Recipe Redux Post # 79 Mediterranean Bruschetta Mix

The Recipe ReDux for February is Oscar themed dishes. The challenge is focused on create a dish associated with a famous movie or a viewing party appetizer worthy to celebrate the big night. Parties  tend to have more than their share of indulgent goodies so I thought I'd make a very light and refreshing dish to offset all the heavier foods that tend to be served.  This recipe combines very simple ingredients to create a delicious low calorie appetizer that works great with crackers, pita bread or bruschetta style with toasted bread.  It tastes great on toast spread with hummus or mashed avocado as well. I hope you will give it a try along with all the other Recipe ReDux Oscar recipes!

Ingredients:

1 cup diced Persian Cucumber

1 cup diced tomatoes

1 cup diced black olives

1 tablespoon rice vinegar

1 tablespoon lemon juice

salt and pepper to taste

dash of dried oregano (optional)

Directions:

Combine all of the above in a medium sized bowl.  Chill is not serving immediately. Serve with pita wedges, pita chips, toasted bread. 

Makes 3 cups  6 servings

Servings size 1/2 Calories 45 Protein 1 g Carb 4 g Fiber 1 g Sugars 2 g Fat 3 g Saturated fat 0 g Sodium 44 mg

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Recipe ReDux Post # 74 Gabby's Greek Omelet

The Recipe ReDux for September is "Kids That Cook." And, as the title implies, we were encouraged to bring our kids in the kitchen to help with this challenge.  Gabby is going on 4 plus years of enjoying cooking time with me and lately she has been asking to learn how to make an omelet.  We decided this would be a perfect opportunity for her to learn.  Our weekly local produce box delivery included some fresh oregano this week so we definitely wanted to include that.  As we peeked in the cupboard a jar or olives and some sun dried tomatoes inspired us to go with a Greek style omelet.  We started with some egg whites and used them to blanket some fresh chopped spinach, the oregano, sun dried tomatoes, olives and shredded mozzarella cheese. The combination worked perfectly, was so easy to prepare and was SO flavorful. We spilt it and savored every last bite together. I hope you and your family will give this one a try as well as some the other kid-friendly recipes from the Recipe ReDux group.

Ingredients:

2 eggs or 1/2 cup liquid egg whites/substitute
1/2 cup chopped fresh spinach
1/2 teaspoon oregano (fresh or dried)
1 tablespoon chopped sun dried tomatoes
5 chopped kalamata olives
1/4 cup low fat mozzarella cheese
cooking spray or olive oil

Directions:

Coat a small to medium sized pan with cooking spray or olive oil and warm on medium heat for 1 minute.  Pour in the eggs/liquid egg whites and heat for 1 minute.  Sprinkle the spinach, oregano, sun dried tomatoes, olives and cheese on one side of the eggs and heat for another 1 minute.  Fold the side without the toppings over to cover them and heat for another minute.  Flip the omelet over and heat for another 1-2 minutes until lightly browned.

Makes 1 serving

Serving Size 1 omelet: Calories 205 Protein 22 g Carb 9 g Fiber 1 g Sugars 2 g Fat 9 g Saturated fat 1 g Sodium 656 mg

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Recipe ReDux Post # 69 Greek Pasta Salad

The Recipe ReDux for April is centered around perfect picnic foods.  Being that April 23rd is Picnic Day, we were challenged to developed picnic worthy healthy recipes. I chose to do a pasta salad since it is a delicious take along food and works well as a side or a main meal.  I had been wanting to try some red lentil gluten free pasta I bought at Trader Joes recently so this was the perfect opportunity, and it was quite tasty!  Regular pasta works well in the recipe too and the combo of olives, sundried tomatoes and feta cheese in a light fresh dressing is a winner. I hope you will try it out along with the other great picnic foods created by the Recipe Redux group!

