Sometimes ya just gotta change things up...

It is a with a conflicted heart that I post this today....

It may not be the same without popcorn on Popcorn Friday, 

but as you can see I am having no problem devouring this bowl of fruit and walnuts....

I'mma 'bout to make Happy Plate!
nom nom nom nom nom

Food for Thought: Simple Tuna Wrap

One evening in the not so distant past, I came home from the aquatic center a bit late.  I was flying solo that night, I think the hubs was out of town.  I know this might shock you, but I was running out of daytime to actually cook, so I had to deviate from the planned menu.

Don't worry, my palms didn't sweat too heavily, and the hives went away the next day....

Anyway.

Lost, hungry and delirious, I was frantically looking for something not only healthy and tasty, but quick and easy.  And then it hit me.  Something so simple that I've had a dozen times, but never thought of as a dinner for one.  Now it has become a go-to meal for me on nights when I need something on those really hectic nights.

Simple Tuna Wrap

1 Flat Out multi-grain wrap (I always keep a package on hand. They keep for quite awhile)
1 3oz can of albacore tuna in water (I find these very handy and perfect serving, and Walmart carries the 3 packs)
olive oil
1 Tbsp capers
1 oz soft goat cheese
1 Tbsp pesto
sundried tomatoes
olives (I like kalamata)
romaine lettuce
salt and pepper

Drain tuna.  Mix with a tad of olive oil, just enough to crumble and make the tuna moist.  Add in capers and a little salt and pepper. Set aside.

Spread goat cheese over wrap, then the pesto.  Layer the lettuce, then tuna, sundried tomatoes and olives.  Roll, and then, well....eat it!

Hope's Note:  This picture has banana peppers.  I find that they take away from the taste combinations of the rest of the wrap.  I advise against them, unless you really like banana peppers.

Hope's Note:  Sub tuna with chicken if you like.  This would also be good with smoked or grilled salmon if you happen to have it handy.  I use tuna, mainly because it's there in my pantry  and it's just a matter of opening the can!

Food for Thought: Romantic Chicken with Artichokes and Mushrooms

I'll tell ya, nothing makes me feel more refined than cooking with wine.  Why? I have no idea, so just hush it and let me enjoy the illusion...

Also, I'm not sure why they call this "Romantic Chicken", because honestly, how romantic can chicken be?  So, in my house, I call it Artichoke Chicken.  Makes more sense to me.

Anyway.  I promised to bring you delicious, healthy (for the most part) and EASY recipes.  I've made this one a few times before and wanted to share it with you.  I found this gem at AllRecipes.com.  I tend to serve this on a bed of whole wheat linguine and a veggie.  I like asparagus :)

Romantic Chicken with Artichokes and Mushrooms

Here's my dinner
(and that's my lunch off to the right)

4 skinless, boneless chicken breast halves (HOPE'S NOTE: I half the halves, keeping each portion to about 4oz)
salt and pepper, to taste
1TBSP olive oil
1TBSP butter
1 (14oz) jar/can marinated quartered artichoke hearts, drained and liquid reserved
1 cup sliced fresh mushrooms
1 cup white wine *
1TBSP capers

Season chicken with salt and pepper.  Heat oil and butter in a large skillet over medium heat.  Brown chicken in skillet for about 5-7 minutes on each side.

Remove chicken from skillet and set aside.

In same skillet, place artichoke hearts and mushrooms and saute until the mushrooms are brown and tender.

Return chicken to skillet, add reserved liquid from artichokes and the wine, reduce heat to low and simmer for 10-15 minutes (until chicken is no longer pink and juices run clear).

Stir in capers, simmer for another 5 minutes.  Remove from heat and serve immediately.

Yields: 4 servings

Nutritional Info (not including pasta or vegetable!):
312 cal; 75mg cholesterol; 3.9g fiber; 426mg sodium; 9.6g carbs; 16.2g fat; 25g protein

* I've tried a few different brands of pinot gris with this, and it's been good.  Last night I used Mirrasou Riesling....and I felt like I hit the lottery!  The sweetness of the Riesling seemed to compliment the flavors of the artichokes and capers extremely well.

TIP!
Having problems keeping to portions?  When I'm plating our dinner, I have my tupperware ready to go and portion out my lunch at the same time.  That way, it is already put away and I'm not tempted to go back for seconds that I really don't need.

Still have a lot of leftovers?  Why not grab another tupperware and treat a friend to a homemade meal.

Happy eating!

Food for Thought: Peanut M&Ms.....

......are evil.

Food for Thought: Summer Vegetables with Sausage and Potatoes

If you do not already subscribe to SkinnyTaste.com, you need to. But then again if you do, my posts will become redundant and you will no longer read my Food for Thought editions.....(insert sad face here)

Anyway.  I made this amazing one-dish wonder with a recipe found on SkinnyTaste.  Quick, easy preparation, healthy, delicious and only a few ingredients.  Just the way I like 'em!  And yes, I know it's not really summer anymore, but you can still get zucchini at the grocer, or if you live in the south and are like my in-laws and tend to plant your garden a little late, you're still getting the "fruits" of your labors!

My apologies.  I once again forgot to take pictures of my amazing cooking skills.  I know you're sad.

Summer Vegetables with Sausage and Potatoes

1lb baby red potatoes, cut in half or quartered

2tsp oil

1/2 tsp garlic powder  

1tsp kosher salt

fresh cracked pepper

14oz Italian chicken sausage, sliced 1inch thick

1 large onion, chopped

4-5 cloves of garlic, smashed

1/2 orange bell pepper, diced

1/2 yellow bell pepper, diced

1 red bell pepper, diced

2Tbsp fresh rosemary (or other fresh herb like thyme)

2 cups zucchini, 1/2 inch thick and quartered

Place oil and potatoes in a large, deep non-stick skillet on high heat (Hope's Note:  I will be buying one this weekend.  I cooked this with a stick skillet and though it was still YUMMY, this part was a pain in my arse.).  Season with garlic powders, salt & pepper.  When the skillet gets hot and starts to sizzle, reduce heat to low and cook with a tight fitting lid on for abut 20-25 minutes, shaking the pan occasionally to prevent the potatoes from burning.

Remove from heat and let them sit 5 minutes without removing lid.  Then set potatoes aside on a separate dish.

In same skillet, add sausage and saute on medium to low and cook until browned but not quite cooked through.  Approximately 10 minutes.

Season chopped veggies with salt & pepper.  Add onions, peppers, garlic and rosemary (or other herb) to skillet and mix.

Continue cooking, stirring occasionally, until onions and peppers become slightly browned.

Mix in zucchini and cook an additional 5 minutes.

Return potatoes back to the skillet and mix well.  Add more salt & pepper if needed; cover and cook 5 more minutes.

Yields:  4 servings, each approx 1 3/4c

Nutritional Info:

326 calories, 11g fat, 23g protein, 33.5g carbs, 5.3g fiber, 5g sugar, 897mg sodium

source:  http://www.skinnytaste.com/2012/07/summer-vegetables-with-sausage-and.html

Hope's Note:  I sliced the other halves of the orange and yellow peppers into strips to pack as a snack for one of my lunches this week!!

Hope's Note:  My mom gave me a Vidalia Chop Wizard.  Where I once laughed at her for using one, now I don't know if I could live without mine!  I did my onion, chop chop, pepper 1, pepper 2, pepper 3 chop chop...all in one swoop.  And there is was, in its own little prep container ready to go in the pan, already all together.  I am a BIG fan of easy and less mess, so I do love this little contraption!

Food for Thought: Pizza for One

I love pizza.  Scratch that.  I love greasy pepperoni pizza, with lots of cheese and onions and sauce and cheese and mushrooms and sausage and, did I say cheese?  And it's so easy!  So easy to throw a frozen one in the oven or pick up the phone to order one from the local pizza joint (or have the hubs call because you have a phobia of ordering pizza over the phone...and drive-thrus....but that's something for another post).  Especially on the crazy nights or the lazy don't-wanna days.

Well, needless to say, I don't partake in the wonders of Dominoes or Pizza Hut any longer.  Once in a while you'll find me at my favorite restaurant (shout out to the Brickhouse...HOLLA!) sharing a thin and crispy Mediterranean with the hubs, or we'll throw in a Kashi at home.  The problem is when he's on the road...I've lost my pizza sharing buddy (insert sad face here).  So then, I'm down a hubs and can't even sulk with a whole pizza.

Thanks to a good friend, problem solved.  She told me about a heavenly concoction that you can make as healthy, or unhealthy, as you want! I've always been wary of making my own pizza at home.  I don't know why.  It's a thing.

