Feta-Chicken Bake

Ingredients:

6 boneless skinless chicken breast halves (1-1/2 lb.)
2 Tbsp. lemon juice, divided
1/4 tsp. black pepper
1 pkg. (4 oz.) crumbled Feta cheese with basil & tomato
1/4 cup finely chopped red bell peppers
1/4 cup finely chopped fresh parsley
Preheat oven to 350°F. Place chicken in 13x9-inch baking dish sprayed with cooking spray.

Drizzle with 1 Tbsp. lemon juice. Season with black pepper. Top with cheese; drizzle with remaining lemon juice.

Bake 35 to 40 min. or until chicken is done (165°F). Top with red peppers and parsley.

Crock Pot Vegetable Stew

Serves 6 | Hands-On Time: 15m | Total Time: 7hr 30m

Ingredients
4 large carrots, diagonally sliced into 2-inch pieces (about 5 cups)
2 medium turnips, peeled and cut into 1-inch cubes (about 3 cups)
1 large onion, diced (about 1 cup)
2 garlic cloves, minced
1 14-ounce can diced tomatoes
1 cup vegetable or chicken broth
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1 zucchini, cut into 1/2-inch slices
1 16-ounce can chickpeas, drained


 Directions
Combine the carrots, turnips, onion, garlic, tomatoes (with their liquid), broth, salt, cumin, and pepper flakes in a 4- to 6-quart slow cooker. Cook on low heat for 6 hours, or on high for 3 hours.
Add the zucchini and chickpeas and cook 1 hour longer on low.

I may substitute sweet potatoes for the turnips. It will change the taste of the soup, but I think it will still be delicious. If you don't like/have turnips, rutabaga is a perfect substitute, and parsnips are a good replacement.

From Real Simple

Zucchini Chips

Ingredients:

1/4 cup Homemade Breadcrumbs
1/4 cup grated Parmesan cheese (optional)
1/8 tsp black pepper
heaping 1/2 cup whole wheat flour
1 cup cold milk (I used oat milk)
1 tsp apple cider vinegar
2 1/2 cups sliced zucchini (about 2 small zucchinis)
Preparation:

Preheat oven to 425 degrees.
In a medium bowl combine breadcrumbs, cheese (if using) and black pepper.
In separate bowl add flour, milk and vinegar. Gently stir until combined but do not over stir.
Dip zucchini slices in flour mixture and then dredge in breadcrumb mixture.
Place coated zucchini slices on a baking sheet (I line mine with non stick foil for easy clean up!) and bake for 30 minutes, flipping the slices over once halfway through cooking, or until browned and crisp.
Nutritional Info:

Makes 2 servings.

Nutrients per serving: Calories: 224.5, Cal. from Fat: 33.5, Total Fat: 3.5g, Sat. Fat: 0g, Carbs: 41.5g, Fiber: 6.5g, Sugars: 12g, Protein: 9g, Sodium: 459mg, Chol: 0mg

Notes:

These chips are best eaten right out of the oven. They don’t save well.

From The Joy of Clean Eating

Buffalo Turkey Burgers with Blue Cheese Dressing

Vegetable oil for drizzling

1 package (1 1/3 lbs) ground turkey breast

1 1/2  tsp poultry seasoning, such as Mrs. Dash Chicken Grilling blend

1 tbsp grill seasoning, such as McCormicks Montreal Steak Seasoning (there is a less sodium version)

2 garlic cloves, chopped

4 scallions, finely chopped

1 celery rip from the heart, with greens, finely chopped

2 tbsp unsalted butter

1/4 cup hot sauce

1 cup fat free sour cream

1/2 cup blue cheese crumbles

Leaf lettuce

Freshly ground black pepper

Place a healthy drizzle of oil in a mixing bowl. Add the turkey, poultry seasoning, grill seasoning, scallions, and celery. Mix the burgers and form into 4 1-inch-thick patties.

Heat a nonstick skillet over medium-high heat and cook the burgers for 6 minutes on each side, remove to a plate.

Wipe the pan clean and reduce the heat to low. Melt the butter in the pan. Add the hot sauce to the melted butter. Return the patties to the skillet and turn to coat in the hot sauce-butter mixture. Remove when coated

In a small bowl, mix the sour cream with blue cheese crumbles and season with a pinch of pepper. Top the burgers with lettuce and blue cheese sauce and serve.

