Happy Friday and a Winner!

Upon reading the title of my post yesterday:

  • “Sweat is the cologne of your accomplishments”

Tony sent me an email that said:

  • “Poo is the cologne of high fiber!”

Maybe I should make a t-shirt that has both sayings on it! ๐Ÿ˜€

My battery camera was charging at breakfast, but I had another stuffed baked potato with baby spinach and added pepper jack cheese – 9 Points total.

One of my co-workers who is in our soup club was going to be off yesterday, so I switched our soup week up a little.ย  Long time readers know that I make chicken tikka masala – first made over a year ago – I just love the combination of flavors in this dish with the cinnamon, cumin, jalapenos and dried chiles.ย  Only problem I see with the recipe is the addition to heavy cream – while delicious, those extra calories add up.

I was lucky enough to receive a case of Chobani yogurt this week!ย  I have Marisa to thank and I have a post and giveaway on Monday, so be sure to check back because it will be a good one!

So I decided to only use Greek yogurt to thicken the sauce and guess what?ย  I don’t miss the heavy cream at all!ย  Still spicy, flavorful and delicious!

Chicken Tikka Masalaย  (printer friendly version here)ย Course: main meals
PointsPlusโ„ข Value: ย ย ย 6
Servings: ย 4 (about 4 ounces of chicken and 2/3 cup sauce)

Preparation Time: ย 70 min
Cooking Time: ย 20 min
Level of Difficulty: ย Easy

The prep time includes the one hour of marinating the chicken.


1 pound(s) Boneless Skinless Chicken Breasts
6 oz Nonfat, Plain Greek Yogurt, divided
1 Tbsp fresh lemon juice
4 tsp ground cumin, divided
1 tsp ground cinnamon
1 tsp cayenne pepper
1 tsp black pepper
1/2 tsp table salt
1 Tbsp regular butter
1 tsp minced garlic
2 tsp paprika
1/4 tsp curry powder
6 item(s) dried red chili peppers
2 cup(s) canned tomato sauce
1 small jalapeno, cut in half, seeded and chopped
1/4 tsp Sriracha Chili Sauce


Mix 3 ounces of yogurt with the diced chicken, lemon juice, 2 tsp. cumin, cinnamon, cayenne, salt and pepper.
Let sit for an hour.
Melt butter and add jalapeno pepper. Cook for about 5 minutes. Add the remaining 2 teaspoons ground cumin, paprika, curry powder, sriracha sauce and stir for 2 minutes, until nice and fragrant.
Add chicken and cook for five minutes. Add tomato sauce and dried chiles and simmer for 15 minutes until the chicken is fully cooked.
Remove from heat, stir in remaining 3 ounces of Greek yogurt. Garnish with cilantro and serve over brown rice.My serving with 1/2 cup cooked brown rice is 9 Points.ย  I really could eat this every week and not get sick of it.ย  My one co-worker I shared it with said this should be on my menu just as much as my Party Pizza Friday.ย  Except no one in my family would eat this dish – so it’s all mine! ๐Ÿ˜€

And while it seems like a long list of ingredients, it took me about3 minutes to chop and marinate the chicken.ย  I stuck it in the fridge when I went to the pool to swim.ย  I finished it up in about 20 minutes after I got back, packed it up and was good to go!

I also ended up doing 45 minutes on the treadmill.ย  Although I am not happy.ย  Food Network seems to think that Ina Garten needs three shows in a row – really?ย  Although I did get a good tip from her yesterday.ย  She was catering a dinner and one of the side dishes was an onion (gag) and zucchini gratin.ย  I’ve always made my gratin’s like mac n cheese – make a roux with butter, flour and milk, thicken it up, add cheese, then mix whatever veggie and bake.

This version is much quicker for a week night meal.ย  It’s all done in the microwave and stove top, and finished off in the oven.

Cauliflower Gratin (printer friendly version here)

Course: main meals

PointsPlusโ„ข Value:ย ย ย  5

Servings:ย  4 (1/4 of whole dish)

Preparation Time:ย  5 min

Cooking Time:ย  20 min

Level of Difficulty:ย  Easy


1 pound(s) cauliflower

1 Tbsp regular butter

1 tsp minced garlic

2 Tbsp all-purpose flour

1 cup(s) low-fat evaporated milk

2 Tbsp Panko crispy bread crumbs – plain

1 Tbsp dried parsley

1/2 tsp table salt

1/2 tsp black pepper

1 1/2 oz Asiago cheese, shredded


Cook cauliflower in microwave until fork tender.

Meanwhile, melt butter and add garlic, cooking until it just starts to get golden.

Add the chopped cauliflower, and sautรฉ for a few minutes.

Sprinkle the cauliflower with 2 tablespoons of flour. Slowly pour the 1 cup of skim evaporated milk and stir constantly, until sauce thickens, about 3 minutes.

Add parsley, salt and pepper and mix well.

Pour into a baking dish that’s been sprayed with Pam. Sprinkle the top with the shredded cheese and panko bread crumbs.

Bake at 400 for 15 minutes until nice and bubbly and browned on top.

I also made a pork roast:

I actually like the crispy ends ๐Ÿ˜€

It was nice and juicy!ย  My cauliflower on my plate is about 1/2 of a serving – I hadn’t figured out the points until after dinner, but don’t worry, I heated up the other half and ate that too! ๐Ÿ˜€

9 Points

I am submitting this gratin recipe to Christina’s Friday Firsts – its the first time I’ve used evaporated milk in a gratin! ๐Ÿ˜€

So now onto the winners of Rocco DiSpirito’s new autographed cookbooks!ย  I am so excited to put 90 healthy recipes together in an eCookbook for everyone who left a comment.

The first winner is . . .

True Random Number Generator Min: Max: 90 Result: 60

Lightened Tater Tot Casserole! Itโ€™s so very good.

Next winner is . . .

True Random Number Generator Min: Max: 90 Result: 15

Recipe #4 โ€“ Zaru Soba.

(1) Soba noodles with dipping sauce
Soba noodles
Soy sauce
Chopped scallions
Bits of Nori seaweed

1. Prepare the noodles as the package directs. Bring water to a boil, boil them for however long the package says, then drain them and pour cold water over them so that they cool.
2. Prepare the sauce โ€“ mix together the remaining ingredients.
3. Dip the cold soba noodles into the sauce and eat!

Link here โ€“ http://www.thesaladgirl.com/2008/02/24/a-very-old-post/

Congratulations to both Kelly and Maggie!ย ย  Send me your mailing addresses to mybizzykitchen@gmail.com so I can forward them onto the publishers.ย  Thanks to everyone who left a comment!ย  I hope to have the eCookbook done in a week. ๐Ÿ˜€

If you didn’t win a copy of the cookbook, you can still follow Rocco on Twitter @RoccoDiSpirito and on his Facebook page (http://www.facebook.com/roccodispirito).
Stats for Thursday:
  • 34 points used (including pretzels and a snickers when my blood sugar was low)
  • 5 flex points left
  • 34 activity points not used
  • 30 minutes of swimming
  • 45 minute treadmill walk at 2% incline and 3.8 mph

Alright – I am off to make ravioli and vegetable soup for my lunch today.ย  Come back Monday for a Chobani giveaway – you won’t want to miss it! ๐Ÿ˜€

p.s.ย  Almost forgot to give a shout out for another bloggers FIRST giveaway . . . go check it out here!ย  (um, there may be Frank’s Hot Sauce in the mix!)


39 thoughts on “Happy Friday and a Winner!

  1. I’ve commented to Rocco on twitter, but he never responds ๐Ÿ˜ฆ

    I do love his recipes though! Congrats to the winners!!!

    I think I would eat that cauliflower gratin!!

    Call you when I get to work ๐Ÿ™‚

  2. HIIII BIZ!!!!!!!! omg…i loveee love love your new site! It’s so beautiful, and I’m so happy to see you up to the same deliciousness as usual ๐Ÿ™‚ xoxox Hope you and Hannah and the whole fam are doing well!

  3. Mmmmm…..Chobani!! I just can’t get enough of that stuff. I want to work for the company. ๐Ÿ™‚

    That Cauliflower Gratin looks FANTASTIC – and I’m not even a huge cauliflower person!

  4. Tony cracks me up! Your shirt would get a lot of raised eyebrows–lol! Girrrl, I really must try your chicken tikka masala, esp now that it’s lighter. I love that stuff but have never made it at home. MUST.

  5. I’ve tried your other cauliflower gratin and love it. You have my family hooked! ๐Ÿ™‚
    Happy Friday!

  6. Last time I made your Chicken Tikka, I used FF Half and Half to cut the calories. I’ll have to try your extra yogurt trick!

    Oh, and I’d avoid my blog right now if I were you. My latest recipe has 1 1/2 lbs of onions in the dish! It may test your gag reflex. ๐Ÿ™‚

    Hope you have a fantastic weekend, Biz!

  7. congrats to the winners! I can never get enough of Ina…lol I am thrilled to watch her over RR or paula deen…ANY DAY! her voice is sooo soothing! lol I have most of Ina’s cookbooks, and while her things aren’t necessarily diet friendly, they are all pretty easy to switch up and make them so. She is the queen of simple yet delicious! Can you tell I am a huge fan?? lol

  8. Congrats to the winners! I’ve never used Greek yogart to thicken sauces, but I’ve seen other bloggers do it all the time. I’ll have to try it out!

  9. the cauli gratin is something i definitely wanna make. can you use non evaporated milk?

  10. No way! OMG, I am so excited. I am officially having a terrific Friday. I wanted this book so bad that I almost bought it this week but thought “what if I do win it?” I’m so glad I waited. THANK YOU!!!!!!!

    And I’m making Tikka Masala this weekend now that I saw that picture.

