Somaya Reece :: The Official Website of Recording Artist Somaya Boss Reece LA Jefa – On iTunes & Amazon

I was on my Facebook chatting with fans and completely forgot about the chicken I was baking in the oven. lol I discovered this recipe on accident. After googling it it’s called oven fried chicken. Unlike mine, the recipes I found still contained fat in them and had the batter. Mine tastes just as good but not fatty. Ayways…….when I pulled out the chicken I was like DAMMIT I HOPE IT ISN’T OVER COOKED??!! But when I tasted it omg it tastes just like FRIED CHICKEN. lol I made the rice with just water and a tiny bit of salt. The red beans were cooked the same with onion for flavor and a tiny bt of salt. The chicken I only added a little chicken seasoning but again it was a little bit. I’m trying to cut down my sodium. I also had a Kola  Champagne with my meal as my sweet treat of the week  :)

YOU WILL NEED

- SMALL chicken thighs (or drumsticks, wings, breasts etc Depending on what you like but REMOVE  skin)

- Brown rice (or white depending on how healthy you want it to be)

- Red beans

- Hot sauce (my favorite is Franks hot sauce)

****Boil the red beans with onion and add a little salt until soft. Try and evaporate the soup as much as you can to create a thick broth. Mash a few of the beans to make the broth thick. You can also use canned beans if you like, watch the sodium and fat contents tho. Make are they are low and NOT fried!

****Rice is easy. Just boil with a half an onion and a little salt until soft.

****The chicken! The chicken has to be SMALL portions. Not big. The key to everything you eat is the small portions. Preheat  the oven at 375. Take off the skin to all the chicken. DO NOT leave the skin on unless you want it to be your cheat day.  Put a little seasoning salt on the chicken. Find a pan that is for baking and put a piece of foil paper over it. Spray PAM over it and place the chicken on your pan. Put it in the over and let it bake longer than usual. Keep an eye on it at all times. Cook until the chicken looks brown with an almost fried look to it. Turn it over, if the bottom looks crispy it’s ready. Touch the top of the chicken to feel if it’s  hard (not like a brick hard) as opposed to soft baked. The hardness will give it that fried chicken taste. If it looks this way it’s done. You can even cut a tiny piece of it off to taste it. Get a  napkin or paper towels and take off any grease that naturally falls off the thighs.

Put  a little hot sauce over it and there you have it. I swear it tastes so good just like fried chicken without the GUILT or DIE OF A HEART ATTACK! Make sure what you eat you eat in small portions. The rice is 3 tablespoons of rice & 2 of the beans. I’m going to experiment and make it in different flavors and post. ENJOY

I will say this on every blog. LEARN TO COOK!! It will help you on your journey to lose weight. I had this for dinner. This was inspired by one of my Healthy Choice frozen dinners. Remember to  read the label and ONLY have the serving size. I generally have  less than the serving size to cut calories, you don’t have to do that.

WHAT YOU NEED:

Whole wheat pasta

Vodka Sauce (find any brand with the least sodium and calories mine was organic with no preservatives or sugar)

1 cup of spinach

99%-100% Lean ground turkey (small package for 1 person if family size be careful of the calorie intake measure it PER SERVING size per person)

1 onion (chop the onion to add to the meat)

Bread crumbs (any kind is fine)

Parmesan cheese if you like

Basil flakes

****Preheat over at 350. Put the ground beef in a bowl, chop onions, do not add salt because the bread crumbs have seasoning and mix it together. Mold into small NOT large balls. In a separate bowl put the bread crumbs, dip the meat balls and cover them with the crumbs. With Pam-spray a sheet of foil paper , put it over  flat cookie sheet style pan. Place the meatballs in the pan then  in the oven until fully cooked and crumbs are golden. Boil your pasta, do not add salt or seasoning, and strain when soft. In a smaller pot boil the spinach then strain the water. Then add the vodka sauce with the spinach into the pasta and mix. Take your meat balls out of the over, put the pasta on a plate and place the meatballs over the pasta. Add parmesan cheese if you like. Put basil flakes over your food.

If you stick to the serving (small portion) it will be 375 calories and 460 sodium. The pasta has carbs (good carbs) so eat it early and make sure it’s always whole wheat everything. DO NOT FRY! Learn to bake. Skip the garlic breads. Buy the 2% skim milk parmesan cheese’s if you have to have cheese.  Don’t get it twisted either, bread crumbs on meats are not meant for an everyday meal. It’s a once a week thing and needs to be a small portion sized meat. I’m having a glass of white wine with my meal. That’s EXTRA calories but it’s my cheat night. 1 glass of wine is far from a cheat night but again, i’m seriously trying to stay dedicated to  keeping everything in moderation.

Enjoy

LEARN TO COOK!! It will help your journey soooooooo much. Here is one of my many experiments that I make at home. I LOVE to cook but unfortunately I can’t do too much of it right now because my body hurts when I stand up for too long. However this is one of my easier recipes to satisfy my sweet tooth. If you go to a restaurant you can get a similar desert  in a fancier bowl but you can kiss your summer body goodbye because it is FULL OF SUGAR. Learn to make healthier recipes to all your favorite foods. I don’t really eat dairy but I could’t find any non dairy versions of the yogurt, no biggie.

Here’s what you will need:

1 banana (slice a few pieces)

1 teaspoon of organic almond butter (or use peanut butter)

1/2 a cup of unsweetened PLAIN yogurt (you can use other brands if you like but pay attention to the calories/you can use a full cup)

1 packet of Sugar In The Raw (use only a pinch to sprinkle around the area where the honey is)

1 teaspoon of honey

**You put half a cup of yogurt  in the bowl. Put a teaspoon of almond butter in the middle, spread it around into a circle. Put a teaspoon of honey around the almond butter. Sprinkle a pinch of Sugar In The Raw over it. Then put the slices of banana on the corners. You can have it either cold or in a oven safe bowl you can heat it in the oven until the honey & sugar becomes dark golden.

This is only 180 calories and not the bad kind. If you use a whole cup of yogurt it will be 280 calories and it will still be ok to have. I’m just trying to cut everything in half because of my goal. Adjust to your own lifestyle and personal goal.

Enjoy