Enjoy the weekend weather with this great recipe!

Fri. Sat. Sun.

(86°/58°) (90°/63°) (90°/68°)

Baked Picnic Chicken

Whole 3 pound chicken
½ cup flour
⅛ teaspoon salt
¼ teaspoon ground pepper
4 cloves minced garlic
1 teaspoon thyme
1 tablespoon dill
1 tablespoon chili pepper flake
2 tablespoon Italian parsley
1 tablespoon olive oil

Lightly oil the chicken. Combine all the dry ingredients and herbs in a heavy brown paper bag. Place the chicken inside the bag, seal the bag by folding the opening over multiple times, and shake very well. Place bag with chicken inside on a sheet pan in a 300° oven and bake for 1 ½ hours. Cut the bag open; be careful of steam. Serve on top of the sack and gently pull apart the chicken.

Serves: 6 Calories: 545 Protein: 40 g Carbohydrates: 9 g Total Fat: 38 g Saturated Fat: 10.5 g Cholesterol: 165 mg Fiber: 1 g Sodium: 200 mg
Weight Watcher’s Points: 12

Without Skin
Serves: 6 Calories: 250 Protein: 34 g Carbohydrates: 9 g Total Fat: 7 g Saturated Fat: 1.5 g Cholesterol: 100 mg Fiber: 1 g Sodium: 170 mg
Weight Watcher’s Points: 6

Spinach Spaetzle

The fields at the farm are finally drying out and now it’s a matter of keeping up on the weeds which have simply thrived with the recent weather. The weeds are sneaky and they grew like crazing knowing we couldn’t come out to pull because it was so wet for awhile there. Now our work is cut out for us.

We’ll being seeing some more greens at the markets now but the new addition will be sweet onions, broccoli, cauliflower, beets and turnips. Remember, if you buy beets don’t throw those greens away! They can be enjoyed lightly sautéed or added to a soup.

I’ve been selling at three farmers markets a week in Tulsa. I am mostly selling tomatoes, peppers, cucumber, and squash plants. Saturday we have our big booth at the Cherry Street Market with plants and produce from the garden. I’m the "greens queen" at the market with all my kale, collards, spinach, arugula, red mustard, lettuce mix, and braising mix. I don’t let anyone pass by without trying a leaf of something. I’m a sneaky sales girl getting people to eat their greens!

Spinach Spaetzle with Chicken Breast and Kale Pesto

Spaetzle [SHPEHT-sluh; SHPEHT-sehl; SHPEHT-slee]
Literally translated from German as "little sparrow," Spaetzle is a dish of tiny noodles or dumplings made with flour, eggs, water or milk, salt and sometimes nutmeg.

Going green? This recipe will make it official!

For the Spaetzle
2 cups packed loose rough chopped spinach
1 cup all purpose flour
2 eggs
¼ cup low fat milk
Pinch salt
⅛ teaspoon nutmeg

6 oz chicken breast
2 tablespoon olive oil
Salt and pepper to taste

1 recipe Kale pesto

In a food processor, puree the spinach then add flour, salt, pepper, and nutmeg. Then add the eggs and milk together; stir it into the flour/spinach mixture. Let the dough rest for 10 to 15 minutes. Batter should be smooth and thick.

Bring 3 quarts of salted water to a boil in a large pot. Reduce the heat to a simmer. To form the Spaetzle, hold a large holed colander or slotted spoon over the simmering water and push the dough through the holes with a spatula or spoon. Do this in batches so you don't overcrowd the pot. Cook for 3 to 4 minutes or until the Spaetzle floats to the surface, stirring gently to prevent sticking. Drain the Spaetzle and give it a quick rinse with cool water.

In a large sauté pan, heat two tablespoons olive oil and sear the chicken breast add two tablespoons of Spaetzle water with 1 cup of Kale pesto mix into a sauce consistency add a little more water if needed. Add the Spaetzle and coat with the sauce. Top with a sprinkle of Parmesan
Cheese.

Serves: 6 Calories: 380 Proteins: 36 g Carbohydrate: 18 g Total fat: 18 g
Saturated fat: 4 g Cholesterol: 140 mg Fiber: 2 g Sodium: 280 mg
Seretean Wellness Center at Oklahoma State University

Soup!

White Bean and Chicken Soup with Mustard Greens

Feel free to use any greens with this soup including spinach or collards. You can choose to use dried beans in this soup or if you want it fast you can use canned beans instead.

1 tablespoon olive oil

2 medium chicken breasts, diced

1 cup dried great northern or cannellini beans soaked overnight

(or 1 can cannellini beans drained and rinsed)

1 onion, diced

1 teaspoon dried or fresh oregano

4 cloves garlic, minced

2 carrots, diced

2 red potatoes, diced small

6 cups low-sodium chicken broth

1 bunch mustard greens, washed and chopped

Pinch salt

¼ teaspoon black pepper

2 tablespoons grated Parmesan cheese

Heat oil in large soup pot; add the chicken breast and brown. Add the onions, garlic, and carrots; cook until garlic becomes aromatic then add beans and the stock and cook on low for two hours or in a crock pot on low for four hours or longer. If you choose to use canned beans, you will only need to cook for 25 minutes. When beans are soft add the diced potato and cook until tender then add the mustard greens and cook for about 15 minutes.

Serves: 4 Calories: 350 Proteins: 30 g Carbohydrate: 39 g Total fat: 8 g

Saturated fat: 2.5 g Cholesterol: 40 mg Fiber: 11 g Sodium: 270 mg

Seretean Wellness Center at Oklahoma State University

Whoa!

I woke up to 10 inches of snow on Saturday! I was curled up by the wood stove staying warm with four sweet little kids that had been born the night before. We drank milk out of bottles, we napped, we played, and we cried.

As of today I have ten kids and five lambs, tomorrow the number of kids will rise. The four are not in the house anymore, thank goodness, and the kid pen is full of rambunctious playful babes. I’m starting to milk again and can’t wait to start making cheese!

This is the busiest time of the year on the farm, I barely get time to eat breakfast. I have just started to adjust my schedule so I am up starting morning chores just as the first light of the day is visible on the horizon which was 6:50 this morning, it’s getting earlier.

For me, eating well is still a top priority. I don’t cut corners, but quick is the key word and most of all cooking while using the least amount of dishes. I have an intern now that works up quite an appetite and I feel a certain obligation to make really great food for him because I have a reputation to uphold. So I do a little recipe testing for him and everyone is happy.

This recipe was a winner. I think it’s a perfect Oklahoma spring supper because it’s suitable for cool weather, like snow in March!

Maple Glazed Chicken Breast with Toasted Pecans
8 ounce chicken breast
1 tablespoon flour
1 tablespoon olive oil
2 tablespoons maple syrup
Pinch salt
Pinch black pepper
2 cloves garlic
½ cup apple juice
2 tablespoons toasted chopped pecans

Preheat oven to 350 degrees. Cut the breast into two four ounce servings; coat each breast lightly with the flour, then toss in a small bowl with the maple syrup, salt and pepper.
In a medium skillet heat the olive oil and brown chicken on both sides. Place the pan in the oven to finish cooking the chicken. This should only take about ten minutes. Remove the pan from the oven place back on a medium burner, add garlic and lightly brown. Deglaze the pan with the apple juice, coating the chicken and bring to a boil. It’s ready to serve; top with the toasted pecans.

Serves 2: Calories: 330 Protein: 24 g Carbohydrates: 24 g Fat: 14 g
Saturated fat: 2 g Cholesterol: 65 mg Fiber: 0g Sodium: 75 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Mushroom and Rosemary Bread Pudding
Pre-heat oven to 350 degrees. Lightly oil two oven proof soufflé cups or a small oven proof baking dish.

1 slice whole wheat bread cup into small dices
2 large eggs
2 egg whites
1/4 cup 2% milk
2 ounces reduced fat shredded cheddar cheese
3 ounces button mushrooms sliced thin
¼ yellow onion
2 cloves minced garlic

1 Tablespoon Rosemary
Pinch salt and black pepper

Take one slice of whole wheat bread and cut into small dice; place in a small bowl. Sauté the mushrooms with the onion and garlic, add it to the bread, add the chopped rosemary and the cheddar cheese. Mix this all together and place in the cups. In another small bowl, combine 3 whole eggs with ¼ cup 2% milk and mix well. Pour the egg mixture over the bread in the cups to just below the rim. Place in preheated oven for 25 minutes. Serve in the cups or scoop out carefully with a spoon.

Serves 2: Calories: 250 Protein: 21 g Carbohydrates: 17 g Fat: 11g
Saturated fat: 5 g Cholesterol: 230 mg Fiber: 2 g Sodium: 390 mg

Seretean Wellness Center at Oklahoma State University

Chef: Lisa Becklund

Braised Chard

1 bunch of chard or spinach, cleaned and rough chopped. If you are using Chard, cut the stems up too---they are good!
½ onion, sliced thin
2 cloves minced garlic
1 tablespoon olive oil
Pinch of salt and pepper

Heat a large skillet or sauté pan, add the oil and brown the onions and garlic, add the chard a little at a time waiting for the first handful to cook down a little first (a whole bunch won’t normally fit in a standard size sauté pan all at once but it does cook down significantly like spinach). Just add the chard, stir a little, add a little more and cover; let it steam a little then add more. Yum! Season with a pinch of salt and pepper.

Serves 2: Calories: 70 Protein: 0 g Carbohydrates: 1 g Fat: 7 g
Saturated fat: 1g Cholesterol: 0 mg Fiber: 0g Sodium: 75 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

New Beginnings

I’m careful not to use the word resolution because I’ve come to believe that particular word and its meaning doesn’t always fit with what’s going on in my life. And usually resolution means that I am agreeing with myself to do something I really don’t want to do and have an accepted understanding that whatever it is, if I make it a resolution it’s going to be tough! Why start the year with self doubt?

I am trading in my “resolution” for a “New Beginning”. Somehow I feel lighter already. The great thing about new beginnings is they can start all the time and every day. Every morning there it is, not to say there is not commitment involved. I am learning that a new beginning can start either when something else stops or if it’s something entirely new in my life - but the main point that I’ve come to understand is that new beginnings need space. They need a clear point to start from, a clean slate. I have discovered when I make room for this “new beginning” it stays with me a lot longer.

One of my exciting new beginnings is running. Late summer of 08’ I took up running after my sister passed away and I had embarked on some major personal challenges. At the time I was so wrapped up in my sadness and grief I found myself up late at night pacing the creaky wood floors of my farm house. Really what I wanted to do was run, I wanted to just run, run anywhere just away. I craved something that would physically exert and exhaust me. But, I wanted to do it constructively and I wanted to be able to benefit from it. (Thankfully, I left my destructive behavior back in my 20’s) My brother in law has been an avid runner ever since I can remember and I never quite understood what he got out of it. He would run 30 miles and it would be like nothing for him. I rather thought it was a little freakish really, but I asked him how to start.

I started the run walk method. Walk five minutes, run three minutes, walk, run, walk, run. Then run a little farther walk a little less. I noticed the difference immediately my head became clearer and I started to see improvements in my body. I finally got up to running a full mile! Now after four months of mindful running I am up to three miles if I really push myself. In November I ran my first 5K at the Route 66 Marathon. Four months ago I couldn’t run a half a block. This year I plan to run a half marathon with my brother in law and some good friends. The first one is in April. I don’t know if I will be ready to run the whole thing but if not it won’t be from my lack of trying. What a transformation for me.
2009 represents a year of accomplishments and personal/spiritual growth and new beginnings. I am so grateful to be apart of a community of people that make growing better, easier, and worth it! Here’s to your new beginning!

It’s of course worth mentioning that eating well has been a great benefit for my ability to thrive. This following recipe is out of the Best Bites Cookbook and if you don’t have the book yet it is so worth having it. Click HERE to order your cookbook online or stop at the Seretean Wellness Center and buy one today!

Chicken Noodle Soup

1 pound skinless, boneless, chicken breast
2 tablespoons olive oil
1 medium onion, finely chopped
2 medium-size carrots, peeled and finely chopped
4 stalks celery, finely chopped
½ teaspoon salt
1 teaspoon pepper
8 cups good quality chicken broth, low-sodium
2 cups frozen egg noodles
Parsley, chopped for garnish

Cover the chicken with water in a medium saucepan and cook on low until tender, about 15 minutes. Remove from pan and when cool enough to handle, cut or shred into pieces. Reserve the cooking liquid and use it as part of the chicken broth.

Heat stockpot over medium-low heat; add olive oil. When oil is hot, add onions, celery and carrots, salt and pepper; cook until tender (about 15 minutes).

Add the stock to the pot and heat until simmering. Add chicken pasta and simmer gently for about 25 minutes. Garnish with chopped parsley.

Serves 8; Calories:250; Protein: 24 g; Carbohydrates: 19g; Total fat: 8 g;
Saturated fat: 2 g; Cholesterol: 75 mg; Fiber 3 g; Sodium: 350 mg

How ‘bout…

A BIG hello from winter!

