Chicken & Squash with Tomato Basil Pasta

Chicken & Squash with Tomato Basil Pasta

You will need 1/2 lb to 3/4 lb chicken breast or tenders. Cook chicken w/ a little salt, pepper, oregano, garlic powder, paprika and lemon juice.  Then set aside.

 

Cook the following in skillet over med heat for about 8 to 10 min while the water for the pasta is boiling:

2 c sliced yellow squash and zucchini

1/4 c chopped white onion

1 tsp. minced garlic

2 tbsp. chopped fresh basil leaves

1tsp. light olive oil

2 tsp. lemon juice and a bit of zest

 

 

Cook pasta-I found these amazing tomato basil noodles by "Amish Wedding"-no preservatives, colors or salt in them AND 9 g of protein in each serving!

 

Add 2 c marinara sauce-I like "Mama Rosa" brand to the veggies. Also,  add the chicken back in. Let it simmer on low together while the pasta is cooking for about 12 min.

 

Drain the pasta and then combine in skillet with everything else. Give it a toss and let them all become friends for a few min before serving.

 

Serve with green salad and make sure everyone is a member of the "Clean Plate Club"-that is what we do here at our house and how we encourage our 4 yr old to eat it all up-yes even that mushy squash he ate so he could be in the club!!

 

Enjoy! xoxo-A

 



Greek ground turkey tacos

 

Greek Ground Turkey Tacos

Step 1:

Cook 1 lb ground turkey in skillet with 2 tsp minced garlic

After the turkey starts to brown a little add the following:

1/2 c chopped green and yellow or red pepper

1/4 c chopped sweet onion

2 tsp kalamata paste

1/4 c chopped kalamata olives

Season with pinch of salt, pepper, red pepper flakes, garlic powder and 1 tsp oregano

I used a bag of "Steamfresh" brown rice and added into the mix at this point (totally optional though)

Step 2:

For the toppings chop the following:

Tomatoes

Spinach leaves

Cucumber

Feta cheese

Makes a great salad, wrap or taco!!! The ground turkey/rice mixture also is great on its own for a meal the next day!

Enjoy! A

 

 

Chicken, peppers and angel hair tossed with pnb & soy sauce

What you will need:

Seasonings: (1/2 tsp of each)

ginger

garlic powder

cinnamon

dry mustard

blk pepper

Sauce:

2 tsp Light olive oil or reg olive oil

1 tsp natural peanut butter

1/4 c lite sodium soy sauce

2 tsp sriracha or hot sauce

whisk together and add into pan right before you drop the pasta in to toss

Peppers and onions:

1/2 cup sliced red onion, 2 cups chopped sweet peppers-yellow, red, orange

Chicken:

cube 1 and 1/2 lbs chicken breast and boil in water for 8 min. Drain and then add back to pan with 1/4 c water remaining. Add to the skillet 1 tsp unsalted butter, 2 tsp minced garlic, the peppers and onions. Season with the above seasonings evenly and cook for 10 min on med while the pasta cooks.

Angel hair or other pasta:

Whole grain, 4 servings-cook according to package

Toss all together and serve! Serves 3 adult portions and one hungry 4 year old!



Enjoy! A

Mustard chicken, roasted butternut squash and blue cheese salad

Mustard chicken, butternut squash and blue cheese salad!!!

(Inspired by two fellow blogger’s recipes!)

Chicken-cook ½ lb chicken breast or tenders in skillet with:

2 tsp lime juice and pineapple juice, dash salt, pepper, red pepper flakes, garlic powder and 2 tsp honey or spicy mustard

Roast 2 c cubed butternut squash in pan with dash salt, pepper, red pepper flakes and parsley on 350 for 40 to 45 min

Assemble the following for the “salad”: 2 c chopped Iceberg lettuce, 1 c arugula, 1 chopped tomato, ¼ c crumbled blue cheese and ¼ c chopped red onions

Dressing: I used Chef Tim’s sweet balsamic vinaigrette (it is so good!!)

I also did this on a day that I worked from 6 am to 1 pm then again from 5:30 pm to 7:30 pm….so during the afternoon I made the chicken and stored it in the fridge. I prepared the squash and then my boyfriend put it in the oven at 7:15 so when I came home at 8 pm all I had to do was put the lettuce and veggies together then add the squash and chicken. The squash had cooled down a little bit but was still warm (not hot). I microwaved the chicken for 45 sec just so it wasn’t cold but again not hot.

Timing and Teamwork made this happen with little effort and it was so good!!! Even if you get home late you can still eat healthy-just takes a little planning!

Makes 2 adult sized dinner salads!

 

ENJOY!!!

XOXO-A

 

Stuffed peppers with rice and spicy tomato sauce

Stuffed peppers with jasmine rice and spicy tomato sauce!

Meat mixture:

3/4 lb ground turkey

2 chopped shallots

1/4 c chopped celery

1/4 c chopped carrot

1/4 c chopped red onion

2 tsp Dijon mustard

1 egg-beaten

1/2 c whole grain breadcrumbs

Season with: oregano, red pepper flakes, cumin,  parsley, garlic powder, pepper, pinch of salt

 

Peppers:

Wash and cut off the tops. Empty the middle of the peppers out and fill with the meat mixture. Bake for 45 min on 350 degrees. Add a sprinkle of cheese for the last 5 min.

Rice and sauce:

Cook the rice according to the directions. Take 4 to 5 chopped stem tomatoes and boil them with a tsp of olive oil in a skillet until cooked out and a sauce is formed. Add a pinch of salt, pepper and garlic to the sauce. Last add 4 to 6 tsp of hot sauce or sriracha to the tomato sauce.

Place your pepper on top of your rice and pour the sauce over the whole thing. This recipe makes 4 delicious and clean stuffed peppers!

Enjoy!! xoxoxo-A

Mexican Chicken Bake

Buckle up! This is a good one and  figure friendly too!!! This would also be great with ground turkey instead of chicken!

Step one:

Take 3/4 lb chicken breast and cut into cubes. Cook over med heat for 10 min in skillet adding the following:

1/4c  lime juice

1/4 c lemon juice

1/4 c chicken stock-low sodium

Season with cilantro, pepper, red pepper flakes, cinnamon, garlic powder-all to your liking. (I used about 1 tsp of each)

Step two:

Boil whole grain penne pasta just under the suggested time on the package-I used 3 to 3 1/2 cups dry (this will give you about 5 servings in the dish)

Step three:

Combine in baking dish the following:

8 oz container of lite sour cream

1/2 c chopped onion

1/2 c peach/mango salsa (or whatever salsa you like)

1/2 c chopped pepper (whatever you like)

1/2 c skim milk

5 to 6 oz corn

***If you like it spicy add Sriracha and or hot sauce at this point too!

***You can add other garnishing like diced green onion or fresh parsley or cilantro on top-I just didn't have any on hand!

Step four:

Combine ALL ingredients together and mix well in baking dish. Top with 1/2 c shredded cheese of your liking.

Bake at 385 degrees for 30 min. Serving size should be 1 1/2 cups. Great to make for dinner and have for leftovers the day or even two!

Enjoy!

A

Baked Sweet Potatoes with Pineapple & Coconut Almond Chicken Tenders

Baked Sweet Potatoes

2 large yams or sweet potatoes-peeled and sliced or cubed

8 oz chopped pineapple

1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tbsp butter

1/3 c orange juice

Toss together in baking dish and bake covered in 385 degree oven for 45 to 55 min (yes, it's that easy!)

Coconut Almond Chicken

Take 3/4 cup unsweetened almond milk or coconut almond milk and whisk together with 1 tbsp plain Greek yogurt in a shallow dish and set aside. In another shallow dish take 1/4 c millet flour, flaxseed meal or almond meal and mix together with 1/2 c panko or whole grain bread crumbs, 1/2 c unsweetened coconut flakes and 1/4 c finely chopped almonds.

Take 1.5 lbs chicken or turkey breast and cut into tenders. Dip each tender in the milk/yogurt and then in the flour/coconut/breadcrumb mix.

Place on baking sheet and bake at 385 for 35 to 40 min flipping over halfway through.

***FIT Tip***chose your ingredients wisely- Millet flour vs white flour, unsweetened coconut vs. sweetened, Greek yogurt vs. regular yogurt. Better ingredients=a better you!!!

[caption id="attachment_699" align="aligncenter" width="225"] Choose better ingredients!!!![/caption]

Spinach & feta stuffed chicken breast with lemon & parm baby potatoes

SPINACH AND FETA STUFFED CHICKEN BREAST

WITH

LEMON AND PARMESAN BABY POTATOES

Chicken:

Pre-heat oven to 385 degrees

Suntee' 1 tsp minced garlic, 1/4 tbsp butter, 2 c frozen spinach leaves, 2 tsp lemon juice and 1/2 c crumbled feta in pan until spinach is warm throughout.

Butterfly chicken breast and stuff half of the spinach mixture into the chicken breast. Bake for approx 40 min (your oven may vary by 5 min or so)

Potatoes:

Rough chop baby potatoes to equal 2 c worth, place in baking dish and add 1 tsp garlic powder, 1 tsp pepper, dash of salt, sprinkle red pepper flakes to your liking, chop 1/4 tbsp butter and place in 4 corners of dish. Add 2 tsp lemon juice, 1/2 c chopped red onion and 1/4 c shredded parmesan cheese-give it a stir and bake for 45 min at  385 degrees.

Enjoy! A

Healthy Enchilada Lasagna

Enchilada lasagna!

So clean and healthy and the whole family will love this one!

What you will need:

12 small white corn tortillas

1/2 or 3/4 lb diced chicken breast or ground turkey (or omit meat for a vegetarian dish or add black beans)

Yellow, orange, red or green pepper-pick at least 2 of those 4

1/2 c chopped onion-which ever kind you like

1 c chopped tomatoes

1/2 c corn-frozen or fresh off the cob

2 cups salsa- I used a pineapple mango flavored for extra flavor

1 c shredded mozzarella cheese

1/2 c lime juice

1/4 tbsp unsalted butter

1/4 c hot sauce

Fresh cilantro, pepper, Badia seasoning, red pepper flakes

8 oz Creamy citrus avocado dressing that I got from Whole Foods-which was the inspiration for this entire meal

DIRECTIONS:

1.Layer 5 tortillas on the bottom of the 9 by 13 baking dish then add 1/2 of the meat and veggie mixture that you cooked in a skillet already (add the hot sauce, lime juice, butter and seasonings as  it cooked down in the skillet)

2.Next, add the tomatoes and half of the salsa, half the cheese and then half of the avocado dressing.

3.Layer 4 more tortillas and add the rest of the meat and veggie mix, then repeat step 2.

4.Layer 3 more tortillas and sprinkle remaining cheese on top

Bake uncovered at 400 degrees for 20 to 25 min.

Enjoy!! A

Lemon Pepper Tuna Bake

Well, it's official...I am obsessed with making different Tuna Casseroles/Bakes!!! My mom used to make them when we were little but with Velveeta and always the same! I like to make them healthier and mix them up with different flavors.

I made this one with 2 lemon pepper tuna (from Starkist) pouches pictured below!



Directions:

Cook 2 cups dry pasta-I used Dreamfields Rotini (just under cook it according to the directions because you  are then going to bake it) I love Dreamfields pasta-it is a smart way to eat pasta because it is high in protein and fiber too!

Add the drained pasta to your casserole dish filled with tuna, 1 small can reduced sodium cream of celery, one c skim or almond milk, 1/2 c chopped green pepper, 1/2 c chopped celery, 1/3 c chopped onion, the juice if one half lemon, season with parsley, garlic powder, pepper, add 1/4 c parmesan cheese-Mix all together well. Top that sparingly with 3 tsp whole wheat breadcrumbs or panko bread crumbs, more parsley and pepper,  1/4 c shredded mozzarella cheese and last finish off with the zest of the half lemon you juiced!

***As a rule I always go easy on the cheese and also the breadcrumbs-this is how you can still eat what you want by just tweaking it to make it more figure friendly!! I also try to use almond milk or skim to cut some fat out there too!  Eat smarter!!

Bake at 350 degrees for 45 min



ENJOY!! A

HEALTHY ITALIAN TUNA BAKE

Directions & Ingredients:

6 oz Greek yogurt

8 oz lite sour cream

2 tsp tomato paste

1/4 c parmesan cheese

1/4 c white or spanish onion chopped

1/2 c chopped mushrooms

1/2 c chopped yellow, green or red peppers (or a combo)

2 cans white albacore tuna

2 cups dry mini penne or rotini whole grain pasta

1 c shredded mozzarella

1/4 to 1/2 c Italian breadcrumbs (whole wheat)-depending on your taste (go easy)

First, boil pasta just under what the directions tell you to because you are going to bake it for additional time.

At the same time in a pan on the stove on med heat mix the yogurt, sour cream and tomato paste with the following seasonings: garlic powder, basil, oregano, pepper, red pepperflakes and paprika. Mix well and let sit for 5 min until warmed all the way through.

Pour the cheesy sauce mixture into the baking dish-I used a 9x13. Strain the pasta and also pour into baking dish.

In the same pan add the veggies along with some olive oil and balsamic vinegar and let cook down for 5 to 7 min.

Lastly, combine all ingredients into the baking dish-finishing off with the shredded mozzarella, parmesan and breadcrumbs. (I also added fresh parsley and more black pepper at this point)

Bake at 350 for 30 to 35 min.

Enjoy!!!
A

Chicken Lettuce Wraps

Lettuce wraps! Love this idea and there are endless combinations you can prepare! Make it fun, think outside of the box...make them your own!

I used :

1 lb cubed chicken breast

1 c corn

1/4 c each onions, celery, carrots, silvered raw unsalted almonds

Seasoning for the mixture:

lime juice, cumin, Badia complete seasoning, cilantro,  parsley, ginger, crushed red pepper, pepper, garlic, 1/4 c lite sodium soy sauce (I would have made it spicier for sure with wasabi, Sriracha  and Red Hot if my son wasn't eating it too-he handled the above flavors great though!)

I sautéed the chicken first with all the seasonings/juice/sauce and slowly added in the veggies and then spot checked for taste and added more of whatever I thought it needed. Total cook time 20 min. Wrap in iceberg lettuce and serve-I need a little help on my wrapping skills but that will come! Enjoy!!! xoxoxo-A

Healthy Whole Grain Penne Pasta w/ ground lamb smothered in pesto garlic lemon sauce

[caption id="attachment_583" align="aligncenter" width="360"] penne with lamb and pesto[/caption]

What you will need:

8 oz Whole grain penne pasta

3/4 lb ground lamb-hard to find but so worth it!

1/2 c feta cheese

2 c spinach leaves

1/3 c pesto paste

1/4 lemon juice

1 cup pasta water

1/2 c skim ricotta cheese

2 tsp minced garlic

1/4 c chopped onion (white or spanish)

salt, pepper to taste

pine nuts to garnish

Optional: 1 c beef stock-mine was homemade from left over short ribs (celery, carrots, onion, basil, oregano and burgundy wine) I am pretty sure this contributed to the awesomeness but you should be fine with low sodium store-bought beef stock or without it at all. Lamb has a very powerful taste all on its own!!

Cooking Directions:

Cook lamb in skillet over med heat and drain fat

Cook pasta and set aside to cool-saving one cup of the pasta water for sauce

Add beef stock, garlic, onion, ricotta, feta, seasonings, pesto paste and  lemon juice to the lamb and mix together well

Let cook for 8 o 10 min on low to med heat then add in pasta water and pasta giving it all a good mix again

Lastly,  add spinach and pine nuts until all melted down and in together then serve

Warning!!! This smells divine from the minute you start to cook the lamb and you will want to taste it several times throughout the cooking process....its just so good!

(p.s. great for kids too! My 3 year old had 2 helpings!!)

(p.p.s remember portion control-you can eat this and not feel guilty about being what feels like  indulgent but remember to save some for lunch the next day!! )

Makes about 5 total servings and I served it with a tomato and feta salad dressed in olive oil and red wine vinegar!

Enjoy!

xoxo-A

 

Twice baked sweet potatoes w/Greek yogurt, ricotta, black beans and blue cheese

 

Twice Baked Sweet Potatoes-maybe my favorite thing to eat in the whole world!

Step 1: Microwave sweet potatoes until able to cut in half and scoop out 3/4 of the inside.

Step 2: Add scooped sweet potato to 1 heaping tbsp plain Greek yogurt, 1 heaping tbsp skim ricotta cheese, 1/4 c almond milk (optional), 1/4 c black beans and 1/4 c  crumbled blue cheese.

Step 3: Mix together with hand mixer until well blended and slightly fluffy

Step 4: Bake for 15 to 20 min at 375 degrees

Other combos to try for the stuffing:

Spinach, black beans, Greek yogurt and feta cheese

Ricotta cheese, tuna, red onion and Greek yogurt

Enjoy!

xoxo-A

Savory Citrus Crockpot Chicken

Ingredients:

1 lb chicken breast-bone in, skin on (3 pcs)

3/4 to 1 can black beans

1 med yellow pepper chopped

1/2 c chopped spanish onion

1 med orange-skin on cut into quarters

1 lime-skin on cut into quarters

Juice of one lime or 1/4 lime juice

1 cup chicken stock

1 c water

1 c jasmine rice

1/2 to 1 c mango or pineapple salsa

Season with 1 tsp cinnamon, 1 tsp cumin, 2 tsp honey, salt, pepper red pepper flakes and  "Badia Complete  Seasoning" -they sell this at Giant Eagle in the "Mexican" aisle (its fabulous) if you don't have this use garlic, oregano, basil and cilantro seasonings.

Cook on low for 6 hours or so adding the rice during the last 2 hours. It will turn into a soup almost but you can serve it strained in a tortilla or with the broth as a rice and chicken soup.  The citrus is the key here-the flavor comes out with the honey and cinnamon-delicious!!

When you feel the crock mixture is complete and you are ready to eat remove the chicken breast and remove the skin and bones chopping the chicken up and adding it back to the crock pot. Also remove the lime and orange wedges as you won't want to bite into them. Add hot sauce and cheese if you wish. I like this one so much because it is healthy and fit for me as is, my boyfriend can add as much hot sauce as he wants after it is out of the pot and the flavor and ingredients are perfect for my 3 yr old son. Makes for great leftovers too!

Try it and let me know what you think!
Enjoy!

xoxo-A

Sweet Potato Fries

Sweet Potato fries! So simple and a tasty and healthy alternative!!!  I like them better than regular fries!

1.Peel and cut your potatoes into strips

2.Drizzle olive oil over them and sprinkle very lightly with salt, pepper and parsley

3.With hands give them a rumble around  to coat with oil and seasonings

4.Bake in oven for 40 min at 350-turning halfway through

Enjoy!!

xoxo-A

Greek Goddess Pasta

Directions:

Cook 1 lb chicken breast(that you cubed and marinated in a light Greek dressing for about 40 min) then set aside

Cook 3 c whole grain penne pasta noodles and set aside (make sure you save 1 c of the pasta water to add to your sauce)

***SAUCE***

In pan sautee' the following on med for 15 min:

Kalamata olive paste-2 tbsp (I got mine at the local Greek store)

Olive oil-2 tbsp

Garlic-1 tbsp

Red onion-chopped or sliced-1/4 c

Kalamata olives-1/2 c

Feta cheese-1/4 c

Water from pasta-1 c

*1/4 c pine nuts (optional)

*1 tbsp chopped banana peppers (optional)

Season with red pepper flakes, oregano, salt and pepper

Add the pasta and chicken to the kalamata sauce then add 2 c spinach leaves and 1/4 c feta.  Mix everything together and let them blend together for 10 min or so until the spinach is wilted down and everything is well coated in the sauce.

Enjoy!!!

xoxoxo-A

Roasted Acorn Squash w/ parsnips, plums and pinenuts

Directions:

1 acorn squash-cut in half , wrap with foil and bake at 350 for 1 hour

In skillet place 1/4 cup pine nuts, 2 peeled and  chopped parsnips and 2 med chopped plums (skin on)

Over med heat saute pine nuts, plums and parsnips in some honey, olive oil and  a tiny bit of brown sugar for about 10 to 12 min

Transfer mixture to oven to roast for an additional 10 to 12 min

When squash is done scoop out the seeds and stuff with sautéed mixture.

I drizzled some extra honey over top too!

Enjoy!

A

Wasabi, soy and lime tuna pasta salad

 





So simple to make, so good for you and so yummy!

2 cups of your choice of noodle-I used tri colored radiatore-cook , run cold water over and set aside in bowl

2 pouches Starkist white albacore tuna in water-add to cooled pasta

1 avocado-chopped-smother in lime juice after you cut it so it can keep its green color-add to dressing then pour into pasta mix

1/4 c chopped red onion-add to pasta mix

Dressing:

2 tsp honey

4 tsp olive oil

1/2 c lime juice

2 tsp hot sauce

2 tsp wasabi mustard

2 tsp soy sauce

whisk together then add chopped avocado to dressing then add to pasta mix

salt and pepper to taste

finish off with lime zest

yields about ( 4) 1 cup servings

Enjoy!

xoxoxo-A

Roasted apples, baby potatoes and delicata squash

 



Chop onion-I used white about 1/2 cup

Peel, seed and chop 1 delicata squash

Peel and chop one huge apple or 2 medium

Add half bag of baby potatoes-about 12 oz

Wisk together a heaping tsp of no sugar added apple or pumpkin butter with 2 tsp olive oil and 2 tsp water

Add pinch of sea salt and about 1 tsp rosemary

Give them all a good stir in the olive oil/apple butter mixture and bake at 350 for 30 minutes

I paired mine up with lean pork chops-DELICIOUS AND NUTRITIOUS!!!

ENJOY!

XOXOXO-A