Blog Posts

Butternut Squash Mac and Cheese

Tue, 01 Mar 2022 15:10:16 +0000

FEBRUARY

Butternut Squash Mac and Cheese with Caramelized Onions, Bacon & Apple

Adapted from www.pinchofyum.com

Ingredients:

1/2 box whole grain elbow macaroni (about 2.5 cups dry)
1 cup canned butternut squash puree
1/4 cup + 2 tablespoons evaporated milk
1/4 cup chicken or vegetable broth
1 oz low fat cream cheese
1 teaspoon salt
1/2 cup shredded cheddar cheese
1 tablespoon butter
1/2 cup onions, sliced thinly
1 large crispy apple, chopped or grated
4 tablespoons crumbled bacon

Instructions:

Heat butter in a skillet over low heat. When melted, add onions and let caramelize for at least 30 minutes for the best flavor. Keep heat on low/low-medium.
Cook the pasta according to directions. Drain and return to pan over low heat. Add butternut squash, chicken broth, evaporated milk, and cream cheese. When combined, add in salt.
Add onions and apples to the pasta. Stir to combine and add a tablespoon more broth or milk if needed.
Just before serving, mix in cheese and stir until melted. Top each serving with 1 tablespoon bacon.

NOTES: Because there’s very little butter, it can “dry out” quickly, especially once off the heat. Add a tablespoon of water, milk, or broth if you need to get it back to its original creaminess.

Healthier Baked Beans

Thu, 23 Sep 2021 17:53:12 +0000

AUGUST

Healthier Baked Beans

Adapted from In Good Health WNY’s Healthcare Newspaper

Ingredients:

1 tablespoon Olive Oil
1/2 onion, diced (about 1 cup)
1 cup tomato sauce
2 tablespoons Dijion mustard
1 tablespoon paprika or smoked paprika
1 teaspoon garlic powder
1 tablespoon brown sugar
1 teaspoon Kosher salt
1/4 teaspoon coarse black pepper
1/4 teaspoon cayenne pepper (optional)
2 15 oz cans Great Northern beans, rinsed and drained

Instructions:

Preheat oven to 350 F. Lightly oil an 8-inch square baking pan.
Heat olive oil on medium heat in large skillet. Add onions and cook for about 5 minutes, stirring occasionally until translucent.
Turn off the heat and add tomato sauce, mustard, vinegar, paprika, garlic powder, brown sugar, salt and pepper. Stir well, and then gently mix in beans, adding more sauce if preferred.
Pour into prepared baking pan and cover with foil. Bake the beans for about 25 minutes and serve.

Note: If using dried beans, about 1½ cups will yield the approximate canned amount.

Helpful tips

Look for canned beans labeled “Low Salt” or “Low Sodium” and thoroughly drain and rinse before using. Nutrition-wise, canned beans and dried beans are about equal. Cooked beans, whether prepared from the dried state or retrieved from a can, can be covered and chilled for up to 5 days.

Healthy Sweet Potato, Black Bean and Egg Burritos

Fri, 26 Mar 2021 19:40:09 +0000

Healthy Sweet Potato, Black Bean & Egg Burritos

Adapted from www.ambitiouskitchen.com

Ingredients:

6 8-inch whole wheat tortillas (you can also use low carb)
3 medium sweet potatoes
1 (15 ounce) can black beans, rinsed and drained
1/2 teaspoon cumin
1/4 teaspoon chili powder
few dashes of red pepper flakes, if desired
6 large eggs (or 8 large egg whites)
1 avocado, diced
1/2 cup shredded mexican or colby jack cheese
1/3 cup red enchilada sauce

Instructions:

Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in microwave and microwave on high for 4-6 minutes or until cooked though. This may take up to 10 minutes depending on how thick your sweet potatoes are. Alternatively you can roast them in the oven at 375 degrees for 45 minutes or until fork tender. Once sweet potatoes are cooked, remove the skins and place potatoes in a medium bowl. Mash with a fork; set aside.
In a separate large bowl, add black beans, cumin, chili powder and red pepper flakes, if desired. Stir to combine then set aside.
In a separate medium bowl, beat eggs (or egg whites) together. Spray a skillet with nonstick cooking spray and place over medium-low heat. Add in eggs and cook. Fold every few minutes to get fluffy eggs. Once cooked, remove from heat.
To assemble burritos, make sure you have slightly warm tortillas; it makes them easier to roll. You can warm them up for 10-20 seconds in the microwave before assembling. Lay out warm tortillas and evenly distribute and spread mashed sweet potato on each as demonstrated in the video. Evenly distribute scrambled eggs, diced avocado, black beans, and shredded cheese on each tortilla. Next drizzle about tablespoon of enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends in, then roll up burritos.
To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes or simply microwave them for a minute or two. Serve with sour cream, greek yogurt, salsa, or hot sauce. Makes 6 burritos. Freezer instructions are in the notes!