I have written a little poem in honor of my Carhartt overalls:

Winter may bring wind, snow and rain,
Freezing mornings, evenings of ice and even freezing rain.
Cold chills up and down the prairie grass fields,
And little chickens and goats huddle up behind the barn shields.
But lucky for me I frolic as I wish,
Bringing good cheer putting hay and feed in their dish.
I Take care of my babies like a good mother,
I can stay out for hours and feel cozy all over.
Bringing out buckets of water, and loading wood in my two wheel cart,
I do what I need happily, as long as I have on my trusty Carhartts

That’s all I have so far, but I must say the amount of gratitude I have for my Carhartts is humongous!

What I need when I come out of the cold is food that will warm me to the bone and make me feel good inside and out. Here are two recipes that…. If I don’t say so myself, KICK BUTT!
Chicken and herbed dumplings are wonderful, not to mention very easy and fast. The Cornish game hens with sweet potatoes are fabulous! From start to finish it only takes 45 minutes max - that included me checking the computer regularly for weather updates!

I just know you’ll enjoy these!
So please, stay warm, safe, and go outside and play!

Chicken and Herbed Dumplings

1 pound boneless, skinless, chicken breast, cut into large cubes
2 tablespoons flour
3 tablespoons olive or canola oil
8 ounces button mushrooms, sliced
1 medium onion, diced
2 carrots, peeled and diced
3 ribs of celery, diced
4 cloves of garlic, minced
2 red potatoes, diced small (not peeled)
3 ½ cups low-sodium chicken stock
2/3 cup dry sherry (not cooking wine from the grocery store)
1 teaspoon ground cumin
1 teaspoon ground black pepper
1 teaspoon dry rubbed sage
⅛ teaspoon salt

Preheat oven 425º. Toss the chicken in the flour coating well. Heat 2 tablespoons of oil in a large cast iron skillet. Brown chicken, add the mushrooms, onion, celery and carrots cooking on medium high carefully scraping bottom of pan; add the herbs, spices, and salt; mix well. Add the sherry and chicken stock. Let this come to a heavy simmer while making the dumpling mix.

1 cup flour
½ cup whole wheat flour
2/3 cup corn meal
1 tablespoon baking powder
3 tablespoons olive oil
1 cup low-sodium chicken stock
1 tablespoon chopped cilantro
1 teaspoon chopped fresh rosemary
⅛ teaspoon salt and ⅛ teaspoon black pepper
2 green onions, sliced very thin.

Mix the flour, corn meal, baking powder, and herbs together. Add the oil and mix until crumbly; add the chicken stock making a batter. With a spoon, drop batter into the hot chicken mixture. (about 12 dumplings) place chicken and dumplings in the oven for 15 minutes. Enjoy!
Serves: 5 Calories: 450 Protein: 32g Carbohydrates: 50g Total fat: 12g
Saturated fat: 2.5g Cholesterol: 55mg Fiber: 6g Sodium: 490mg Total time 45 minutes.

Seretean Wellness Center at Oklahoma State University

Chef: Lisa Becklund

Roasted Cornish Game Hens with Sweet Potatoes

2 Cornish game hens, cut in half and skin removed
2 tablespoons olive oil
4 cloves garlic, minced
1 medium onion, sliced
2 sweet potatoes, peeled and sliced
3 carrots peeled and sliced on the bias
½ pound green beans, cleaned and stemmed
2/3 cup dry sherry (not cooking wine from the grocery store)
1 cup low-sodium chicken stock
⅛ teaspoon salt
⅛ teaspoon black pepper

Toss the game hens in the following marinade while preparing the vegetables:
Zest and juice of one lemon
1 teaspoon dried mustard
1 teaspoon basil
1 teaspoon rubbed sage
1 teaspoon cumin
1 teaspoon dill
2 teaspoons olive oil

In large skillet, heat 2 tablespoons oil; add the hens and sear briefly to brown. Remove hens from skillet; add the vegetables, the garlic, salt and pepper. Mix the spices evenly with the vegetables. Add the sherry and stock to the vegetables; next place the hens on top of the vegetables. Bake at 400⁰ for 20 minutes.
Serves: 4 Calories: 330 Protein: 18g Carbohydrates: 31g Total fat: 12g
Saturated fat: 2g Cholesterol: 65mg Fiber: 6g Sodium: 170mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund