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

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

Apples with Greek yogurt dip

 

Greek yogurt dip with honey, cinnamon and peanut butter

1 and a half cups of plain Greek yogurt

2 tsp peanut butter

1 tsp cinnamon

2 tsp honey

Mix well and serve with red and green apples-like I did for a holiday party or with any fruit on any day as a healthy snack. I think this would also be good to spread on toast in the a.m or eat by the spoonful like I could do because I love it so much!

***Can substitute pumpkin instead of peanut butter, or use almond, apple butter or pumpkin butter instead.

 

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

Coconut & Dates Granola

 

COCONUT & DATES GRANOLA

Pre-heat oven to 380 degrees

mix together the following:

4 c Old Fashioned Oats

1 c raw natural silvered almonds

2 to 3 tbsp honey

1/4 c dark brown sugar

1/4 c cinnamon

Bake  on big cookie sheet, spreading as evenly as you can to ensure even toasting for 15 min

Add 1/4 flaxseed meal, 1 c shredded coconut on top and place back in oven for 10 additional min

***Let cool completely, add 1/2 chopped dates and then place in the fridge to store***

Serving suggestions: 1/4 c topping Greek yogurt, alone when you are hungry in the car or on the go or with milk.

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

Black Bean Spaghetti

BLACK BEAN SPAGHETTI!

Found this little gem at my local "health food store"-Today's Markey in Oakmont, PA

20 g's of protein per serving!!! Low carbs too!!! This spaghetti was sent from HEAVEN! Love it!

I made mine with about 5 oz of salsa marinated chicken, mangos, red onions, red and orange pepper.

This is so easy!

Marinade your chicken in salsa for at least 30 min or longer if you have time. Cube it, cook it in oven or skillet then set aside. Cook your pasta while you cook up your cut up mango and veggies..... sautee' for 10 min on low heat. Last, add in cooked chicken and cooked spaghetti to the mango and veggies and let them play around in there for another 5 min together adding whatever seasonings you want. Give them all a good stir and toss with some EVOO-Extra Virgin Olive Oil!

This is a very light but very filling dish!

I like to try new things all of the time-that is how I keep my healthy eating habits in check. I will not allow myself to get bored! If you put effort into your planning and cooking you will be completely satisfied eating healthy!

Oh ya-I had a small glass of white wine that I soaked some of the mangos in along with some apples and peaches-delicious!!! Also added some guacamole and a few chips!

Enjoy!!!
xoxoxo-A

Baked Black Bean Pita Pockets

I love black beans! These can be made vegetarian if you like.  I added hot sausage to ours.

Ingredients:

Whole wheat pita pockets

1 can black beans

1/4 c chopped onion

1 c yellow pepper-or color of your choice

1 avocado

1/4 c shredded cheese

lime juice

olive oil

6 oz chopped meat-if you wish (chicken, pork or sausage)

Preheat oven to 350 degrees and Combine all ingredients except for avocado and cheese in skillet. Heat in skillet for 12 min with lime juice and olive oil-tsp of each. Season with pepper, red pepper flakes, cilantro (and whatever spices you want)  Line the pockets thinly with smashed avocado and fill with the bean, veggie and meat mixture. Bake for 10 min then add hot sauce (if you wish) and cheese and bake for 5 more minutes.

Makes 3 servings or 6 half pockets

Total time 30 min-15 prep-15 bake

Enjoy!
xoxoxo-A

 

Tuna Casserole-cheat meal!!!

[caption id="attachment_425" align="alignleft" width="1024"] Delicious!!! Sort of a cheat meal-10 on the scale of 1 to yummy, 6.5 on the scale of 1 to healthy! Enjoy!!![/caption]

Yummmm!!!!

10 oz of white albacore canned tuna

Gia Russa brand Wide Egg enriched  noodles-about 3 cups to feed 3 people

1/2 c finely Chopped celery

1/4 c finely Chopped red onion

Cream of celery soup-small can

Small can of milk-fill the can of cream of celery up with milk

6 oz of Velveeta cheese-cut into 6 1 oz pcs and spread throughout the mixture

Garlic powder, salt and pepper to taste

3 tbsp parmesan cheese, 2 tbsp italian breadcrumbs and 1 tbs of chopped parsley-used as the topping halfway through the baking process.

****Cook noodles about 3 or 4  min  shy of directions on package and pour into casserole dish with all other ingredients-give them a big stir around before placing in oven.

Bake at 350 for 20 min, give the entire thing a big stir and top with parmesan, parsley and breadcrumb mix-bake for 15 more min. Let cool for 5 min and serve with a beautiful side salad!

Enjoy!!

xoxoxo-A