NUTRITION: Calories: 398kcal; Carbs: 54.3g; Protein: 18.1g; Fiber: 10.5g; Fat: 13.8g

Air Fryer Chicken and Broccoli

Fri, 26 Mar 2021 19:38:53 +0000

Air Fryer Chicken and Broccoli

Adapted from www.eatbetterrecipes.com

Ingredients:

- 1 lb boneless skinless chicken, cut into bite size pieces
- 1-2 cups broccoli, cut into florets
- 1/2 medium onion, sliced thick
- 2 tablespoons Olive Oil
- 1/2 teaspoon garlic powder
- 1 tablespoon fresh minced ginger
- 1 tablespoon low sodium soy sauce
- 1 teaspoon sesame seed oil
- 2 teaspoon rice vinegar
- 2 teaspoons hot sauce
- Additional salt, to taste
- Additional black pepper, to taste
- Serve with lemon wedges

Instructions:

In a large bowl, combine chicken breast, broccoli and onion. Toss ingredients together.
Make the Marinade:

In a bowl, combine oil, garlic powder, ginger, soy sauce, sesame oil, rice vinegar and hot sauce. Add the chicken, broccoli and onions to the marinade. Stir thoroughly to combine the marinade with chicken, broccoli and onions.
Air Fry: Add ingredients to air fry basket. Air fry 380°F for 16-20 minutes, shaking and gently tossing halfway through cooking. Make sure to toss so that everything cooks evenly.
Check chicken to make sure it’s cooked through. If not, cook for additional 3-5 minutes.
Add additional salt and pepper, to taste. Squeeze fresh lemon juice on top and serve warm.

NUTRITION: Calorie: 191; Carbohydrates: 4g; Protein: 25g

Spinach Bacon Pumpkin Mac and Cheese

Mon, 02 Nov 2020 22:11:50 +0000

Adapted from www.ambitiouskitchen.com

Ingredients:

- 10 ounces dry whole wheat cavatappi or shells (or whatever you have on hand)
- 12 ounces of bacon
- 6 ounces fresh spinach

For the pumpkin sauce:

- 2 tablespoons butter
- 1/4 cup all purpose flour (or whole wheat flour)
- 2 cups milk (or unsweetened almond milk)
- 1/2 finely grated Parmesan cheese
- 3/4 teaspoon salt, plus more to taste
- 1/2 teaspoon garlic powder
- Freshly ground black pepper
- 1 cup pumpkin puree

For the topping:

- 1/2 cup shredded sharp cheddar cheese
- 1/2 cup panko breadcrumbs
- 1 tablespoon butter, melted

Instructions:

Preheat your oven to 350 degrees Spray a 2-quart baking dish or 9x9 inch or 11x7 inch baking pan with nonstick cooking spray, or grease with olive oil or butter.
Boil the noodles until al dente, according to the directions on the package. Once done cooking, drain and place in a large bowl.
Cook your bacon: Add bacon to a large skillet or pan and place over medium heat, cook bacon on both sides until crispy and golden brown. If the pan starts to smoke at any point, simply lower the heat. I always cook my bacon on medium low heat. Once bacon is done, blot with a paper towel to absorb excess grease, then chop into bite sized pieces and transfer to the large bowl with the noodles.
Drain the grease from the bacon pan, then place the same pan over low heat and cook your spinach: add spinach to pan and cook until spinach wilts, the spinach will absorb any of the small amount of grease remaining on the bottom of the pan. Remove from heat and transfer to the large bowl with the noodles and bacon.
In the same pan, add in 2 tablespoons of butter and place over medium heat. Once butter is melted, whisk in a little bit of the flour and then slowly add in milk, a little bit at a time, alternating with the flour and vigorously whisking away any lumps. Bring mixture to a boil, then reduce heat to a simmer and stir every so often, until the sauce thickens up.
Once the sauce has thickened up a bit, turn off the heat and stir in garlic powder, parmesan and cheddar cheese. salt and LOTS of freshly ground black pepper. Finally stir in the pumpkin puree.
Add the pumpkin cheese sauce to the bowl with the pasta, bacon and spinach. Season again with salt and pepper, to taste. Stir well to combine, then pour mixture into your prepared baking pan and spread out. Top with remaining ½ cup shredded sharp cheddar cheese if you like extra cheesiness!
In a small bowl, mix breadcrumbs with melted butter. Sprinkle breadcrumb mixture on top of casserole and bake for 25 minutes or until breadcrumbs are golden brown.

Chickpea apple broccoli salad

Wed, 16 Sep 2020 02:50:34 +0000

Chickpea Apple Broccoli Salad with Honey Dijon Dressing

Adapted from www.ambitiouskitchen.com

Ingredients for the salad:

1 head broccoli, very finely chopped
1 (15 ounce) can of chickpeas, rinsed and drained
2 cups diced honey crisp apples
1 cup shredded carrots (or 1 cup matchstick cut carrots)
1/3 cup diced green onion
1/3 cup dried cherries
1/3 cup chopped pecans
1/2 cup chopped flat leaf parsley

For the dressing:

3 tablespoons olive oil
1 1/2 tablespoons apple cider vinegar
1 tablespoon dijon mustard
1/2 tablespoon honey
1 clove of garlic, minced
Freshly ground salt and pepper, to taste

To garnish (optional) - Extra cherries and pecans

Instructions:

In a large bowl, add finely chopped broccoli, chickpeas, apples, carrots, green onion, dried cherries, pecans, and parsley. Set aside.
Make the dressing by whisking together the following ingredients in a small bowl: olive oil, apple cider vinegar, dijon mustard, honey, garlic, salt and pepper. Immediately drizzle over salad and toss to combine.
Taste and add more salt and pepper, if necessary. Garnish with extra cherries and pecans and serve immediately or place in the fridge for later. Salad will keep well up to 5 days. Serves 4.

Nutritional Information: Serving: 4 if main dish, about 6 if used as a side

Calories: 410; Fat: 19.2g; Carbohydrates: 54.7g; Fiber: 13.7g; Protein: 11g

Turkey Burgers

Wed, 16 Sep 2020 02:49:03 +0000

Naked Greek Feta Zucchini Turkey Burgers

Adapted from www.skinnytaste.com

Ingredients for burger:

5 oz grated zucchini, when squeezed 4 oz
1 lb 93% lean ground turkey
1/4 cup seasoned whole wheat breadcrumbs
1 clove garlic, crushed
2 tbsp grated red onion
1 tbsp fresh oregano
3/4 tsp kosher salt and fresh pepper
1/4 cup crumbled feta cheese, from Salad Savors
oil spray

For the salad:

1 cucumber, diced
3/4 cup quartered grape tomatoes
2 tbsp chopped red onion
1/3 cup kalamata olives, from Salad Savors
1/4 cup roasted peppers, from Salad Savors
2 tsp red wine vinegar
1 tsp fresh oregano
1 tsp olive oil
kosher salt
1 tbsp crumbled feta

Instructions:

Squeeze ALL the moisture from the zucchini with paper towels.
In a large bowl, combine ground turkey, zucchini, breadcrumbs, garlic, onion, oregano, salt and pepper. Mix well, add 1/4 cup of feta from the Salad Savors, mix and make 5 equal patties, not too thick so they cook in the center.
Refrigerate until ready to cook.
In a medium bowl combine the cucumber, tomato, red onion, SaladSavors, vinegar, salt and remaining Feta. Mix well.
To cook indoors: Heat a large nonstick skillet on high heat. When hot, lightly spray oil. Add burgers to the pan and reduce the heat to low. Cook on one side until browned, then flip. Flip over a few times to prevent burning and to make sure the burgers are cooked all the way through.
If grilling: Clean grill well before cooking and oil the grates generously to prevent sticking. Cook the burgers on medium heat about 5 minutes on each side, or until no longer pink in the center.
To serve, place the burger on a dish and top with 2/3 cup of salad.

Nutritional Information: Serving size: 1 burger and salad

Calories: 221; Fat: 11g; Carbohydrates: 10g; Fiber: 2g; Protein: 20g

Sweet Potato and Black Bean Tacos

Fri, 03 Jan 2020 02:13:22 +0000

Roasted sweet potatoes	Spicy black beans	Avocado-pepita dip
2 lbs sweet potatoes (3-4 medium), Peeled & sliced into 1 inch chunks	1 tbsp olive oil	2 avocado, pitted
2 tbsp olive oil	1 small yellow or white onion, finely chopped	1 cup lightly packed fresh cilantro
1/4 tsp cayenne pepper	Fine sea salt	1/2 cup pepitas
1/4 tsp fine sea salt	2 tsp ground cumin	1 small jalapeño, seeded & roughly chopped
	1/4 tsp chili powder	2 cloves garlic, roughly chopped
	2 cans black beans, rinsed & drained	2 tbsp lime juice or 1 tbsp sherry vinegar
Additional Suggestions:	1/3 cup water	2 tbsp water
8-10 small corn tortillas	1 tsp sherry vinegar or lime juice	1/2 tsp fine grain sea salt
Crumbled feta cheese	Freshly ground black pepper, to taste	Freshly ground black pepper, to taste

Instructions:

1. Roast the sweet potatoes: Preheat the oven to 425 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy clean-up. Toss the prepared sweet potatoes with the olive oil, cayenne pepper (if using) and salt. Arrange in a single layer and bake for 30 to 40 minutes, tossing halfway, until the sweet potatoes are tender and caramelizing at the edges.

2. Prepare the black beans: Warm the olive oil in a large saucepan over medium heat. Add the onions and a sprinkle of salt. Cook, stirring occasionally, until the onions have softened and are turning translucent, about 5 to 8 minutes. Add the cumin and chili powder and cook for about 30 seconds while stirring. Pour in the beans and water. Stir, cover and reduce heat to maintain a gentle simmer.

3. Cook for 5 minutes, then remove the lid and use a potato masher or a fork to mash up at least half of the beans. Remove from heat, stir in the vinegar, season with salt (I added over ¼ teaspoon) and pepper, and cover until you’re ready to serve.

4. Make the avocado dip: First, toast the pepitas in a skillet over medium heat, stirring often, until they are fragrant and starting to make little popping noises, about 5 minutes. Transfer to a bowl and set aside.

5. Scoop the avocado flesh into a food processor or blender. Add the cilantro, jalapeño, garlic, lime juice, water and salt. Blend until smooth, scraping down the sides of the processor/blender as necessary. Add almost all of the pepitas (reserve a few tablespoons for garnish) and process just until the pepitas are chopped into small pieces (some remaining texture is desirable). Taste, and add more salt if necessary. Transfer the dip to a small bowl for serving.

6. To warm the tortillas, heat a large skillet over medium heat and warm the tortillas in batches, flipping to warm each side. Alternatively, you can warm them directly over a low flame on a gas range. Stack the warmed tortillas on a plate and cover with a tea towel to keep warm.

7. To assemble the tacos, spread black beans down the middle of each tortilla, then top with some sweet potatoes and avocado-pepita dip. Garnish with feta, pepitas, and anything else that strikes your fancy. Repeat with remaining tortillas and serve.

Adapted from cookieandkate.com

Slow Cooker Sweet Potato Mexican Quinoa

Thu, 24 Oct 2019 23:32:57 +0000

Ingredients:

1 cup quinoa, uncooked
1 15 oz. can black beans
1 15 oz. can whole kernel corn
1 28 oz. can crushed tomatoes
1 4 oz. can green chiles
1 large sweet potato, peeled and diced
2 cups broth (any kind)
1/2 large red onion, finely diced
3 tablespoon chili powder
1 tablespoon garlic powder
1 tablespoon ground cumin
1 teaspoon paprika
1 tablespoon sriracha
2 teaspoons maple syrup

Instructions:

Place all the ingredients in a slow cooker and give it a good stir.
Cover and cook on high for 3 hours or on low for 6-8 (or until the quinoa is fully cooked and the sweet potatoes are at desired texture). Occasionally stir.

**adapted from fitfoodiefinds.com

Portabella Mushroom Burger with Avocado Chimichurri

Wed, 14 Aug 2019 15:07:55 +0000

Ingredients:

2 large portobello mushrooms
1 red bell pepper sliced into 1/4 inch rings
1/2 red onion peeled and sliced into 1/4 inch rings
large handful of fresh spinach
Extra virgin olive oil
1 teaspoon dried oregano
kosher salt and freshly ground black pepper
1 avocado peeled and pitted
3 cloves garlic peeled
1/4 cup olive oil
1/4 cup flat leaf parsley leaves
1/4 cup cilantro leaves
juice of 1 lemon
1 teaspoon red wine vinegar
pinch of red chili flakes
2 pieces flatbread pitas or 2 soft burger buns
Smoked mozzarella cheese optional

Directions:

1. Prepare an outdoor or indoor grill with cooking spray or a drizzle of olive oil and bring to medium high heat.

2. Stem the clean portobello caps and drizzle both sides with olive oil. Season with kosher salt, freshly ground black pepper and sprinkle with the oregano. Place on the grill and cook on each side for 10 minutes or until the mushrooms soften and grill marks appear. Add cheese to the mushroom caps if desired and cook until cheese melts.

3. Meanwhile, add a drizzle of olive oil to the red bell pepper and red onion and season with kosher salt and freshly ground black pepper. Heat a large non stick skillet on medium heat and cook the red bell pepper and red onion stirring occasionally for 10-15 minutes or until softened and lightly browned. Transfer to a bowl and then add the spinach to the frying pan and cook for 1-2 minutes or until the spinach wilts. Turn off the heat and set aside.

4. Spoon the avocado into a blender or food processor with the garlic, olive oil, parsley, cilantro, lemon juice red wine vinegar and chili flakes. Season with a pinch of kosher salt and freshly ground black pepper. Blend for 30 seconds to 1 minute.

5. Warm the buns or flatbread on the grill or grill pan. Slather the avocado mixture on the bottom bun or piece of flatbread then layer with the mushroom cap, half of the spinach, red bell pepper and onions. Top with the bun and serve.

Shrimp Scampi with Broccoli Orzo

Sun, 02 Jun 2019 18:36:37 +0000

Shrimp Scampi with Broccoli Orzo

Ingredients:

Pasta:

5 ounces uncooked orzo pasta, or gluten-free pasta

3 cups of roughly chopped fresh broccoli florets only, no stems

1 tablespoon extra virgin olive oil

3 cloves garlic, minced

kosher salt and fresh pepper to taste

Shrimp:

1 tablespoon unsalted butter

1 teaspoon extra-virgin olive oil

2 garlic cloves, minced

1 pound peeled and deveined jumbo shrimp, tails removed

1/4 teaspoon kosher salt

Freshly ground black pepper, to taste

Pinch red pepper flakes

Juice from 1 lemon

1 tablespoon fresh chopped parsley

grated parmesan cheese, for serving

Directions:

Bring a medium pot of salted water to a boil, add the pasta and broccoli and cook according to package directions for al dente. Reserve about 1/2 cup liquid before draining.

2. Drain orzo and broccoli in a colander and add the oil to the pot over medium heat.

3. Add the garlic and cook until golden, 30 seconds. Return the drained orzo and stir to combine all.

4. Add 1/4 cup of the reserved liquid, or more as needed and cook 1 minute, stirring.

5. Meanwhile, in a large skillet melt butter and oil over medium heat. When the butter is melted, add garlic and sauté 30 seconds.

6. Add shrimp and season with 1/8 teaspoon salt and pepper. Cook 2 minutes, flip, then add another 1/8 teaspoon salt and pepper. Cook an additional 2 to 3 minutes or until shrimp are opaque and cooked through.