This is a Rachael Ray recipe that I've made lots of times and that everyone seems to really enjoy. Sometimes I make a few changes:

• Add a package of Hidden Valley Ranch Dip mix to the sour cream, add the blue cheese and put on a food processor to make it smooth. It tastes much more like blue cheese dressing that way and the ranch dip mix really doesn't add that many calories or sodium.
• Choose a different seasoning that is spicier for the turkey. I've used Mrs. Dash Southwest Chipotle  mix and it's pretty good. Mrs. Dash also has an Extra Spicy mix that could be good.
• Use Frank's RedHot Buffalo Wings Sauce instead of regular hot sauce

Homemade Spanish Rice

Easy, delicious, and goes great with chicken!

1 cup white rice

2 tbsp olive oil

1 can diced tomatoes with chilies

1 clove garlic, finely diced

2 tsp chili powder

1 cup chicken broth
1/2 tsp cumin

salt to taste

1 small onion, diced

1 red bell pepper, diced

1 green bell pepper, diced

OR

1 bag frozen 3 pepper and onion blend, thawed

Heat oil in deep skillet.  Saute garlic, onion, peppers and rice until onion is translucent and rice is browned. Stir in water and tomatoes, season with chili powder and salt.  Cover and simmer for 30 minutes or until rice is tender and liquid is absorbed.

Guilt Free Fast Food

When life gets the best of you, the quick meal is often unavoidable. Unfortunately, you can simultaneously devour an entire day's worth of calories and do a lot of nutritional damage with a trip to the drive-thru. Check the items below to survive with the least amount of damage.





McDonald's

Lunch/Dinner

Honey Mustard Grilled Snack Wrap
Snack-Size Fruit & Walnut Salad
(470 calories, 17g Fat)

Together these "snacks" make a well-rounded meal: plenty of protein, heart-healthy unsaturated fat (walnuts), plus a good source of iron and calcium.

Breakfast

Fruit & Maple Oatmeal
(290 calories, 4.5g fat)

This new all-day menu item as two of the recommended three daily servings of whole grains and is a good source of calcium and iron (save 30 calories by skipping the brown sugar).

Burger King

Lunch/Dinner

Hamburger
Value-Size Unsalted French Fries
(480 calories, 21g Fat)

Follow BK's motto and "Have It Your Way." Order the basic burger without mayo and with extra lettuce and tomato to boost your veggie servings. Ask for the friend fries unsalted and save 100mg of sodium.

Breakfast

BK Breakfast Muffin Sandwich
(210 calories, 8g fat)

Swap out the sausage for ham and have them hold the Honey Butter sauce in order to slash calories in half - and cut the fat by 60%!

Chick-fil-a

Lunch/Dinner

Char-Grilled Chicken Garden Salad
Honey-Roasted Sunflower Kernels
Light Italian Dressing
Large Fruit Cup
(395 Calories, 14g fat)

Loaded up with cheese and creamy dressings, a salad can do more damage than a cheeseburger. But this one starts at only 180 calories. Feel free to sprinkle on the sunflower kernels for some healthy fats (but skip the butter croutons). Bonus: the fruit cup delivers all your fruit servings for the day.

Breakfast

Sunflower Multigrain Bagel
One Folded Egg
Small Fruit Cup
(380 Calories, 11g fat)

Paired with an egg, this bagel is a filling meal. And unlike other fast food joints, Chick-fil-a assembles the fruit on site.

Subway

Lunch/Dinner

6-inch Veggie Delite Sub on Italian Bread
Subway Apple Slices
Small Bag of Baked Lay's
(385 calories, 4.5g fat)

This is the lowest-fat sub on the menu if you hold the cheese. But even with the cheese, it has only about 7g - that's 75% less fat than their 6-inch Tuna of Spicy Italian subs.

Breakfast

Egg & Cheese Muffin Melt
Dannon Light & Fit Yogurt
(250 Calories, 6g fat)

You can order one made with only egg whites, but this melt has just 30 more calories - and you'll get added nutrients and feel fuller by keeping the yolk.

Starbucks

Lunch/Dinner

Roasted Vegetable Panini
(350 calories, 12g fat)

You'll get two while servings of veggies with this sandwich, which is stuffed with zucchini, eggplant, peppers, sun-dried tomatoes and baby spinach. It also packs 40% of your daily vitamin C.

Breakfast

Perfect Oatmeal with Nut Medley Topping
(240 Calories, 11.5 g fat)

This cup of plain, cooked oats - fortified with iron, B vitamins and calcium - can be ordered with one of three toppings (brown sugar, dried fruit or nuts). We like the nuts, which add satisfying healthy fat.

Dunkin' Donuts

Lunch/Dinner

Egg White Turkey Sausage Flatbread
(280 calories, 8g fat)

This sandwich is served all day and is a much healthier pick than deli standbys like tuna salad. It's a good source of iron and fiber, and the reduced-fat cheese provides a third of your daily calcium.

Breakfast

Egg & Cheese Wake -Up Wrap
(180 Calories, 11g fat)

There are 8g of filling protein but just 180 calories, so go ahead and get a nonfat latte for a calcium boost.

Wendy's

Large Chili
Side of Mandarin Oranges
(420 calories, 10g fat)

Made with ground beef and kidney beans, this classic tastes rich but only has 4g of saturated fat. A full cup and a half packs 9g of fiber and a quarter of your daily requirement of fatigue fighting iron.

KFC

Honey BBQ sandwich
Large Corn on the Cob
(460 calories, 4.5g fat)

Surprise! This sandwich has even less fat than the grilled chicken breast. So go ahead and also order one of the healthier sides. The large ear of corn offers 4g of feel-full fiber but if you get the green beans (20 calories, 0g fat) or even the mashed potatoes with gravy (120 calories, 3g fat) instead, your meal will still be less than 500 calories.


Taco Bell

Fresco Bean Burrito
(350 calories, 8g fat)

There's a whopping 12g fiber in this burrito - that's nearly half the amount you need all day! Plus, the vitamin C in the tomato salsa will help you absorb more iron from the beans.

TIP: When grabbing a beverage, choose a no- or low-calorie one, like water, diet soda, unsweetened tea or low-fat milk.

More Time? Check out these options at some not-as-fast restaurants.

Panera

Cup of Vegetable Soup
Pesto
Half of a Smoked Turkey Sandwich
(380 calories, 5g fat)

Pizza Hut

2 slices of medium Thin 'N Crispy Veggie Lovers Pizza
(360 calories, 12g fat)

Chipotle

Burrito Bowl
Cilantro-Lime Rice
Black Beans
Corn Salsa
Guacamole
(480 calories, 19g fat)

Fazoli's

Grilled Chicken Artichoke Salad
Lemon Basil Vinaigrette
(350 calories, 16g fat)

Best. Broth. Ever.

This is really easy to make and only takes about an hour.

1 chicken carcass, juices from carving if possible
1 Tbs kosher salt, or to taste
5 to 10 peppercorns
1/2 an onion
1 carrot
1 rib of celery
3 to 4 fresh thyme, bay leaf, or rosemary sprigs, whichever you prefer

Put chicken carcass in a large pot with all ingredients and fill with water until the bones are covered by at least 2 inches.

Bring to a boil, reduce to a simmer, and cook partially covered for 1 hour.

Remove from heat and let cool slightly. Strain and discard solids. Transfer to airtight containers and store covered in fridge for up to 3 days or freezer for 3 months.

Use it for...
Soups: Anything from chunky vegetable puree to chicken noodle will be better with stock.
Risotto: Nothing makes it taste richer and creamier.
Polenta: Stock adds a richer and more luxurious taste.
Braised Vegetables: Cook them slowly in homemade stock to absorb the broth's flavor.
Grains and Legumes: you can add great flavor to rice, bulgur, quinoa, or lentils by using stock instead of water.

Simply Roasted Chicken

Use this recipe as the master recipe for other fantastic dinners.

1 4-5lb whole chicken
1 tsp olive oil
Kosher salt
Freshly ground pepper

Heat oven to 400F. Pat the chicken dry inside and out with paper towels (if there is a giblets package in the bird, remove it).

Rub olive oil over the skin of the legs, wings, and breast. Sprinkle generously with salt and pepper. Place the chicken in a roasting pan (with or without a rack) or another large heat-proof baking dish an put it in the oven.

Let cook undisturbed for 30 minutes; check the chicken to make sure the breast isn't browning too fast; if it is, cover it loosely with aluminum foil. Continue cooking for another 30 minutes or until an instant read thermometer registers 170F when inserted I to the thickest part of the thigh ( don't let the thermometer touch bone or you'll get an inaccurate reading).

Let it rest for 10 minutes before carving (when you do carve, save all the juice for your stock).

Bisquick Breading (Yes the pancake mix)

Use for chicken, fish, porkchops, etc.

Basic Coating

Mix:
2/3 cup Original Bisquick Mix
1 1/2 tsp paprika
1 tsp salt
1/4 tsp pepper

Coat:
2 1/2 lbs cut up chicken or
1 lb fish filets or
1 1/2 lbs porkchops

Melt 1 tbsp butter in a 13 x 9 inch glass baking dish. Bake at 425 degrees.