  11. Ooooh, I want to try your Chicken Tikka Masala!!! It sounds delicious!

    Glad you’re enjoying your Chobani!

  12. That would be a hilarious t-shirt. I have a brown t-shirt that says Fiber is Your Friend. Gotta love it! Congrats to the winners of your giveaway.

  13. Your chicken Tiki Toki or whatever looks so good, and I guess I’ve never read the recipe because I didn’t realize it was that easy. Will have to try it!

    You should go on CafePress and make up those shirts – too funny! Have a great weekend!

  14. That Tiki Marsala looks delicious and great way to “health it up” YAY! You’re so smart.

    Congrats to the winners ๐Ÿ™‚ Awesome giveaway Biz

    Have a weekend as fabulous as you are. ๐Ÿ˜€

  15. love the chicken dish, i have yet to try tikka masala, but it sounds and looks so good, especially when it’s lightened up like this!

  16. That chicken dish looks balls out amazing!!!!!


  17. Congratulations to the winners! That is so awesome.

    You are cooking dynamo! It all looks amazing. Great job subbing the Greek yogurt for the cream. It is actually pretty easy to healthy up our recipes with out sacrificing flavor.

  18. That Tikka Masala looks spicy and delicious, like take out at home. You’re a brave one for watching Ina while on the treadmill, I swear I want to make every butter-laden creation she showcases.

  19. I love Chobani…and I love subbing yogurt into recipes…because yogurt is awesome! Happy Friday/Happy Weekend, etc. ๐Ÿ™‚

  20. Chobani ROCKS! What a great sub for the heavy cream. The dish looks like it turned out perfect. And cauliflower gratin is one of my favorite sides. Amazingly delicious. Congrats to all the winners. I hope you have a wonderful weekend

  21. My husband would totally want one of those t-shirts! Hilarious!

    Have a great weekend!

  22. I’m a Chicken Tikka Masala fan! Ryan and I made a version from a WW cookbook and loved it!

  23. Weighting For 50

    Hi Biz! I’ve bookmarked the cauliflower recipe, that looks SOOO good. Have a great weekend!!!

  24. Copied and pasted! I cannot WAIT to make this recipe. I’ve been wanting to make tikka masala but they’re always REALLY high in calories. Thanks so much, Biz – I can’t wait to try it!

  25. Your cauliflower dish sounds delicious!
    And I agree….I think we need more healthy shows on the Food Network. I’d love to host my own show…it’d probably be entirely vegetarian and nonprocessed foods though. ๐Ÿ™‚

  26. I love Chobani – great idea to use it in your chicken tikka masala – that’s one of our favorites too!

  27. Great Quotes. And congrats on the wins guys, there are some AWESOME recipes in here. I made the Jerk Chicken last night (p. 119), was way too hungry last night to take pictures. lol.

  28. How awesome are you – printer friendly recipes. Thank you, thank you. Just printed the Chicken Tikka and the Cauliflower recipe. Sounds yummers!

  29. I love this recipe! I’m going to try it, subbing out the chicken for tofu. I’ll let you know how it turns out.
    Congrats to the winners! Can’t wait for my copy of the e-book

  30. The title of your previous post is too funny! ๐Ÿ˜‰

    Congrats to the winners!

    The cauliflower gratin sounds and looks great! I’ve been “stuck” in smashed cauliflower for the past few weeks. I think it’s time to mix things up a bit! ๐Ÿ™‚

    Enjoy the rest of your weekend!

  31. Yummy, I’ve made your cauliflower gratin before. It’s so delicious! Thanks for sharing with Friday Firsts – that’s cool that you were able to sub evaporated milk. I’ve only ever used it in baking pies!

  32. Great lightened up version of Chicken Tikka Masala! That’s easily my favorite curry that I always order at Indian restaurants, and this looks just like what I love, but with less fat ๐Ÿ™‚ That’s never a bad thing!

    • Love the idea of putting the pulp in the metoaalf! I’ve had my juicer less than a week and every hint is precious. I love the way you write, deeply and honestly. My whole family has been on GAPS since Aug. 7. It gets easier every day. Cheating happens a lot at the beginning, simply because you have to change too many things. One tip: keep your containers! When you pour your ketchup down the drain, keep the bottle. Sooner or later you’ll make your own GAPS-legal ketchup and what better place to put it than a ketchup bottle?Welcome to the GAPSTER gang, good luck!

  33. Miss Biz! I just have to tell you that I finally made the chicken tikka masala (with Greek yogurt) and it is the bomb! Love love love it!! Aaaaaaaaa! I’m dying it’s so good. I’m so glad you came up with the idea to use the yogurt to lighten it up–just genius. Mine is NOT as pretty as yours however, the sauce has little white bits of the coating that came off the chicken b/c I think I stirred it too much but it still taste delish. Thanks for sharing!

  34. […] Recipe source: barely tweaked from My Bizzy Kitchen […]

  35. So we tried it and LOVED IT! Thanks for another great recipe!!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s