And in her honor, we will call it the  

Rainy Day Pizza for One

1 of your favorite pieces of flat bread, or one of those individual sized ready made things
pesto

garlic cloves, chopped
chopped chicken, grilled or store-bought in the deli...whatever you have on hand.  (I used this, just because it was what was in the fridge)
marinated artichoke hearts
roasted red peppers
fresh mozzarella
salt & pepper

Pre-heat oven to 350.

Slather on some pesto all over your flat bread, sprinkle the garlic.  Add on the chicken pieces, artichoke hearts and red peppers.  Dot with cheese (I found mozzarella pearls, I have never seen such a thing!) and salt and pepper to taste.

Place in oven directly on the rack for about 10-12 minutes.

Yum.

Use this as a base, an idea.  Change, add or remove ingredients, Go crazy!



 

Food for Thought: Angel Hair with Zucchini and Tomatoes (with chicken)

Since hubby was checking his eyes for light leaks before dinner, I was able to take my time making tonight's dinner after I realized it would make a good installment of Food for Thought.

If you know me, you know I make lists and schedules, and when it comes to the dinner schedule deviation is NOT an option.  But since we went hiking this past weekend I was not able to sit down with all my recipes, trusty pen, menu or grocery list.

Don't worry though. I didn't panic, get sweat palms, have heart palpitations or faint!  I went to a recipe that we tried last week, one I found on Skinnytaste.com, and all I needed was to make a quick trip to the store for some zucchini for tonight's spontaneous concoction of a dinner known as:




Angel Hair with Zucchini and Tomatoes (with chicken)

2 zucchini, julienne or cut into ribbons
4 cloves garlic, chopped
2 shallots, diced
3 tomatoes, diced
4 tsp olive oil
salt and pepper
8 oz angel hair pasta, whole wheat
1/4 cup low-sodium fat-free chicken broth
crushed red pepper flakes to taste (optional)
cooked chicken breasts (see Hope's Notes below about chicken)

In a large pot of salted boiling water, cook pasta according to instructions.

While pasta is cooking, in a large saute pan, heat pan on medium-high flame, add oil when pan is hot.  Add garlic and shallots to the pan and saute about 1 minute.  Add zucchini and season with salt and pepper.  Cook about 2 minutes, add tomatoes, chicken broth and adjust salt and pepper.  Stir for another minute, remove from flame.

Drain pasta when done and toss the pasta well with zucchini.  Serve with grated Parmesan if you so desire!





Yields: 4 equal servings

Nutritional Info: (for pasta ONLY)
254.4 calories, 5.7g fat, 7.4g protein, 51g carbs, 7.8g fiber, 2.6g sugar
source: http://www.skinnytaste.com/2008/06/angel-hair-with-zucchini-and-tomatoes-5.html

Hope's Note: make this a completely vegan/vegetarian dish by omitting the chicken and substituting vegetable broth

Hope's Note: I make chicken to go along side. You can bake at 350F covered for about 35 minutes. Grilling is also an option. I tend to cook 1 breast pre-skinned & boned per person, giving myself about 4-6 oz. Nutritional information WILL change and the above does not account for this addition!

Hope's Note: Try to choose happy chicken! Cage free, no hormones, etc... It is my (unproven) theory that happy chickens are not stressed and because they are not stressed they don't have as high of cholesterol levels, which means I'm not ingesting extra cholesterol than I would with chickens that are freaked out all the time. Makes sense in my world LOL!

Food for Thought: Cilantro Cucumber Salad

Me and the hubs were grilling out one night, and I was trying to come up with a refreshing side item that did not involve mayonnaise or pasta.  I wanted something refreshing, something light; and then I found this.  It is a perfect filler, and for those like me who want a "guilt free" filler option to add to a meal, it is PERFECT.  Especially during these hot southern summer days.  Did I also mention that it is RIDICULOUSLY easy??

I wasn't sure if cucumbers had any real nutritional value, but some sites like this one say they are high in potassium and magnesium, two nutrients I know that some of us don't get enough in our diets.  Cucumbers are also very low in sodium, have no cholesterol and are low fat.  Plus, they're a good way to supplement hydration since they have a high water content.

As it stands, this recipe is enough for two people.  So, if you have a larger family or plan on bringing this to a potluck cookout, you might want to double or triple the recipe.  AND DON'T BE AFRAID OF THE CHILI POWDER.  I promise you that it does NOT add heat, only compliments the flavor.  I was afraid of the chili powder but decided to go on a culinary adventure and was glad I did.

Without further ado, I bring to you today's installment of Food for Thought:  Cilantro Cucumber Salad.
Enjoy!

2 cucumbers
2 Tbsp fresh lime juice
1 tsp chili powder
1/3 tsp salt
1 Tbsp chopped fresh cilantro

Hope's Note:  I've found that one lime yields about 2 Tbsp of juice.  Helpful tidbit when you're trying to make your grocery list!


1.  Peel cucumbers, slice lengthwise into quarters, and cut into 1 inch pieces; place in large bowl.
2.  Sprinkle with lime juice, chili powder, and salt; toss.  
3.  Toss with cilantro.
4.  Refrigerate until chilled.


Yields about 2.5-3 servings 


Nutritional Info:
Per serving (Hope's Note: 1c'ish?)
26 Calories, .3g fat, 0mg cholesterol

source:  http://allrecipes.com/recipe/cilantro-cucumber-salad/

Food for Thought: Mediterranean Quinoa Salad

I have been discussing some alternate diets with some folks in our local running group on our Facebook page.  One gentleman asked for some quinoa recipes.  I offered up my Black Bean and Tomato recipe and it reminded me that I had wanted to post this one.

So, today I bring you Mediterranean Quinoa Salad.  (sorry folks, no pictures for this one)

2 cups water                                           1/2 c chopped kalamata olives
2 cubes chicken bouillon                  1/2 c crumbled feta cheese
1 clove garlic, smashed                       1/4 c chopped fresh parsley
1 c uncooked quinoa                            1/4 c chopped fresh chives
                                                                       1/2 tsp salt
2 large cooked chicken breasts      2/3 c fresh lemon juice
1 large red onion, diced                      1 Tbsp balsamic vinegar
1 large green pepper, diced               1/4 c olive oil

Hope's Note:  If you're being vegetarian conscious, you can sub 1 can rinsed beans, I like the red ones with this, instead of chicken.  And you might want to find a substitute for the bouillon, or omit it all together.
Hope's Note:  I use 3! cloves of garlic.     

1.  Bring the water, bouillon cubes and garlic to a boil in a saucepan.  Stir in the quinoa, reduce heat to medium-low, cover and simmer until the quinoa is tender and the water has been absorbed; about 15 to 20 minutes.  Discard the garlic cloves and scrape the quinoa into a large bowl.

2.  Gently stir in the chicken (or beans!), onion, bell pepper, olives, feta cheese, parsley, chives and salt into the quinoa.  Drizzle with the lemon juice, balsamic vinegar and olive oil.  Stir until evenly mixed.

3.  Serve warm or refrigerate and serve cold.

Hope's Note:  I use this brand of pre-washed quinoa.  It's easier and faster(!) than trying to prep it yourself.  It's pretty common in stores.  I get mine at Wal Mart (cheaper).


Nutrition Information:  based on the inclusion of chicken
Servings: 8
278 Calories, 13.9g fat, 45mg cholesterol, 713mg sodium, 20.1g carbohydrate, 2.4g dietary fiber, 18.4g protein

source:  http://allrecipes.com/recipe/mediterranean-quinoa-salad/detail.aspx

Food for Thought: Breakfast of this Champion

And no way am I talking about Wheaties, my friends.

'They' say that breakfast is the most important meal of the day.  I don't know who 'they' are, but I tend to agree.  I mean, I don't know for sure if it's true, but I do know that if I don't get my vittles with a cup of coffee in the morning, I am a B**** all the live long day.

I am a faithful breakfast eater.  But even the faithful get weary.  I mean, how can you "shake" up breakfast so it doesn't get boring....eating the same thing EVERY DAY.  Especially when one is conscious about their health, weight and for runners/athletes, important recovery foods after workouts AND don't have a lot of time?  Well, I've been bouncing between a few options for breakfast.  And one of those I was inspired to share with you all this fine, sunny, 90 degree day (oh for heaven's sake the heat is starting early this year, it's going to be a long summer...).

A friend of mine introduced me to Irish oatmeal.  I was always one of the Quaker instant packet fiends with the Maple & Brown Sugar....but becoming health conscious, I didn't want to do that route anymore.  So I tried to make my own oatmeal.  Two words.  LOVED. IT.  That lead to rough cut oatmeal, and now steel cut.  LOVE IT!!!  I think that might be the only kind I will buy now.  AND how wonderful was it that I was eating it before I read an article in Runner's World yesterday about it being, well, awesome.  This isn't from that same article, but I can't find it that exact one, so this is from a different one that came out in the winter time, but pretty much says the same thing:

OATMEAL AND COFFEE Steel-cut oats provide loads of carbs to refuel muscles. And research shows that pairing those carbs with caffeinated coffee boosts glycogen stores even more than eating carbs alone.

So...does this mean I'm ahead of the game?  Probably not, but at least I know I'm on the right track.

And another good thing about oatmeal? You don't have to eat it the same way every time.  The possibilities are endless.  You can add your own fresh apples, cinnamon and nutmeg. You can add almonds or walnuts.  Dates.   Pretty much an fruit you want to....I like to add vanilla extract in mine too.

This morning I was chopping up my half banana, my strawberries and picking out the best blueberries from the carton, when I looked at it and thought to myself..."how pretty is this?  I must take a picture.

And taking a picture means it's blog worthy, which leads to this installment of "Food for Thought".

Some steel cut oats, walnuts, strawberries, blueberries, banana, a little vanilla extract, a pinch of Splenda and TA DA!

enjoy :)

Some Thoughts and Food: Salad a la leftovers

I had a GREAT run this morning, thanks for asking!  

So, as you may have noticed from the weird title, this is a little combo blog entry with a small update and a Food for Thought entry.

I've had to lay off the training for the past couple weeks due to an ouchy and overworked left forefoot.  Which is REALLY bad for me since that is my most comfortable foot strike.  AND it's doubly bad since I have to lay off my new snazzy (AND FREAKING FAST!) shoes for a time...which makes me sad.  We have added on to my name and am now known as Little Lung who Runs with Bum Foot.  I do, however, expect to will definitely resume training come Monday.

Side note...why is it I get named when I'm either sick or injured?  Why can't it be when I got it going on like a ninja?  T. Van Vooooo, I'm talking to you!

So, with my lack of activity, I have been stuffing my face.  A Lot.  And I'm getting a little squishy.  A few hours after my great run (7.8 miles on the Dreadmill in 75 minutes, thank you very much), it's time for lunch.  But, pickin's in the good 'ol Frigidaire is gettin' a bit slim (crap.  time to get to the grocery).  Of course there was the easy yummy stuff, but I didn't want to undo all the do that I did by doing the stuff I'm not supposed to do (hahaha, yes, I'm laughing at myself for the do/don't/doing do wa diddy).

Yes.  That is a mixing bowl.
You'll find nothing but class here...

And then my kitchen illuminated from the suns of the heavens and the angels sang as I reached for some leftover baby spinach, leftover grilled salmon from the dinner I had last night at the Brickhouse Tavern, sliced some strawberries I happened to buy during the week for no apparent reason other than they looked good at the time, a little feta cheese and a bit of chopped walnuts I keep on hand for the occasional bowl of oatmeal.  Add some (fat free) balsamic vinaigrette and viola!  Yummy, tasty, filling and has GOT to clock in around 300 calories.  

Booyah people, Boo. Yah.

p.s. 

a BIG shout out to my friend Jyl who is running the Princess Half Marathon this weekend.  Yea.  She's pretty awesome  :)

Food for Thought: Black Bean and Tomato Quinoa

You may remember that I threatened to post recipes for somewhat (or what I thought was) healthy foods that mere mortals and those of us that find ourselves culinary challenged (like yours truly) can make without too much difficulty.  Well, it may seem like I forgot, but I've actually been cooking (and taking pictures and cutting my finger) up a storm and have found a few recipes I thought I would share with my friends on the internets.

Today I bring you  Black Bean and Tomato Quinoa



2 tsp grated lime zest, grated peel        2 Tbsp fresh lime juice
1 Tbsp olive oil                                             1 tsp sugar
2 Tbsp butter, melted & cooled            1 cup quinoa
1 can (15 oz) black beans, rinsed and drained
2 medium tomatoes, diced                       4 scallions, chopped
1/4 c chopped fresh cilantro
salt & pepper to taste

1. In a large bowl, whisk lime zest and juice, olive oil, sugar, 1/2 tsp salt, 1/4 tsp pepper and butter.
2. Wash quinoa in cold water, drain and place in a medium pot of boiling water with 1 Tbsp of salt.
3. Cook with pot uncovered until almost tender (about 10 minutes).
4. Drain in sieve, then set sieve in same pot with 1 inch of simmering water, but avoid touching each other.
5. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry (about 10 minutes).
6. Remove pot from heat and remove lid; let stand, still covered with towel, for 5 minutes.
7. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Hope's Note:  I use pre-washed quinoa, so I just do steps 1, 3 (per package directions) and jump right to step 6 by letting it stand and then 7 and then 8 which is EAT IT!

YUMMO!
Great for lunches.  Eat it warmed or room temp.

Nutritional Info:

Per serving (Hope's Note:  maybe about 1 and 1/4 c ish?)

382 Calories, 12g fat (4g sat), 15mg cholesterol, 446mg sodium, 55g carbohydrate, 10g fiber, 14g protein

source: http://www.epicurious.com/recipes/food/views/Black-Bean-and-Tomato-Quinoa-238939#ixzz1ld7UtGwx

Food for Thought

As my mother would be happy to tell you, I'm not really a cook.  But, sometimes I come across some things that even I can make! Now surely there are other kitchen challenged folk out there, much like me, eager to travel down their path to healthy living and healthy eating.  Those of us with the best of intentions, but not always the best ideas.... So, I thought I'd give Food for Thought a spin.  My intention is to offer things I find, some tricks I come across and maybe some great substitutions you can make.  Now.  I am in NO WAY an authority..I am the Jelly Belly Jelly Bean Queen after all, but I'm trying to learn.  So...maybe we can learn together?  Let's give it a whirl!

Salsa Chicken with Spanish Rice was on the menu last night.  After a long day at work, school or errand day, you can't go wrong with this, honestly.  It's easy to put together and even harder to screw up.  My kind of meal!  Now, I prep all my stuff first, like the chopping and the slicing and the portioning and the seasoning and the...well you get it.  So get your prep done, throw it in the oven and simmer it on the stove!  We've got two recipes we're about to cover, but you can do them simultaneously.

Salsa Chicken
4 skinless, boneless chicken breast        1 cup salsa
4 tsps (or so) taco seasoning mix           1 cup (or so) shredded cheese
2 Tbsp sour cream (optional)

Preheat oven to 375 F.  Place chicken breasts in a lightly greased baking dish.  Sprinkle taco seasoning on both sides of chicken breasts and pour salsa all over it.  Bake at 375 F for 25 to 35 minutes, or until chicken is tender and juices run clear.  Sprinkle chicken evenly with cheese, and continue baking for an additional 3-5 minutes, or until cheese is melted and bubbly.  Top with sour cream if you want.

hope's notes:  I portion out 4 oz raw chicken before baking. I make my own taco seasoning (lower in sodium!) and use low/reduced fat cheddar cheese and usually NOT the whole cup (it's a lot when you think about it!) and skip the sour cream (use fat free if you need it!).  Recipe source:  allrecipes.com I think.

Spanish Rice
2 Tbsp vegetable oil                       1 cup uncooked white rice
1 medium onion, chopped              1/2 green bell pepper, chopped
2 cups water (or chicken broth)     1 (10oz) can diced tomatoes & green chilies
2 tsps chili powder                        1 tsp salt

In a deep skillet over medium heat add vegetable oil.  Add rice, onion and green bell pepper.  Saute until the rice is browned and the onions are tender.  Stir in water (or broth) and tomatoes and green chilies.  Season with chili powder and salt.  Cover and simmer for 30 minutes or until the rice is cooked and the liquid is absorbed.  Makes 4 servings.

hope's notes: I substitute brown rice.  For this, you'll probably need to increase the liquid and simmer longer than 30 minutes.  I haven't mastered it yet, so if you come up with a good combo of liquid and time, let me know!  Also, I go the extra virgin olive oil route and use water, but if you choose to use broth make sure you go the low sodium route.  Recipe source:  blogchef.net

Add a nice green salad with fresh veggies and a balsamic vinaigrette, and viola!

For the next Food for Thought entry, I'll try to take pictures :-)

TTFN!