Ingredients

2 cups cooked and cooled pasta (preferably penne, spirals or bowties, I used Trader joes red lentil pasta, which is gluten free)

¼ cup chopped kalamata olives

¼ cup chopped sundried tomatoes

¼ cup low fat crumbled feta cheese

2 Tablespoons lemon juice

2 Tablespoons olive juice

1 Tablespoon seasoned rice vinegar or red wine vinegar

1 Tablespoons olive oil

spinach/chopped cucumbers (optional, for garnish)

 Directions:

Add the pasta, olives and sundried tomatoes to a medium sized bowl.  In a small bowl whisk together the lemon juice, olive juice, vinegar and olive oil.  Pour the dressing over the pasta mixture and toss well to coat. Fold in the feta cheese.  Chill if not serving immediately.  Can be served with spinach and chopped cucumbers for garnish.

Makes 3 cups, 6 servings

Serving size: 1/2 cup Calories 200 Protein 6 g Carb 17 g Fiber 2  g Sugars  3 g Fat 5 g Saturated fat 1 g Sodium 205  mg

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Lentil Sausage Pasta Sauce

Ingredients:

3 cups cooked lentils (I used canned, Westbrae)

1 teaspoon olive oil

0.75 pound Italian style chicken or turkey sausage (not a precooked variety)

1 cup finely chopped white onion

24 ounces of your favorite marinara sauce  

optional garnishes- fresh basil, olives, capers

Directions:

Cook the lentils according to package directions, or if using canned precooked, rinse well and put aside. Coat a large pan with the olive oil. Put on medium heat and add the sausage to brown for about 5-7 minutes, stirring frequently. Throw in the onions and cook for another 5-7 minutes, stirring occasionally. Toss in the lentils and sauce and stir well. Top with fresh basil, olives and/or capers if desired. Cover and simmer for 10-15 minutes.

Serving suggestions:

Enjoy this sauce on pasta, spaghetti squash or squash noodles!!

Makes 6 cups, 12 servings

Serving size: 1/2 cup Calories 140 Protein 10 g Carb  15 g Fiber 6  g Sugars 5  g Fat  5 g Saturated fat  1.5 g Sodium 400 mg

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Antipasto Roll Ups

These are a perfect appetizer for holiday get togethers!

Ingredients:

1 Red Bell Pepper

1 Large eggplant

8 pieces Thin sliced salami (Preferably nitrate free brands such as Applegate farms or Columbus - these are also both Gluten-free as well)

8 black or green olives

1 Reduced fat string cheese stick

2-3 tablespoons chopped fresh basil

Mustard (optional)

Cooking spray

Toothpicks

Directions:

Preheat oven to 425. Wash the vegetables and cut the tops and bottoms off of the bell peppers, then cut in half and take out seeds. Slice the eggplant into 1/8 inch thick rounds, to yield 8. Add the eggplant and bell peppers to a large baking sheet sprayed with cooking spray and roast on the top rack for 15 minutes. Flip the veggies over and roast for another 15 minutes or until lightly browned. Remove from oven and let cool. Meanwhile chop up the basil and cut each olive in half. Cut the string cheese in half down the middle and then cut each half lengthwise into 4 strips for a total of 8. Cut the cooled peppers into eight squares. Here’s a pic pre-assembly… 

Assemble each roll as follows: lay down one piece of eggplant, one salami piece, red pepper, a bit of basil, a strip of cheese and two halves of an olive.  Add a dollop of mustard if desired and then roll up and place a tooth pick through the center.  Repeat 7 more times for a total of 8 roll ups.

Makes 8 rolls, eight servings

Serving size: 1 roll  Calories 70 Protein 3 g Carb 5 g Fiber 3 g Sugars 2 g Fat 4 g Saturated fat 1.5  g Sodium  180 mg

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Recipe ReDux Post # 29: Trenette With Tomato Tarragon Cream Makeover!!

December’s Recipe ReDux is “Grab and Book and Cook!!” To celebrate The 42nd month of Recipe ReDux, we were challenged to pick a recipe on page 42 of a cookbook and make it healthier, plus give it our special touch. One of the first books I picked up was Vegetarian Pasta Cookbook by Sarah Maxwell- something that my husband had in his collection before we met. The recipe on page 42 was perfect- Trennette with Tomato Tarragon Cream. I love cream sauces but they are so high in fat so I was determined to work on this dish to make it lower in fat and calories, but to keep it yummy. The original recipe called for a large amount of cream (1 ¼ cup) and a lot of pasta to go with. I cut the cream down to only ¼ cup and added lightly sautéed red bell pepper and vegetable broth to enhance the flavor, and blended the sauce for a smooth velvety texture. I also sub-d garlic powder for fresh garlic and used zucchini in place of the pasta which really cut the carbs and calories- but I assure you this recipe was still big on taste. (If you are not a zucchini aficionado feel free to use spaghetti squash or even pasta if you wish). The recipe came out delicious and look at the difference in calories, fat and carbs!! The original recipe is great for a splurge and this remake could be eaten more often. Hope you will try it out and take a look at all the other page 42 themed recipes made healthy by the Recipe ReDux team!!

Original Recipe: Trenette with Tomato Tarragon Cream from “Vegetarian Pasta Cookbook: A Superb Selection of Delicious and Nutritious Pasta Dishes” by Sarah Maxwell, Chartwell Books 1996.

Ingredients:

1 lb trenette (long wavy strips)

dash of olive oil, plus 1 tbsp

2 cloves of garlic

4 tbsp chopped, fresh tarragon

½ lb cherry tomatoes, halved

1 ¼ cups light cream

salt and freshly ground black pepper

freshly grated Parmesan cheese to serve

Directions

Bring a large saucepan of water to boil and add the trenette with a dash of olive oil.  Cook for about 10 minutes, stirring occasionally, until tender. Drain, and return to the saucepan. Set aside, covered to keep warm. Heat the remaining olive oil in a large frying pan and add the garlic, tarragon, and tomatoes. Saute for about 3 minutes, stirring occasionally then stir in the cream. Season with salt and freshly ground black pepper and cook for 2-3 minutes, until heated through. Stir into the pasta, then serve with freshly grated Parmesan cheese.

Serves 4

Serving size:  ¼ of recipe Calories 620  Protein 15  g Carb 93  g Fiber 5  g Sugars 7  g Fat 20  g Saturated fat 10  g Sodium 60   mg

My Version: !!

Ingredients:

1 cup chopped red bell pepper

2 cups halved grape tomatoes

3 tablespoons chopped fresh tarragon

¼ cup half and half

½ cup low sodium vegetable broth, divided

1 tablespoon + 1 teaspoon olive oil

2-3 large zucchini or 4-6 small

salt and garlic powder to taste

parmesan cheese for garnish

Directions:

Coat a large pan with the olive oil, add the peppers and sauté on medium heat for 3-5 minutes until starting to soften and brown. Then add the tomatoes, chopped tarragon and ¼ cup of the broth to the pan and heat for another 5-7 minutes. Then turn off heat and set aside to cool a bit. While the tomatoes/peppers are cooling, make the zucchini strips by peeling the zucchini lengthwise. (2-3 large or 4-6 small should yield about 8 cups.) Then, carefully transfer the cooled tomato/pepper mixture from the pot into a blender. If you have a smaller blender only add one half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Add the second ¼ cup of broth and the ¼ cup half and half and blend on low speed for about a minute, until a smooth consistency is reached. Put the blended mixture back in the pan and simmer for 3-5 minutes on low heat. Heat the zucchini strips in a separate pan coated with 1 teaspoon olive oil for 3-5 minutes as well, until desired tenderness is reached. Add the cooked zucchini to a strainer and drain excess moisture and pat dry. Divide the zucchini noodle into 4 portions and add about ½ cup sauce to each. Add salt/garlic powder taste and garnish with parmesan cheese if desired.

Make 4 servings:

Serving size: ¼ of recipe (about 2 cups zucchini noodles with ½ cup sauce) Calories 100 Protein 2 g Carb 7 g Fiber 2 g Sugars 3 g Fat 7 g Saturated fat 2.5 g Sodium 30 mg

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Non- Instant Oats....In An Instant!

Tired of those instant oatmeal packets?? If you prefer the hearty texture and filling nature of old fashioned rolled oats to instant but lack the time to prepare them I have an answer for you- SOAKING!  Soaking rolled oats 12-24 hours (or at least overnight) hydrates and fluffs them up quite nicely, so part of the “cooking” is done for you.

Here’s what you do:

1.)    Soaking process

Add 1 cup oats to a bowl/container, cover with 2 cups warm filtered water.  (If you want to soak more than 1 cup, then just add 2 cups of water to every additional cup of dry oats you want to soak. 

Cover with a towel or lid and soak 12-24 hours on the counter top.

2.)    Preparation.  Rinse and drain the oats in a strainer/colander and then you can cook them in a pot or microwave. 1 cup dry rolled oats yield about 1.5 cups after soaking. Add the desired amount of liquid (like milk or water, which is generally not much since the oats are already hydrated) and cook on the stove top on medium heat for 2-3 minutes.  Even faster, put the oats in a microwave dish and heat in high for about 1 minute per ½ cup of soaked oats.  You can add a splash of liquid before heating if you like them moist/more soupy.  If you microwave them without liquid they have a more separated/flaky texture like brown rice. 

3.)    Add your favorite toppings if desired and serve!!  That’s it. Soaking reminds me of the crockpot theory, leaving them to soak is doing a lot of the work for you.

Another thing to note: There is some research that suggests that fermenting oats improves there digestibility and makes them more nutritious. If you are interested in this and/or find oats difficult to digest you can take things a step further, and ferment the oats, which involves adding an acid, like lemon juice, whey, kefir or vinegar and a little bit of flour before soaking.  There is more information on this process HERE and I may possibly write a post on it in the future as well. 

Nutrition Info:

One cup dry oats Calories 300  Protein  g Carb  g Fiber 8  g Sugars 0 g Fat  g Saturated fat g Sodium  0 mg

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Zucchini Spaghetti Primavera- Recipe ReDux Post # 8

I cannot believe that Christmas is almost here and I am knee deep in the holiday season already!  Luckily most of my shopping is done and I have picked out a lot of fun gifts too.  Speaking of gifts....this month's Recipe ReDux challenge is focused on that very subject- picking a favorite cooking "Gadget Gift"  and sharing a recipe that uses it.  Well my choice would have to be the julienne peeler, specifically the one made by Kuhn Rikon. I have previously featured this lovely tool in August in both my Summer Squash Noodle Tutorial and Zucchini Caprese Salad posts and today I will highlight it a bit more.  It is easy to use and clean and I find it works great to make thin shreds of veggies for salads or to use them cooked as faux noodles. It costs about $15.00 and I bought mine on Amazon.com.  Some features the manufacturer points out about it are that it "cuts food in one motion, has a stainless steel blade, has an easy to grip two-toned handle and it is dishwasher safe." A recent recipe that I have created using it is Zucchini Spaghetti Primavera- it's chocked full of veggies, low in calories and its red and green hues are perfect for the season.  Enjoy and happy holidays!!  Also check below to see some additional great Gadget Gifts and recipes that use them from the talented bloggers and members of the Recipe ReDux group.

Ingredients:

4 cups raw zucchini “noodles” SEE how to make these HERE

3 cups sliced mushrooms

½ cup chopped white onion

2 cups chopped sweet bell pepper (red, yellow recommended)

2 teaspoons olive oil

¼-½  teaspoon garlic powder

1 cup of your favorite basic marinara sauce (if you like it “saucier” you can add a bit more!)

chopped basil (optional for serving)

parmesan cheese (optional for serving)

Directions:

Coat a large pan with the olive oil, add the mushrooms, peppers and onion and sauté on medium heat for 8-10 minutes until lightly browned and softened.  Add the zucchini noodles, marinara sauce, garlic and mix well and then continue to heat for about 5-7 minutes covered, stirring occasionally, until softened and cooked through.  Top with basil and parmesan cheese if desired.

Makes a little over 4 cups, 4 servings

Serving size: A little over 1 cup (not including cheese)Calories  90 Protein 4 g Carb 13 g Fiber 4 g Sugars 7 g Fat 3 g Saturated fat 0 g Sodium  300 mg 

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Vegetarian Antipasto Salad

A vegetarian version of a classic Italian starter dish.

Ingredients:

1 cup marinated mushrooms, sliced in half (I used Trader Joes Brand)
1 cup marinated artichokes, chopped (I used Trader Joes Brand)
1 cup grilled red peppers (I did mine on the barbeque or you can buy some in the jar, like Trader Joes brand)
½ cup sliced black olives
1 cup cubed light mozzarella cheese (I cut up 4 light string cheese sticks)
½ cup chopped fresh basil 4 cups chopped lettuce (I used a romaine, butter, spinach mix)
light vinaigrette dressing of your choice ( I used Trader Joes fat free)

Directions:

Toss all of the above in a large bowl, add dressing to taste and serve. Chill in the fridge with the dressing on the side if not serving immediately.

NOTE: to cut calories, try to find the veggies marinated in vinegar (Trader Joes has them all) or if you get the ones packed in oil, simply rinse them before using .

Makes 8 servings    

Serving size 1/8th of recipe (about a cup) NOT including dressing Calories 80 Protein 5 g Carb 9 g Fiber 3 g Sugars 2 g Fat 3.5 g Saturated fat 1 g Sodium 480

 

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Easy Chicken Cacciatore

A healthy twist on a traditional Italian favorite, plus it is very easy to make too!

Ingredients:

4 medium sized chicken breasts (about 1 pound)
2 teaspoons olive oil, divided
2 red bell peppers, sliced (2 cups)
½ large white onion, sliced (1 cup)
2 cups sliced mushrooms
One 15 ounce can crushed tomatoes
½ teaspoon garlic powder
½ teaspoon dried basil
2 tablespoons capers (optional)
parmesan cheese (optional for garnish)
salt and pepper (optional)

Directions:

Coat a large non-stick pan/skillet with 1 teaspoon olive oil, add the chicken breasts and brown on medium high heat, about 2-3 minutes each side. Remove from pan and set aside. Add the second teaspoon olive oil, the peppers and onions to the pan and sauté for 3-4 minutes, stirring often until lightly browned and starting to soften. Throw in the mushrooms and half the can of tomatoes and continue to heat, stirring occasionally for another 3-4 minutes. Then add the browned chicken breasts, the basil, the capers, garlic powder and the second half of the canned tomatoes, reduce to low-medium heat and simmer, stirring occasionally for about 15 minutes until the chicken is tender and no longer pink inside. Add salt and pepper to taste and garnish with parmesan cheese if desired.

Makes 4 servings:

Serving size: ¼ recipe Calories 230 Protein 29 g Carb 15 g Fiber 4 g Sugars 8 g Fat 5 g Saturated fat 1 g Sodium 230 mg with capers the Carb is 16g and Sodium is 350 mg

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Three Mushroom Pizza-ettes

These make a great appetizer for a entertaining or throw a couple on your plate for a main meal.

Ingredients:

10 mini pita circles, preferably whole wheat (I got mine at Trader Joes)
2 garlic cloves, finely chopped (about 2 teaspoons)
¼ cup diced red onion
1 teaspoon olive oil
1 tablespoon chicken or vegetable broth (if n/a just use water)
One cup chopped shitake mushrooms
One cup chopped Portobello mushrooms
One cup chopped white button mushrooms
3 tablespoons plus 1 teaspoon fresh chopped basil
5 tablespoons crumbled goat cheese (or feta)
3 tablespoons plus 1 teaspoon finely shredded parmesan cheese
salt and pepper (optional)
cooking spray

Directions:

Preheat oven to 375 degrees. Add the teaspoon olive oil, garlic and onions to a large pan or skillet and sauté on medium-high heat for a few minutes until lightly browned. Throw in the mushrooms plus the tablespoon broth (or water) and cook for 3- 5 minutes, stirring often, until mushrooms are soft . Add the 10 mini pitas to a large baking sheet coated with cooking spray. To each pita add: 1 heaping tablespoon of the mushroom mixture, then 1 teaspoon chopped basil, and finish with ½ tablespoon goat cheese. Bake for 10 minutes, then sprinkle each with 1 teaspoon parmesan and continue to bake for a few more minutes until the cheese is melted. Add salt and pepper to taste if desired.

Makes 10 pitas, 10 servings

Serving size: 1 pizza-ette Calories 107 Protein 5 g Carb 15 g Fiber 2 g Sugars < 1 g Fat 3 g saturated fat 1 g Sodium 250 mg

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Mediterranean Inspired Sauce

A hearty and versatile sauce that is great over pasta, cous cous, brown rice or even works well as a stew base to add beans or meat to.

Ingredients:

1 large eggplant, cut into ½ inch cubes
1 cup chopped red bell pepper
1 cup chopped white onion
2-3 cloves garlic, finely chopped, (or 2 teaspoons crushed/jarred)
one 8 ounce package sliced white or crimini mushrooms
1 teaspoon olive oil
one 15 ounce can diced tomatoes
one 15 ounce can tomato sauce
¼ cup chopped green olives
¼ c capers
1-2 teaspoons oregano
2 tablespoons red wine (optional)
chopped basil and parmesan cheese (optional for garnish)

Directions:

Add one teaspoon olive oil to a large pan or skillet, add eggplant, garlic, onion and peppers and sauté on medium heat for about 3-5 minutes, until soft and starting to brown. Throw in the tomatoes, tomato sauce, mushrooms olives, capers, oregano and wine and simmer for 12-17 minutes until all the veggies are very soft and tender. Garnish with parmesan cheese and fresh chopped basil.

Variation: if you are watching sodium, use low sodium, tomatoes and tomato sauce

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 81 Protein 2.5 g Carb 9 g Fiber 2 g Sugars 4 g Fat 2 g Saturated fat 0 g Sodium 603 mg

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Rainbow Ratatouille

This ratatouille features a rainbow of colors from summer veggies and all the vitamins, minerals and fiber that comes along with them. Try it over brown rice, whole wheat pasta… it can even liven up an omelet or add flair to a baked potato!

Ingredients:

1/2 teaspoon olive oil
2 finely chopped fresh garlic cloves (2 teaspoons)
1 medium white or yellow onion, chopped (1 cup)
1 large eggplant, cut into small ¼ inch cubes (4 cups)
1 red bell pepper, chopped (1 cup)
1 cup chicken or vegetable broth
2 cups canned diced tomatoes
1 cup chopped zucchini,
1 cup chopped yellow squash
1 teaspoon dried oregano
½ teaspoon herbs de provence
fresh chopped basil, for garnish/topping

Directions:

Add ½ teaspoon of olive oil to a large pot with the onions and garlic and sauté them on medium-high heat until lightly browned/tender, about 3-5 minutes. Put in the cubed eggplant, the chopped pepper and the broth and continue to heat, stirring frequently for about 10 minutes. Then throw in the canned tomatoes, the squash, zucchini and the herbs and heat for another 7-10 minutes until all the vegetables are very tender. Garnish with fresh chopped basil.

Makes 6 cups, 6 servings

Serving size: 1 cup Calories 70 Protein 2 g Carb 14 g Fiber 3 g Sugars 7 g Fat 1 g saturated fat 0 g Sodium 530 mg

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Ridiculously Easy Pumpkin Pasta Sauce

Adding a little pumpkin to marinara creates a nice mellow taste plus boosts it’s antioxidant potential!

Ingredients:

1 1/3 cup of your favorite marinara sauce (I like Trader Joes Traditional)
2/3 cup canned pumpkin

Directions:

Mix the pumpkin and sauce together, heat and serve.

Makes 2 cups, 4 servings

Serving size: ½ cup Calories 70 Protein 2g Carb 10 g Fiber 3g Sugars 6 g Fat 2 g saturated fat <1 g Sodium 370 mg

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Sautéed Spaghetti Squash with Spinach and Mushrooms

Move over pasta, there is a new “noodle” in town. Spaghetti squash has a lot less calories and carbs plus more antioxidants than plain ol’ pasta. I cook my spaghetti squash whole in a 400 degree oven for about an hour, until soft when pierced with a knife, let it cool, cut in half and then discard only the very middle parts the parts with seeds. This leaves at least 6-7 cups of golden stringy goodness to scoop out and use as an open canvas to soak in whatever flavors I decide to add. Combining it with spinach and mushrooms in this recipe makes for a delicious nutritional powerhouse!

Ingredients:

2 cups cooked spaghetti squash
2 cloves garlic, finely chopped
1 teaspoon olive oil
2 heaping cups fresh baby spinach
One 8 ounce package of sliced mushrooms
Salt and pepper (optional)
Parmesan Cheese (optional)(*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)

Directions:

Add the garlic and a ½ teaspoon olive oil to a large pan and sauté on medium heat for a few minutes until lightly browned. Then add the second ½ teaspoon of olive oil, the mushrooms, spinach and one tablespoon water and continue to sauté for a few more minutes, stirring frequently. Finally, stir in the cooked spaghetti squash and heat through for about 3-5 minutes. Serve with a dash of salt and pepper and a light sprinkle or parmesan cheese as a garnish.

Makes about 2 heaping cups, 2 servings

Serving size: ½ recipe Calories 100 Protein 5 g Carb 17 g Fiber 4 g Sugars 6 g Fat 3 g saturated fat 0 g Sodium 60 mg

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Spinach and Walnut Gnocchi

This pasta dish is a nice departure from the traditional kind smothered with red sauce. A few simple and healthy ingredients combine to create a nice and subtle blend of earthy, fresh flavor. I found a whole wheat variety of gnocchi at Trader Joes that I was excited to try in this recipe.

Ingredients:

2 cups cooked gnocchi, preferably whole wheat (I used Trader Joes whole wheat brand)
1 teaspoon olive oil
½ cup finely chopped shallots
2 -3 cloves garlic cloves, finely chopped
6 cups of fresh spinach
½ cup chicken or vegetable broth
¼ cup white wine
3 tablespoons chopped walnuts
3 tablespoons parmesan cheese
chopped fresh basil (optional for garnish)

Directions:

Cook gnocchi according to package directions, drain and set aside. Add the teaspoon of olive oil to a large pan, throw in the shallots and garlic and brown on medium heat for about 3 minutes. Add the spinach, broth and wine and heat until spinach is slightly wilted, Stir in the cooked gnocchi and heat for another few minutes until warmed though. Top with nuts and cheese (1/2 tablespoon of each) and serve. Fresh chopped basil makes a nice garnish.

Makes 3 cups, 6 servings:

Serving size: ½ cup Calories 160 Protein 3 g Carb 21g Fiber 3 g Sugars 0 g Fat <1 g saturated fat 0 g Sodium 300 mg

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Ridiculously Easy Sausage Pasta Toss

A great way to use up sausage if you don’t feel like firing up the grill.

Ingredients:

8 ounces chicken or turkey sausage (fully cooked kind, such as Aidell’s or Hillshire Farm)
1 eight ounce package of sliced mushrooms
1 cup of chopped canned artichokes (in water, NOT canned/jarred in oil, I use Trader Joes brand)
2 cups fresh baby spinach
¼ cup chopped olives (kalamata or black)
4 ounces whole wheat, 2 cups cooked pasta (penne or fusili works well)
1 tablespoon olive oil
¼ cup chopped fresh basil
¼ to ½ teaspoon crushed garlic (optional)
parmesan cheese (optional for topping)

Directions:

Cook pasta according to package directions. Meanwhile slice the sausage into 1/4 inch thick rounds, and brown them in a large pan with the olive oil on medim-high heat for a few minutes. Add the mushrooms and artichokes and heat for another few minutes, then remove from heat until pasta is cooked. Once the pasta is done add it to the pan, plus the spinach, olives, basil and garlic and warm through on medium heat for 2-4 minutes. Sprinkle with parmesan cheese if desired.

Makes about 4 servings

Serving size: ¼ of recipe Calories 230 Protein 12 g Carb 25 g Fiber 3 g Sugars 2 g Fat 9 g saturated fat 2 g Sodium 610 mg

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Portobello Pizzas

A portobello mushroom makes an amazing crust substitute for a pizza and it’s much lower in carbs and calories too!

Ingredients:

2 large portabello mushrooms (about 4-5 inches in diameter), stems removed
½ cup turkey or chicken sausage (precooked variety, about 1 large link) that is sliced into rounds, then sliced in half (*use a gluten-free brand such as Trader Joes or Applegate Farms if you are on a gluten-free diet)
2 tablespoons diced white onion
1/3 cp chopped red bell pepper
1 garlic clove diced (about 1 teaspoon)
1 teaspoon olive oil
2 tablespoons chopped black olives
1-2 tablespoons chopped fresh basil
2 cups torn fresh spinach
1 tablespoon water
2 tablespoons tomato sauce (optional)
4 tablespoons cheese (mozzarella, feta, goat, parmesan all work well)(*use a gluten-free brand such as Trader Joes if you are on a gluten-free diet)
salt and pepper (optional)

Directions:

Preheat oven to 350 degrees. Rinse the mushrooms well, cut out the stems (without creating a hole in the bottom) pat dry and place on a baking sheet coated with cooking spray, stem side up. And bake for about 15 minutes. Meanwhile, add the teaspoon oil, sausage, onions, peppers, and garlic to a medium pan and sauté on medium heat for about 10 minutes until lightly browned/tender. Throw in the olives, spinach and sprinkle with the tablespoon water and heat for another 3-5 minutes, stirring occasionally, then set aside. Remove the mushrooms from the oven and drain/blot any excess moisture. Spread each with a tablespoon sauce (if desired) and top with the sausage/veggie mixture and fresh basil, dividing it between the two. Place the filled mushrooms back in the oven and bake for 10 -12 minutes. Sprinkle each with two tablespoons cheese and bake for another 2-3 minutes, until cheese is slightly melted. Add a dash of salt and pepper if you like and serve!

Make 2 servings

Serving size 1 mushroom Calories 210 Protein 18 g Carb 14 g Fiber 4g Sugars 4 g Fat 11g saturated fat 3g Sodium 580 mg

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BBQ Chicken Pizza for One

A healthy take on a popular favorite.

Ingredients:

1 whole wheat pita
1/3 cup finely cubed cooked chicken
1-2 tablespoons barbeque sauce
1 tablespoon thinly sliced red onion
1-2 teaspoons finely chopped cilantro
¼ cup low fat cheese (mozzarella, or mixed Italian/cheddar blend)_

Directions:

Preheat oven to 350 degrees. In a small bowl mix the chicken with 1 tablespoon of the barbeque sauce. Sprinkle the pita with the cheese, add the onions, cilantro and top with chicken. Drizzle with second tablespoon of sauce if you like more. Place the pita on a baking sheet cooking spray and bake at 350 degrees for about 15 minutes or until crust is lightly browned/crispy.

Makes one serving

Serving size 1 pizza Calories 360 Protein 26 g Carb 47 g Fiber 5 g Sugars 10 g Fat 10 g Saturated 5 fat g Sodium 900 mg

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Baked Eggplant Parmesan

A healthy version of this classic Italian favorite, easy to make and baked instead of fried.

Ingredients:

1 large eggplant
½ cup egg substitute or 4 egg whites
4 tablespoons parmesan cheese
2 whole wheat English muffins (I used Oroweat double fiber) or 2 cups whole wheat breadcrumbs
2 cups marinara sauce
2 tablespoons chopped fresh basil
½ cup low fat mozzarella cheese

Directions:

Preheat oven to 425 degrees. Wash and slice eggplant into ¼ inch thick rounds (should make about 7-8). If making homemade breadcrumbs, cut the English muffins into small cubes and convert to breadcrumbs by putting in a blender or food processor on high for 10-15 seconds. Spread the breadcrumbs on a large plate and mix with the parmesan cheese. Put the egg substitute/whites in a small plate or shallow bowl. Dip each eggplant round in the egg mixture to wet each side and then coat each side with bread crumbs. Place the coated rounds on a baking sheet coated with cooking spray and bake for 10 minutes. Flip them over and bake for another 10 minutes. Meanwhile pour 1 cup of marinara sauce to coat the bottom of a 9x12 inch baking dish. Place the baked eggplant rounds to line the dish and then top with the other 1 cup sauce. Bake covered with aluminum foil for 15 minutes. Uncover, sprinkle with the basil and mozzarella cheese and bake uncovered for another 5 minutes or until cheese is melted.

Makes 7-8 servings

Serving size: 1 eggplant round Calories 110 Protein 7 g Carb 15 g Fiber 5 g Sugars 6 g Fat 3 g Saturated fat 1 g Sodium 326 mg

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