Alfredo Alternative
1 lb whole wheat pasta (like penne or bow-tie)
3 c. broccoli florets
1 c. frozen sweet peas
4 lean chicken breasts, cut into small pieces (1/2”)
1 tsp chicken seasoning
¼ tsp paprika
¼ tsp chili powder
1 tsp dried basil
2 tbsp olive oil
6 oz plain low-fat yogurt
1 tbsp lemon juice
fresh ground black pepper (to taste)
Cook pasta according to instructions. During the last few minutes, add broccoli and frozen peas. Drain and return to pot and cover to keep warm.
In the meantime, toss seasonings with chicken until well coated. Heat olive oil in a medium skillet. Cook chicken until no longer pink in the middle.
Add chicken to pasta mixture. Toss with yogurt, lemon juice and black pepper until evenly coasted.
White Chicken Chili
1 lb. boneless, skinless chicken breasts cut into 1/2 inch cubes (or 1 lb of ground turkey- my mom uses a combination of both)
1 1/2 tsp. garlic powder
1 Tbl. vegetable oil
2 cans (15 1/2 oz.) Great Northern Beans, rinsed, drained
1 can chicken broth (14 1/2 oz.) (I make my own broth and use 2 cups. It’s a little more soupy that way)
1 can chopped green chilies (4 oz.,)
1 tsp. salt
1 tsp. cumin
1 tsp. oregano
1/2 tsp. pepper
1/4 tsp. cayenne pepper
In a large saucepan, saute chicken, onion and garlic powder until chicken is no longer pink. Add beans, broth, chilies and seasonings. Bring to a boil. Reduce heat and simmer, uncovered, for 30 mins. I usually throw everything in the crockpot in the morning.
Lemon-Basil Chicken Lettuce Wraps
1 lb ground chicken or turkey
6 tbsp chicken stock
2 tbsp oyster flavored sauce
½ tbsp agave nector or honey
red leaf lettuce (whole leaves)
1 tbsp evoo or safflower oil
6 oz shiitake mushrooms, stems removed and diced
1 red bell pepper, diced
8 green onions, diced
12 large fresh basil leaves (I forgot fresh basil leaves, so I used dried and mixed it into the stock mix)
1 lemon, zested
1 tbsp arrowroot powder (or corn starch)
Whisk together stock, sauce, agava nector and arrowroot powder and set aside. Trim lettuce leaves so they can make a wrap.
In large wok, heat oil over med-high heat. Add meat and stir fry until no longer pink. Add bell pepper, stir fry 1 min. Add mushrooms, stir fry 2 min. Add onions, stir fry 1 min. Add stock mixture add stir until thickened, about 1 min. Remove from heat and stire in basil and zest. Scoop into lettuce leaves.
I serve with brown rice.
White Bean and Spinach Ravioli
3 /4 c squash puree (I used hubbard)
3/4 c reduced fat ricotta cheese
1/4 c shredded reduced fat mozzarella cheese
Dash of thyme and rosemary
Package of square wonton wrappers
Fill a med. Saucepan with hot water, cover and bring to a boil.
While water heats, combine the squash, cheeses and herbs in a food processor.
Fill a small bowl of warm water. Working with a few wrappers at a time, dip your fingers in the water and moisten the edges of the wrappers.
Place 1 tbsp of squash-cheese mixture filling in center of ea. wrapper. Fold edge over filling and seal by pressing firmly along each edge. Repeat until all wrappers are used.
Gently place ravioli in boiling water and cook approx. 2 min.
Serve with tomato sauce.
Chicken Cordon Bleu
2 4-oz boneless, skinless, chicken breasts, pounded to ¼” thickness
2 large spinach leaves, stems removed (I used a few baby spinach leaves for each one)
2 wedges Laughing Cow light cheese
1 oz reduced sodium, nitrate free ham (Hormel makes one)
Paprika, to taste
1 clove garlic, minced
1 tsp extra-virgin olive oil
1 cup baby bella mushrooms
1/8 tsp ground black pepper
Sauce:
½ cup nonfat greek-style yogurt
1 tbsp dijon mustard
½ tsp 1% buttermilk (I just used regular skim milk!)
2 tbsp chives, chopped
Preheat over to 400 degrees. Lay 1 spinach leaf on each chicken breast. Spread one cheese wedge over each leaf. Top each breast with ½ the ham, rolling the ham to fit. Gently roll up each breast and secure with tooth pick. Spinkle with paprika. Bake in oven for 20 minutes or until chicken is cooked through. (I found mine needed closer to 30-35 minutes.)
While the chicken is baking, saute garlic in EVOO in nonsitck skillet for 1 minute on med-high heat. Add mushrooms and pepper. Stir until mushrooms are soft. Remove from heat, cover and set aside.
For the sauce, whisk together yogurt, mustard and buttermilk. Stir in chives.
Divide mushrooms between two plates. Place chicken on top. Drizzle ¼ cup yogurt suace over the chicken.
Sour Cream Cupcakes- 160 Calories per cupcake AND THEY’RE CLEAN!
1 cup unsweetened cocoa powder
1 1/4 cup sucanat
1/4 cup whole wheat flour
1/4 tsp salt
1/4 tsp baking soda
1 cup low fat organic sour cream
1/3 cup plus 2 tsp skim milk, divided
1 tbsp olive oil
1/2 tsp vanilla
1 whole egg, plus 2 egg whites
1 oz bittersweet chocolate, chopped, plus more for garnish
Preheat oven to 350*. Line a 12-cup muffin pan with liners.
In a large mixing bowl, combine cocoa, 1 cup sucanant, flour, salt and baking soda.
In a med. mixing bowl, whisk together sour cream, 1/3 cup milk, oil, vanilla and whole egg.
Make a well in the center of the dry ingredients and pour in wet ingredients. Mix well with a rubber spatula.
In a large mixing bowl, whip egg whites until foamy. Slowly add the reamining 1/4 cup sucanant. Continue whipping to medium stiff peaks.
Fold egg whites into batter with rubber spatula.
Fill each of the muffin liners about 3/4 of the way full.
Bake 45 minutes or until toothpick comes out clean. (Mine were done about at 37 minutes.)
Let cupcakes cool completely.
Melt chocolate and 2 tsp milk in microwave. Stir until creamy. Spread a thin layer over each cupcake. Sprinkle chocolate shavings on top.
They are so good in the microwave for 10 secs!
Almond Butter Chocolate Chip Cookies
1 cup unsalted almond butter, well stirred
¼ cup sucanat (a ‘clean’ sugar)
1 large egg
½ tsp baking soda
¼ tsp sea salt
3 oz dark chocolate chips
Preheat oven to 350 degrees. In a medium bowl, stir together the first 5 ingredients until well blended. Mix in chocolate.
Roll spoonfuls into a loose ball on parchment lined baking sheets. Bake 10-12 minutes or until lightly browned. Let cool on sheets for 5 minutes. Remove to wire rack and let cool for another 15minutes.
