omelet but you could certainly do two whole eggs or four egg whites. I really like egg whites and always have my jar of Eggology Egg Whites in the fridge to help me save some time in the kitchen. I’m forever trying to create some type of balance in my meals, so often, if I know I will be adding cheese to my eggs I’ll skip the yolk and go straight for the whites.
If you’ve never made an omelet before, then this video is a must watch! A lot of times when I’m in a rush I just stick to scrambles but as you’ll see in the video making an omelet really isn’t rocket science, it’s like everything else in the kitchen…you just gotta do it!
I hope you guys enjoy this one and as always, I’d love to hear your feedback!
Yield: Serves 1
Pre heat broiler.
Combine eggs and egg whites in a small bowl along with mint, basil, a splash of milk and a pinch of salt.
Coat a non-stick 8-inch sauté pan with cooking spray before adding the egg mixture to the pan.
Once the eggs begin to set gently pull the edges of the omelet towards the center of the pan using a rubber spatula. As you pull the cooked egg toward the center gently tilt the pan so that the uncooked egg oozes towards the edges of the pan.
Once the omelet is looking set, it will still be wet on top. Sprinkle your asparagus and feta on one half of the omelet. Pop it under the broiler for about 45 seconds or until the egg is set.
Remove and fold the egg onto itself to create a half moon. Hit it with a little pepper and enjoy!
Calories: 182; Total Fat: 9.1g; Saturated Fat: 3.9g; Cholesterol: 246mg; Sodium: 190mg; Carbohydrate: 3.7g; Dietary Fiber: 1.7g; Sugars: 1.8g; Protein: 20g