Bake Times:

Chicken: Bake 50 minutes, skin side down, turning chicken after 35 minutes, until juices run clear and chicken is no longer pink when centers of thickest pieces are cut.

Fish: Bake 25 to 30 minutes or until fish flakes easily with a fork.

Pork: Bake 50 minutes, turning pork chops after 25 minutes, until no longer pink when centers of thickest pieces are cut.

Coating Variations:

Asian:  Omit paprika and pepper.  Add 3 tbsp sesame seed, 1 tbsp lemon zest, 1 1/2 tsp garlic powder, and 1 tbsp soy sauce.

Italian: Add 1 tbsp Italian seasoning and 1/2 tsp garlic powder.

Mexican: Decrease Bisquick mix to 1/2 cup. Add 2 tbsp cornmeal and 1 to 2 tbsp chili powder.

Summer Herb: Add 1 tbsp each chopped fresh basil, parsley & rosemary.

Make it a meal with: Green Beans with Pecans & Lemon, 7UP Biscuits, and Microwave Cake in a Mug

Italian Baked Chicken

1/4 c zesty Italian salad dressing
2 c Italian seasoned bread crumbs
4 boneless skinless chicken breasts
Olive oil cooking spray

Marinade chicken in Italian dressing in refrigerator for 1 hour to overnight.

Preheat oven to 400 degrees.

Place bread crumbs in shallow dish.
Take chicken from marinade and coat in bread crumbs.
Arrange the chicken on a cooking rack placed on top of a cookie sheet.
Spray the chicken lightly with the cooking spray and bake until golden brown and centers are no longer pink, about 20 minutes.

This goes great on top of pasta with marinara sauce and sprinkled with shredded parmesan cheese.

Crunchy Cajun Oven Fried Chicken

Ingredients
2 cups original or cheddar french fried onions

1 tbsp cajun seasoning, or to taste

4 boneless skinless chicken breasts

1 egg, beaten

Preheat oven to 400 degrees.

Mix french fried onions and cajun seasoning in ziplock bag. Crush onions with rolling pin or your hands.

Place in a shallow dish or pie pan.

Dip chicken in egg, then coat in onion crumbs, pressing firmly to adhere.

Place chicken on a cooling rack placed on top of a cookie sheet. This allows the oven heat to surround the chicken, keeping the coating crunchy.

Bake for 20 minutes or no longer pink in the center.

Great alternative:  Crunchy Cajun Pork Chops

Follow the recipe above, but substitute pork chops for the chicken.  Baking time and temperature remain the same.

Tangy Citrus Spinach Salad

10 oz package Spinach leaves, washed and dried on papertowels
1 can Mandarin Oranges, drained (and rinsed if packaged in heavy syrup)

Citrus Dressing:
2 tbsp orange juice
1 tbsp lemon juice
1 tbsp balsamic vinegar
1/2 tsp Dijon mustard
1 tbsp olive oil

Whisk together dressing ingredients, pour over spinach and mandarin oranges.

This is a great spring / summer salad and goes very well with Chipotle Spiced Shrimp.

Grilled Pineapple

1/2 cup honey
1/4 cup lime juice

Fresh pineapple rings from produce section OR canned pineapple rings in juice
Preheat grill, while waiting:
Mix honey and lime, brush both sides of rings with mixture
Grill rings for 3 - 4 minutes, turning halfway to get grill marks on both sides
Brush with more honey-lime mixture while still hot

These make a great appetizer or dessert, and they are excellent on Hawaiian style hamburgers.

Chipotle Spiced Grilled Shrimp

1/2 pound frozen, uncooked shrimp, peeled and deveined (about 32 shrimp)
2 tablespoons tomato paste
1 1/2 teaspoons water
1/2 teaspoon extra-virgin olive oil
1/2 teaspoon minced garlic
1/2 teaspoon chipotle chili powder

Grill basket or skewers

Defrost shrimp, rinse in cold water and pat dry with papertowels.

To make the marinade, whisk together the tomato paste, water and oil in a small bowl. Add garlic and chili powder. Mix well.

Using a brush, spread the marinade (it will be thick) on both sides of the shrimp. Place in the refrigerator until ready to cook.

Oil grill rack or spray with non-stick cooking oil.

Preheat grill.

Put the shrimp in a grill basket or on skewers and place on the grill. Turn the shrimp after 3 to 4 minutes. The cooking time varies depending on the heat of the fire, shrimp are done when tails turn white.

This is a great summer recipe. Pair it with the Tangy Citrus Spinach Salad

Avocado Dip

8oz container fat free or low fat sour cream
1/2 small onion, chopped
1/8 teaspoon hot sauce
1 large ripe avocado, peeled, pitted and mashed<

In a small bowl, combine the sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.

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Roasted Red Potatoes

1 ½ lbs baby red potatoes, washed and cubed
2 tbsp olive oil
2 tbsp rosemary
Salt
Freshly ground pepper

Preheat oven to 425°
Toss potatoes, oil, rosemary on a rimmed baking sheet.
Spread out potatoes and season with salt and pepper
Roast, stirring once halfway through cooking, until golden brown and crispy, about 30 minutes

The leftovers can be mashed or mixed with low fat dressing (Miracle Whip) for a potato salad!

Pin It

Green Beans with Pecans & Lemon

Ingredients
2 cans cut green beans
½ c pecans
1 tsp sugar
¼ cup olive oil
1 tsp freshly grated lemon zest

Preheat oven to 425°.
Cook green beans per directions on can, drain, transfer to serving dish
Spread pecans in a single layer on a rimmed baking sheet; toast in oven until fragrant, about 5 min
Coarsely chop nuts when cool enough to handle
Whisk oil, sugar, and ¼ tsp salt in small bowl; season with pepper
Just before serving, gently toss beans with vinaigrette and chopped nuts, spring with zest. Serve warm

This is delicious, and looks/tastes fancy, but it is very, very easy!

Make it a meal: Bisquick Breaded Chicken, 7UP Biscuits, Microwave Cake in a Mug

Pepper-Peach Chicken Skewers

24 small wooden skewers (6 inch)
1 tbsp olive oil
1 tbsp lemon juice
2 tsp minced garlic, reconstituted
1 tsp ground black pepper
¾ tsp ground cumin
4 boneless skinless chicken breasts, cut into cubes
2 firm ripe fresh peaches, pitted, cut into cubes

Soak wood skewers in water for 10 minutes
In a medium bowl, mix oil, lemon juice, garlic, pepper, and cumin for marinade.
Toss chicken cubes in marinade, cover and refrigerate for 20 minutes.
Preheat broiler. Place 1 chicken cube and 1 peach cube onto each skewer. Sprinkle with salt. Place on broiler pan.
Broil until chicken is cooked through and beginning to brown. Turn skewers halfway through cooking to brown on all sides, about 12 minutes total.
Arrange on platter and serve immediately.

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Tomato Bacon Biscuit Cups

Makes 20

One package store bought buttermilk biscuit dough
5 slices Bacon
One large tomato, diced
Half of a sweet onion, diced
1/2 c. fat free sour cream
3 oz. grated mozzarella
1/4c. diced green onions
Coarsely ground black pepper

Preheat the oven to 375 degrees and coat a mini muffin pan with non-stick cooking spray.
Cook the bacon over medium heat until crispy and drain on paper towels.
In a mixing bowl combine the tomatoes, onion, onions, sour cream, cheese, black pepper, and then crumble your cooked bacon into the bowl.Combine thoroughly and set aside.
Remove the biscuit dough from the package and divide each biscuit in half horizontally.
Push each half down into a cup of the muffin pan then scoop a heaping teaspoonful of the tomato/bacon mixture into the biscuit cup.

Fill all twenty biscuit cups and then bake for 18 minutes or until golden brown.

Seven Layer Dip

1 can refried beans
Small can chopped green chilies
2 tsp fresh lime juice
1 ½ tsp chili powder
¼ tsp ground cumin
Salt
Pre-made, low sodium guacamole
1 8oz container fat free sour cream
 1 8oz jar salsa (drain if runny)
½ cup sliced black olives, drained
2 cups Pepper Jack , Sharp Cheddar or Mexican Blend Cheese
2/3 cup thinly sliced green onion

Mix beans, chilies, lime juice, chili powder, cumin & pinch of salt in small bowl.
Spread bean mixture, then guacamole, then sour cream, and finally salsa over bottom of 9x9 or similar sized dish.
Sprinkle with olives, then cheese. (Dip can be covered and refrigerated up to 2 days)
Sprinkle with green onion and serve


I have taken this to many parties and potlucks and it is always a big hit. Sometimes I cheat and skip the chopped green chilies because they are not always easy to find. Also, you can substitute pico de gallo instead of salsa, delicious!