Friday, August 23, 2019

These Popsicles Have a Rainbow of Flavor

Everyone loves popsicles, especially kids. They'll probably want them more as the summer days arrive. So the question, how to give the kids the popsicles they love, while keeping them healthy?  Siri Daly, who's the food contributor for NBC's Today Show and the author of the new cookbook Siriously Delicious, came by Tonia's Kitchen to talk about her recipe for Rainbow Popsicles.  Each color is a fruit or vegetable. Case in point, red are strawberries, blue are blueberries and green is spinach. To keep the colors solid, Siri told Tonia to layer thicker smoothie batters like strawberries, on top of thinner ones.  That way the colors should hold.  Note, you will need popsicle molds to make these delicious treats!

Siri Daily Today Show Food Contributor
Author Siriously Delicious


    • 1/2 cup fresh raspberries
    • 1/2 cup fresh spinach
    • 1/2 cup raw organic coconut water (such as Harmless Harvest)
    • 1/2 mango, peeled, about 1/3 cup
    • 1/4 cup fresh blueberries
    • 1/4 cup fresh strawberries
    • 2 tablespoons hemp seeds
    • 1 tablespoon chia seeds

    • One 5.3-ounce container (about 3/4 cups) coconut yogurt, preferably So Dairy-Free Yogurt
    • Place all ingredients in a blender and blend on high until smooth. Fill the popsicle molds and place in the freezer until frozen solid, about 12-24 hours.

Excerpted from Siriously Delicious by Siri Daly. Copyright © 2018 Oxmoor House. Reprinted with permission from Time Inc. Books, a division of Meredith Corporation. New York, NY. All rights reserved.

Thursday, August 22, 2019

For Fried Chicken, Don't Head for Kentucky...

Try Japan instead! This is about Teriyaki Fried Chicken, and it's probably the best thing to happen to this dish since Col. Sanders. It's truly a decadent treat, and the calorie count reflects that. Enter Marlene Koch, who wrote the cookbook Eat What you Love, Quick and Easy. She told Tonia's Kitchen there's a better way to make Teriyaki "fried" chicken, which won't end up costing you so many calories. Marlene says she takes big portions of chicken breast, marinates them in a healthier Teriyaki sauce and then bakes the chicken at a high temperature, so the crust is crispy. You get all of the flavor and you won't miss the fried part at all.



4 boneless, skinless chicken breasts (about 1 pound)
1/4 cup reduced-sodium Teriyaki sauce
4 teaspoons brown sugar
1/2 teaspoon grated or minced ginger
1/2 cup Panko bread crumbs
3 tablespoons plain bread crumbs
2 teaspoons oil
1/4 teaspoon garlic powder


1. Preheat the oven to 425°F. Cover the chicken breasts in plastic wrap and gently pound to 1/4-inch thickness.

2. In a medium bowl, combine teriyaki sauce, brown sugar, and ginger. Add the chicken breasts to the sauce mixture and toss to coat. Let chicken marinate for 5 to 10 minutes (but not longer).

3. In a small bowl, mix together the Panko, breadcrumbs, oil, and garlic powder. Roll the chicken breasts in the breadcrumb mixture and place on a baking sheet. Spray tops with cooking spray and bake for 12 to 15 minutes, or until chicken is golden brown. Serve with an extra drizzle of Teriyaki sauce, if desired.

DARE TO COMPARE: According to L&L Hawaiian Barbecue, a “mini” Hawaiian Lunch plate of Chicken Katsu, macaroni salad, and rice has 1,190 calories. Instead, pair this recipe with a pile of steamed broccoli and a 1/2 cup serving of instant brown for less than 350 calories (and 8 SmartPoints!).

NUTRITION INFORMATION PER SERVING: (1 chicken breast) Calories 205 | Carbohydrate 16g (Sugars 7g) | Total Fat 4g (Sat Fat 0.5g) | Protein 25g | Fiber 0g | Cholesterol 65mg | Sodium 560mg | Food Exchanges: 31 /2 Lean Meat, 1 Starch | Carbohydrate Choices: 1 | Weight Watcher Plus Point Comparison: 5 | SmartPoint Comparison 5 ​

Wednesday, August 21, 2019

A Common Fish...An Uncommon Recipe

Bluefish is a stalwart in the New England region. It's very easy to go to your local fish market, or even chain grocery to get a pound or two. But let's spice up this stable of New England living! Martha Watson Murphy, who wrote the new cookbook, The New England Catch joined Tonia's Kitchen to talk about her new recipe for Smoked Bluefish Pate. She told Tonia this pate isn't plain! It combines flavors like goat cheese (you can use cream cheese), juniper berries and brandy to create a delicious, northeastern treat. Try serving by smearing the pate on cucumbers.