7. Remove from heat and add red pepper (if using), lemon juice, and parsley. Toss to evenly coat.

8. To serve, divide the shrimp and sauce over 3/4 cup orzo.

Serving Size: 4 oz shrimp & 3/4 cup pasta

Calories: 282; Carb: 20.5g; Protein: 27g; Fat 10g

Stuffed Baked Pork Chops with Prosciutto and Mozzarella

Thu, 14 Feb 2019 02:17:38 +0000

Stuffed Baked Pork Chops with Prosciutto and Mozzarella

Ingredients:

4 (5 oz) center cut boneless pork chops

2 tsp seasoned breadcrumbs

2 slices (21 grams) part skim mozzarella, cut in half

2 slices of prosciutto, cut in half

12 leaves of baby spinach

1 clove of crushed garlic

Black pepper to taste

Olive oil spray

Directions:

1. Preheat oven to 425F.

2. Cut a deep pocket all the way through one side of the pork chops leaving the sides in tact.

3. Stuff each with chop with 1/2 slice prosciutto, 1/2 slice cheese and 3 leaves spinach. Season both sides of the chops with salt and pepper then place on a baking sheet. Top with crushed garlic and breadcrumbs and bake 20 minutes.

Yield: 4 Servings, Serving Size: 1 chop

Calories: 235; Total Fat: 8.5g; Carbohydrates: 2.5g; Protein: 36g

Chicken Enchilada Soup

Fri, 04 Jan 2019 02:59:38 +0000

Ingredients:

2 tsp olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
3 cups less sodium chicken broth
8 oz can tomato sauce
1-2 tsp chipotle chili in adobo sauce (or more to taste)
1/4 cup chopped cilantro (plus more for garnish)
15 oz can black beans, rinsed and drained
14.5 oz can petite diced tomatoes
2 cups frozen corn
1 tsp cumin
1/2 tsp dried oregano
2 skinless chicken breasts (16 oz total)

Slow Cooker:

Heat oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle adobo sauce and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.
Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.
Remove chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste. Serve in bowls and top with cheese, avocado, scallions and cilantro.

Instant Pot:

Press saute on the Instant Pot. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle adobo sauce and cilantro.
Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on high pressure for 20 minutes. Quick or natural release.
Remove chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste. Serve in bowls and top with cheese, avocado, scallions and cilantro.

Yield: 6 Servings, Serving Size: 1 1/2 cups

Calories: 333; Total Fat: 10g; Carbohydrates: 35g; Fiber: 9.5g; Sugar: 6g; Protein: 30g

Slow Cooker Lentils

Thu, 01 Nov 2018 13:58:22 +0000

Slow Cooker Creamy Lentil Soup

Ingredients:

Cooking spray
4 cups reduced-sodium vegetable broth
1 cup uncooked green lentils
1 cup chopped yellow onion
3/4 cup chopped carrots
2 teaspoons ground cumin
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
5 thyme sprigs
4 garlic cloves, minced
1 (15-oz.) can unsalted chickpeas, rinsed and drained
3/4 cup water
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 cups thinly sliced kale
1/2 teaspoon sherry or red wine vinegar

Instructions:

1. Coat a 5- to 6-quart slow cooker with cooking spray. Place broth and next 8 ingredients (through garlic) in slow cooker; stir well. Cover and cook on low 7 hours.

2. Process chickpeas, 3/4 cup water, oil, and lemon juice in a blender until smooth. Add chickpea mixture and kale to slow cooker; stir well. Cover and cook on low 30 minutes. Stir in vinegar.

Makes 1 Servings

Calories: 312; Fat: 7g; Carbs: 47g; Fiber: 12g; Protein: 15g

Apple Cinnamon Overnight Oats

Sat, 29 Sep 2018 01:40:42 +0000

Apple Cinnamon Overnight Oats

Ingredients:

1/2 cup old fashioned rolled oats
1/2 cup nonfat milk
1/4 cup plain, nonfat yogurt
1/2 cup apple, chopped
1/8 teaspoon ground cinnamon
1 teaspoon honey
1 teaspoon chia seeds

Instructions:

1. Add Oats to your container of choice and pour in milk and low-fat yogurt.

2. Add in a layer of chopped apples, and top off with cinnamon, drizzle of honey, and chia seeds.

3. Place in fridge and enjoy in the morning or a few hours later!

This recipe is also great for meal prepping! Make a few and enjoy throughout the week, will last in the fridge up to 5 days.

Makes 1 Servings

Calories: 280; Fat: 4g; Carbs: 53g; Fiber: 6g; Protein: 13g

Noodle-less Butternut Sausage Lasagna

Thu, 13 Sep 2018 15:45:39 +0000

Ingredients:

14 oz Italian chicken sausage, casing removed

1 tsp olive oil

1/2 large onion, chopped

3 cloves garlic, minced

1 (28 oz can) crushed tomatoes

2 tbsp chopped fresh basil

Black pepper, to taste

1 large butternut, peeled (3 lbs)

1 cup part-skim ricotta

1/4 cup Parmigiano Reggiano

2 tbsp chopped parsley

1 large egg

16 oz (4 cups) shredded part-skim mozzarella cheese

Instructions:

1. In a large deep nonstick skillet, brown the sausage breaking the meat up with a wooden spoon until cooked, about 5 minutes. Add onions and garlic and cook until soft, about 2 minutes. Add tomatoes, basil, and black pepper. Simmer on low, covered 15 to 20 minutes.

2. Meanwhile, slice butternut into 1/8″ thick rounds with a good quality spiralizer such as the Inspiralizer with Blade A. To do this, you have to slice the butternut lengthwise halfway through to the center, careful not to cut deeper than that. You can also use a mandolin (be careful) or a sharp knife.

3. Preheat oven to 375°F.

4. In a medium bowl combine ricotta cheese, parmesan cheese, parsley and egg, mix.

5. In a deep 9×12 casserole dish spread 3/4 cup of sauce on the bottom and layer 12 rounds of butternut slices to cover. Spread 3/4 cup of the ricotta cheese mixture, then top with 1 cup of the mozzarella cheese and 1 cup sauce. Second Layer: Lay 12 more rounds of butternut, 3/4 cup ricotta mixture, 1 cup mozzarella and 1 cup sauce. Third Layer: 12 slices butternut, 1 1/2 cups sauce and cover with foil.

6. Bake covered 30 minutes.

7. Remove foil, cook uncovered 30 minutes (this helps dry out excess moisture). Top with remaining cheese and bake until the cheese is melted and bubbling, 5 minutes.

8. Let stand about 5 – 10 minutes before serving.

Makes 8 Servings (serving size 1/8th) Calories: 402; Fat: 19g; Carbs: 30g;

Protein: 29g

Blueberry Zucchini Muffins

Wed, 08 Aug 2018 12:45:09 +0000

Ingredients:

1 1/2 cups white whole wheat flour or whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon salt
1 cup shredded zucchini (about 1 medium zucchini)
1/2 cup pure maple syrup (or honey)
1 teaspoon vanilla extract
1/4 teaspoon almond extract
2 tablespoons olive oil
1/3 cup unsweetened applesauce
1 egg
1/4 cup unsweetened almond milk (any milk will work)
3/4 cup fresh or frozen blueberries

Instructions:

Preheat oven to 350 degrees F. Line a 12 cup muffin pan with nonstick cooking spray or line with muffin liners.
In a large bowl combine the dry ingredients: flour, baking soda, cinnamon and salt; set aside.
In a separate medium bowl, combine the following wet ingredients:zucchini, maple syrup, vanilla and almond extract, olive oil, applesauce, egg and milk until well combined. Add to dry ingredients and stir until just combined. Gently fold in blueberries.
Even distribute batter among muffin tins, filling about 3/4 of the way full. Bake for 19-22 minutes or until toothpick inserted into the middle of the muffin comes out clean. Cool on wire rack for 10 minutes then remove muffins and transfer to wire rack to finish cooling. Makes 12 muffins.

Muffins can be frozen; individually wrap muffins in ziploc bags or store them in a large freezer bag. Reheat for 30-45 seconds in the microwave or simply thaw them at room temperature.

Makes 12 Servings

Calories: 121; Fat: 3.1g; Carbs: 21.9g; Protein: 2.7g

Cheeseburger Salad

Wed, 30 May 2018 17:39:02 +0000

Ingredients:

For the Salad: For the Dressing:

1 pound 93% lean ground beef 1/4 cup light mayonnaise

¼ teaspoon kosher salt 1 teaspoon mustard

Freshly ground black pepper, to taste 1 teaspoon ketchup

4 cups chopped romaine lettuce 4 teaspoon onion powder

4 dill pickle spears, chopped 1/4 teaspoon garlic powder

1/2 small red onion, sliced into rings 1/4 teaspoon paprika

4 ounce avocado, cubed (from 1 small haas)

1 cup cherry tomatoes, halved

1/4 cup reduced-fat shredded cheddar cheese

Instructions:

1. In a large bowl, combine beef, salt and pepper. With wet hand, gently form into 4 equal patties. Set aside.

2. In another large bowl, whisk together dressing ingredients. Set aside.

3. Cook hamburger patties on a grill to medium doneness, around 4-5 minutes per side. After flipping the patties, add the onion rings to the grill. Cook onion for the remaining 4-5 minutes, flipping halfway through. Allow patties to rest for 5-10 minutes then cut each patty into 16 bite-size pieces.

4. Add the lettuce, pickles, onion, avocado and tomato to the bowl. Divide the salad among 4 plates, top each with grilled onions, cheese, and 1 chopped patty. Drizzle with ¼ of the dressing.

Makes 4 Servings

Calories: 314; Fat: 19g; Carbs: 10g; Protein: 28g

Spinach and Feta Quiche with Quinoa Crust

Tue, 15 May 2018 16:17:24 +0000

CRUST:

2 cups cooked quinoa, chilled

1/8 teaspoon freshly ground black pepper

1 large egg, beaten

Cooking spray

FILLING:

1 teaspoon canola oil

1/2 onion, thinly sliced

1 (5-ounce) bag baby spinach

1/2 cup 1% low-fat milk

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon crushed red pepper

4 large eggs

2 large egg whites

1.5 ounces feta cheese, crumbled

Preparation:

1. For the crust, preheat oven to 375°.

2. Combine quinoa, pepper, and egg in a bowl, stirring well. Press mixture into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 375° for 20 minutes; cool.

3. For the filling, heat a nonstick skillet over medium heat. Add oil and onion; sauté 3 minutes. Add spinach; sauté 3 minutes. Remove from heat; cool.

4. Combine milk and next 5 ingredients in a bowl; stir with a whisk. Arrange spinach mixture in crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 375° for 35 minutes. Let stand 5 minutes; cut into 4 wedges.

Nutritional Information:

Calories 282

Fat 11.6 g

Satfat 3.8 g

Monofat 3.6 g

Polyfat 1.6 g

Protein 17 g

Carbohydrate 28 g

Fiber 5 g

Cholesterol 243 mg

Iron 4 mg

Sodium 552 mg

Calcium 172 mg

Happy Rice

Thu, 08 Mar 2018 23:55:12 +0000

EGEA’S RECIPE OF THE MONTH

MARCH

Happy Rice

From Wegmans.com

Ingredients:

1/2 cup chopped broccoli florets

1/4 cup peeled, 1/4-inch diced carrots

1 Tbsp vegetable oil

1/4 cup peeled, 1/4-inch diced red onion

1 large egg, lightly beaten

1 Tbsp peeled, minced fresh ginger

1/4 cup 1/4-inch diced zucchini

1/4 cup 1/4-inch diced yellow squash

1 1/4 cups of brown rice

1 tsp salt

1/2 tsp pepper

1 tsp sesame oil

2 Tbsp roasted unsalted pistachios, shelled

1 Tbsp slivered almonds

1 Tbsp raw pumpkin seeds, toasted

1 Tbsp raw shelled sunflower seeds, toasted

1/4 cup chopped green onions

Directions:

1. Add broccoli and carrots to stockpot of boiling, salted water; blanch 15 sec. Drain; set aside.

2. Drizzle vegetable oil around sides of stir-fry pan; tilt pan to coat evenly. Heat on MED until oil faintly smokes. Add red onion, egg, and ginger; cook, stirring quickly, about 1 min until egg is cooked through. Add zucchini and yellow squash; cook, stirring, 1 min.

3. Add rice. Increase heat to HIGH; cook, stirring, 2 min. Add broccoli, carrots, salt, and pepper; cook, stirring, 1 min.

4. Add sesame oil, pistachios, almonds, pumpkin seeds, sunflower seeds, and green onions; cook, stirring, 1 min. Transfer to serving platter.

Serving Size: 3/4 CUP

Calories: 2OO Fat: 9 g Protein: 5 g Carb: 25 g Fiber: 5 g

Slow Cooker Stuffed Peppers

Sun, 04 Feb 2018 16:29:05 +0000

Ingredients:

6 geen peppers

1 lb extra lean ground beef, I prefer 90% lean

3/4 cup long grain white rice, raw

1 onion, chopped

2 garlic cloves, minced

1 (14oz) can original stewed tomatoes, chopped

1 (10 1/2 oz) can tomato soup

1/2 - 3/4 cup chili sauce

1/2 -1 teaspoon salt

1/2 teaspoon fresh black pepper

Directions:

1. Wash peppers, cut tops off and remove core.

2. Drain and chop stewed tomatoes, reserving liquid.

3. In a large mixing bowl combine ground beef, rice, onion, garlic, 1/2 of the chopped stewed drained tomatoes, salt and pepper.

4. Stuff peppers with this mixture and sit in the crockpot standing up, trim bottoms of any peppers if necessary.

5. Combine tomato soup, chili sauce, the rest of the chopped tomatoes and reserved stewed tomato liquid. Check the consistency as you may not need all of the reserved tomato liquid.

6. Pour sauce over peppers.

7. Cook on low 6-8 hours or until tender. This can take less or more time as crockpots differ wildly

Serving Size: 1 Pepper

Calories: 293 Fat: 4.6 g Protein: 21.1 g Carb: 41.7 g Sugar: 7 g

Brussel Sprouts and Quinoa Winter Mix

Wed, 03 Jan 2018 03:38:49 +0000

EGEA’S RECIPE OF THE MONTH

JANUARY

Brussel Sprouts & Quinoa Winter Mix

Ingredients:

1 lb Brussels sprouts, halved

3 cups butternut squash, cubed

3 cups fresh spinach

2/3 cup dry quinoa

1/2 cup pomegranate seeds

1/2 chopped pecans

1/4 cup fresh orange juice

2 tablespoons Balsamic vinegar

1 tablespoon hemp seeds

1/2 teaspoon salt

1/2 teaspoon pepper

Directions:

Heat oven to 375F. Grease baking sheet with extra virgin olive oil or line with parchment paper, placing sprouts on one side and the squash on the other.
Bake for 25 minutes. Remove sprouts and place in a large bowl. Continue baking squash for 15 more minutes.
While vegetables are roasting, rinse quinoa in a small strainer. Heat a saucepan over medium heat. Cook quinoa fr 2 minutes until lightly toasted. Add 1/3 cups of watering turn heat to high. Once boiling, cover and cook for 15 minutes or until quinoa is fluffy.
In a small bowl whisk together orange juice, vinegar, hemp seeds, salt and pepper.
In the large bowl with the sprouts and squash, add the quinoa, spinach, pomegranate seeds and pecans, then mix the dressing from the small bowl

Serving Size: 6 (1 CUP)

Calories: 250 Fat: 9.7 g Protein: 9 g Carb: 37 g Sugar: 7 g

Skinny Shrimp Salsa

Wed, 06 Dec 2017 23:23:20 +0000

EGEA’S RECIPE OF THE MONTH

DECEMBER

Skinny Shrimp Salsa
skinnytaste.com

Ingredients:

16 oz cooked peeled shrimp, diced fine

4 vine ripe tomatoes, diced fine

6 tbsp red onion, finely diced

3 tbsp jalapenos, diced fine (more or less to taste)

2 tbsp minced cilantro

2 limes, juice of (or more to taste)

1/2 tsp kosher salt

Directions:

1. Combine diced onions, tomatoes, salt and lime juice in a non-reactive bowl and let it sit about 5 minutes.

2. Combine the remaining ingredients in a large bowl, taste for salt and adjust as needed.

3. Refrigerate and let the flavors combine at least an hour before serving.

Servings: 8 Serving Size: a little over 1/2 cup

Calories: 75 Fat: 1 g Protein: 12.5 g Carb: 4.5 g Fiber: 1 g Sugar: 0.2

Pork Chops with Sauteed Apples and Brussel Sprouts

Sat, 30 Sep 2017 22:08:24 +0000

Pork Chops with Sautéed Apples & Brussel Sprouts

Serves 4 (serving size: 1 pork chop, about 1/2 cup apple slices, and about 3 ounces of sprouts)

Ingredients:

12 ounces Brussels sprouts, halved

2 tablespoons canola oil, divided

5/8 teaspoon kosher salt, divided

1/2 teaspoon black pepper, divided

Cooking spray

4 (4-ounce) boneless center-cut loin pork chops

2 tablespoons unsalted butter, divided

12 ounces sliced Honeycrisp apple (1 large apple)

1/3 cup unsalted chicken stock

1/8 teaspoon ground nutmeg

3 tablespoons maple syrup

2 tablespoons Dijon mustard

1 tablespoon chopped fresh flat-leaf parsley

Directions:

1. Preheat broiler to high. Set the oven rack on the middle shelf.

2. Combine sprouts, 1 tablespoon oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl; toss to coat. Arrange sprouts in a single layer on a jelly-roll pan coated with cooking spray. Broil 12 minutes, stirring every 3 minutes.

3. Heat a large skillet over medium-high heat. Add remaining 1 tablespoon oil; swirl to coat. Sprinkle pork with 1/4 teaspoon salt and remaining 1/4 teaspoon pepper; add to pan. Cook 3 minutes. Turn; cook 2 minutes or until done. Transfer pork to a plate.

4. Add 1 tablespoon butter and apple to pan; sauté 2 minutes. Add stock and nutmeg; bring mixture to a boil. Stir in remaining 1/8 teaspoon salt, remaining 1 tablespoon butter, syrup, Dijon mustard, and parsley; cook 1 minute. Divide chops among 4 plates; top evenly with apple mixture. Serve with sprouts.

Calories: 376 Fat: 18.9 g Protein: 22 g Carb: 30 g Fiber: 4 g Sugar: 22

Chicken Parmesan Quinoa Bake

Thu, 07 Sep 2017 02:44:52 +0000

SEPTEMBER

Chicken Parmesan Quinoa Bake
fitfoodiefinds.com

Ingredients:

1 cup quinoa

1 green pepper, diced

1.5 cup mushrooms, diced

1/2 cup yellow onion, finely diced

3 cups marinara sauce

1 cup low-sodium chicken broth

1 tablespoon minced garlic

1 egg

2 tablespoons flour (I used white whole wheat, but white or gluten-free will work, too!)

1 cup shredded parmesan cheese

2 teaspoons garlic powder

4 large chicken breasts (or 6 medium chicken breasts)

salt and pepper, to taste

Directions:

1. Preheat oven to 375ºF and spray a casserole dish with coconut oil cooking spray.

2. Prep veggies by dicing a whole green pepper and 1.5 cups of mushrooms. Finely dice 1/2 a yellow onion (~1/2 cup).

3. Place 1 cup of uncooked quinoa on the bottom of your casserole dish and then layer on veggies.

4. Add 3 cups of marinara sauce, 1 cup of chicken broth, and a tablespoon of minced garlic to the casserole dish and mix everything together. Set aside.

5. In a medium-size bowl, mix together flour, shredded parmesan, and garlic powder. Then, crack an egg into a small bowl and whisk.

6. Prep chicken breast by dipping into the egg and then into the parmesan mixture making sure everything is generously coated. Place chicken breast on top of quinoa mixture

7. Finally, sprinkle on the leftover parmesan mixture and even more cheese if you desire. Season with salt and pepper, to taste.

8. Bake at 375º, uncovered for 20 minutes. Then, cover with tin foil and bake for an additional 40 minutes or until the quinoa is fully cooked.

Servings: 6 Calories: 353 Fat: 9 g Protein: 31 g Carb: 32 g Fiber: 3 g Sugar: 9