Blog Archives

Cajun Chicken Pasta Experience

I tried a new recipe for dinner courtesy of one of my Pinterest pins. If you haven’t been on the pinning craze don’t worry, there are lots of ways to research healthy recipes. Here are a few sites I like for there selection and always free recipes. 🙂

Even though I am not a chef or anywhere close to being a chef, if you give me a recipe I can make it! Sorta. It never fails that I modify the recipe somewhere and I usually don’t make the same thing twice.

My recipe tonight from

Cajun Chicken Pasta

I really liked this recipe for being a one-pot wonder if you know what I mean. 😉  Adding all the ingredients in one pot makes things a little easier for prep and cleaning. I also liked the bright colors of the peppers used but for budget reasons you could probably use green peppers as well or maybe even strips of zucchini or squash.

My kids don’t really like too much hot spice so I took it easy with the creole seasoning on the chicken. I added it at the end to my bowl for some heat, but when I tasted a bite of the kids I thought theirs tasted rather dull.

And I don’t think my sauce came out quite a thick as it could have because I substituted plain greek yogurt for the cream cheese, but overall still okay.

I didn’t have green onions so I used some flat leaf parsley I had on hand. I think I would make this again but maybe try some other herbs/spices so it won’t be as bland for the kids.

I guess I would give it 2.5 out of 5 stars. 🙂

Until my next recipe experience,

Sublimely Lace


Chicken a la King Kong

This week I have been trying some new recipes out of  “The New Abs Diet” book I have checked out of the library. No ridiculousness like our night making the Mas Macho Meatballs. Here is the recipe.


2 tbsp olive oil

1/2 onion, finely chopped

1 tsp flour

2 tbsp water

4 tsp chili powder

1 pound chicken breast tenders

1 cup spaghetti sauce

9 ounces cooked whole wheat spaghetti


1. Heat the oil in a nonstick skillet over medium-high heat. Add the onion and cook for 1 minute, until brown. (Mine took way longer). In a small bowl, mix the flour and water.

2. Add chicken, chili powder, sauce, and flour mixture to skillet. Stir, Simmer uncovered for 10 minutes. Serve over cooked spaghetti.

Makes 4 servings: 320 calories, 31 gm protein, 26 gm carbohydrates, 10 gm fat, 360 gm sodium, 5 gm fiber.

Overall, we really liked it. Todd and the kids gave it two thumbs up and even ate a little extra.

I give is 3.5-4 stars out of 5. I will be making this one again.

Enjoy! Lacy

Keeping our Dad’s Diet Healthy

Dads are great! Father’s day is approaching and we need to help our Dads to be as healthy as possible. We want our dads to live long and healthy and continue to be our role models for years to come. As our dads age it’s important they are getting adequate nutrition for good health.  Here is a low down of a few nutrition changes needed through the years for the strong men in our life.

Dad’s in their 20’s are pretty active. You need to make sure they are eating adequate amounts of proteins. Active dads need to be eating lean meats and meat alternatives.  Here are a few examples: seafood, lean redmeat, poultry, eggs, beans, peas, and unsalted nuts.

For those 30 year old dads it’s important that they are eating adequate portions of food and a variety of food groups throughout the day. Dads might not be as active during this time because of their work/career so make sure he doesn’t skip meals and overindulge come dinnertime.

If you know a dad in his 40’s remind him to make sure he goes for an extra serving of veggies or any fiber food for that matter.  At this age we want to stave off heart disease as much as possible so eating the daily requirement of fiber should be the goal. It is recommended that men eat ~35 gm of fiber a day. Here are examples of fiber containing foods: beans, veggies and fruit with skin, and whole grains.

Dads in their 50’s should be eating to fight off diseases. Antioxidants are the focus during this time. Antioxidants are our soldiers to combat damage from free radicals that increase the risk of developing diseases. Give dads more of the berries they like. Blueberries, strawberries, raspberries, blackberries, and cranberries are top antioxidants. Other food sources include: beans, fruits/veggies, green tea, some nuts and dark chocolate.

If you have a dad in his 60’s or older help him achieve optimal nutrition because the body is really keeping score. Overall nutrition is key.  He needs lean meats, like eggs, to maintain muscle mass. Fiber and antioxidant rich fruits and vegetables are still important to fight free radical damage. Select items with low saturated fats and increase monounsaturated fats. For example, instead of bacon and cheese on his salad, add sunflower seeds and black olives.

 Let’s show our love for all the great dad’s out there and help keep them healthy! Have a happy and healthy Father’s Day.

Sublimely Lace

PS…Here are 3 of the best dad’s in the world!!!  My late husband, CJ! My man, Todd! And my awesome Dad! Love you guys!

%d bloggers like this: