Posted on Leave a comment

Layered Salad

  • 2 cups nonfat yogurt
  • 1 tablespoon white sugar
  • 1 head iceberg lettuce
  • 1 cup celery, diced
  • 1/2 cup sweet red pepper, diced
  • 4 hard boiled eggs, chopped
  • 10 oz. frozen green peas, uncooked
  • 3 green onions, diced
  • 10 slices bacon, cook and crumbled
  • 1/2 lb shredded cheese
  1. Mix the yogurt and white sugar together in a small bowl.
  2. Cover and refrigerate til needed.
  3. Layer the rest of the ingredients evenly spread out in the following order: lettuce, chopped eggs, diced celery, diced peppers, peas, cheese.
  4. Remove the dressing from the fridge and spread it evenly over the top of the salad.
  5. Sprinkle the crumbled bacon evenly over the dressing and top off with the diced green onions.
  6. Cover the bowl and refrigerate the salad overnight.
Posted on Leave a comment

Recipe: Creamy Greek Yogurt Alfredo Sauce

Creamy Greek Yogurt Alfredo Sauce

Ingredients:

  • 4 tbsp butter
  • 4 tbsp all-purpose flour
  • 2 cups chicken stock
  • 3/4 cup plain Greek yogurt
  • 1/2 cup milk
  • 6 tsp minced garlic
  • 1 1/2 cups shredded Parmesan cheese
  • 2 tsp fresh Italian parsley
  • 1 pound pasta, cooked
  • Salt & pepper, to taste

Instructions:

  1. In a sauce pan over medium heat, melt the butter.
  2. Add the garlic and cook a few minutes until it is fragrant.
  3. Add the flour, stirring/whisking constantly until nice and bubbly.
  4. Add chicken stock while continuing to stir. Turn heat to low and gradually add milk, Greek yogurt and Parmesan cheese.
  5. Stir until smooth and the cheese is melted. Add salt and pepper, to taste. If you let the sauce cool down a little it thickens a lot.
  6. Serve over your choice of cooked pasta noodles. Sprinkle with parsley.
  7. Store any leftover sauce in the fridge and add a little bit of milk before heating it up as it will be very thick once chilled. Enjoy!

Prep time: 5 minutes

Cook time: 20 minutes

 

Posted on Leave a comment

Turkey & Vegetable Meatloaf

Turkey & Vegetable Meatloaf

  • 2 tablespoons extra-virgin olive oil
  • 3/4 cup finely diced sweet potato
  • 1/3 cup minced shallots
  • 1/2 cup finely diced red bell pepper
  • 1/2 cup finely diced zucchini
  • 3/4 cup corn, fresh or frozen
  • 3/4 cup pees, fresh or frozen
  • 1 clove garlic, minced
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground pepper
  • 2 large eggs
  • 1/2 cup low-fat milk
  • 3/4 cup whole-wheat panko breadcrumbs
  • 1 cup Parmesan cheese
  • 1/4 cup minced fresh parsley
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
  • Pinch of cayenne pepper
  • 2 pounds 85% lean ground turkey
  • 1/4 cup ketchup

 

  1. Preheat oven to 350 degrees Fahrenheit. Coat a rimmed baking sheet with nonstick cooking spray.
  2. Heat oil in a large skillet over medium-high heat. Add sweet potato and shallots and cook, stirring occasionally, for 3 minutes. Add bell pepper and zucchini; cook, stirring until the vegetables are starting to soften, 2 to 3 minutes. Add corn, peas and garlic; cook, stirring, for 2 minutes more. Stir in salt and pepper. Turn the mixture onto a plate and cool for 10 minutes.
  3. Whisk eggs in a large bowl; whisk in milk, breadcrumbs, Parmesan cheese, parsley, Worcestershire, thyme and cayenne. Stir in cooled vegetables. Add turkey and gently but thoroughly mix with your hands or a spoon to combine. Shape the mixture into two loaves (about 6 by 3 inches each) on the prepared baking sheet. Brush the top of each loaf with half the ketchup.
  4. Bake until an instant-read thermometer inserted into the center registers at least 160 degrees Fahrenheit about 40 minutes. Let stand for 15 minutes before  slicing.

Serves 8: 4 (1 1/2 inch thick) slices per meatloaf.

 

Posted on Leave a comment

Chicken Chili with Sweet Potatoes

Tons of spice, corn and bell pepper gives this one-pot chicken chili Southwestern flair. Serve with your favorite hot sauce, tortilla chips and a cold glass of milk.

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 cups cubed sweet potato (1/2-inch)
  • 1 medium green bell pepper, chopped
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 15-ounce can low-sodium cannellini beans, rinsed
  • 2 cups low sodium chicken broth
  • 1 cup frozen corn
  • 2 cups cubed cooked chicken (1/2-inch; about 10 ounces)
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1 cup cheese for top
  • Sour cream, avocado and/or cilantro for garnish
  1. Heat oil in a large pot over medium-high heat. Add onion, garlic, sweet potato and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 5 to 6 minutes. Stir in chili powder, cumin and oregano and cook, stirring until fragrant, 1 minute.
  2. Add beans and stock (or broth) and bring to a boil. Reduce heat, partially cover and simmer gently for 10 minutes.
  3. Increase heat to medium-high and stir in corn; cook 1 minute. Add chicken and cook until heated through, 1 to 2 minutes more. Remove from heat. Stir in salt and pepper. Serve topped with sour cream, avocado and/or cilantro, if desired.

Served 5: about 1 1/2 cups each.

 

Posted on Leave a comment

Chicken Enchilada-Stuffed Spaghetti Squash

Chicken Enchilada-Stuffed Spaghetti Squash

These cheesy, saucy stuffed spaghetti squash made a satisfying low-carb alternative to taco night. If you have leftover cooked chicken on hand, skip Step 2 and stir 2 1/2 cups into the filling.

  • Two 8-ounce boneless, skinless chicken breasts
  • One 2 1/2- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1 1/4 cups red enchilada sauce, divided
  • One medium zucchini, diced
  • One cup shredded pepper Jack cheese
  1. Position racks in upper and lower thirds of over; preheat to 450 degrees Fahrenheit.
  2. Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and gently simmer until an instant-read thermometer inserted into the thickest part registers 165 degrees Fahrenheit, 10 to 15 minutes. Transfer the chicken to a clean cutting board and shred with forks. Transfer to a large bowl.
  3. Meanwhile, place squash cut-side down into a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternative: place squash halves cut-side down on a rimmed baking sheet in a 400  degree Fahrenheit oven until the squash is tender, 40 to 50 minutes).
  4. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.

Serves 4: 1/2 stuffed squash half each.

 

Posted on Leave a comment

Slow Cooker Chicken Tikka Masala

Slow Cooker Chicken Tikka Masala

  • 2 pounds boneless, skinless chicken thighs, cut into 2-inch pieces
  • 1 Tbs ground coriander
  • 1 Tbs ground cumin
  • 1 tsp kosher salt
  • 1 cup plain Greek yogurt
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 6 cloves garlic, minced
  • 1/2 teaspoon red pepper flakes
  • 3 Tbs garam masala
  • 2-3 inch piece ginger, peeled and grated
  • 2 (28 oz) cans crushed tomatoes
  • 1 tablespoon sugar
  • 1 tablespoon cornstarch
  • 1 1/2 cups heavy cream
  • 10 oz bang frozen peas, thawed
  • rice
  • cilantro
  1. In a large bowl, combine chicken, ground coriander, cumin and salt. Toss to combine. Stir in yogurt, coating chicken evenly. Marinate for at least 10 minutes.
  2. In a large nonstick skillet, heat 1 tablespoon olive oil over medium-high heat. Add half of chicken and cook until browned on both sides. Transfer to slow cooker. Repeat with remaining chicken.
  3. In same skillet, add 1 more tablespoon olive oil. Add onions, garlic, and red pepper flakes and saute until onions are softened and translucent, about 5 to 7 minutes.
  4. Add 1 teaspoon salt, garam masala and ginger and cook 1 more minute. Add tomatoes and sugar, turn heat on high, and bring to a boil. Pour over chicken in slow cooker. Cover and cook for 5-6 hours on LOW.
  5. Whisk together cornstarch and 1/4 cup heavy cream and add to crockpot along with remaining heavy cream and peas. Stir to combine. Cover and continue to cook 10 minutes on HIGH.
Posted on Leave a comment

Slow Cooker Three-Cheese Chicken Lasagna

Slow Cooker Three-Cheese Chicken Lasagna

  • 2 cups diced or shredded cooked chicken
  • 2 1/2 cups Alfredo sauce
  • 9 uncooked lasagna noodles
  • 1 15 oz container ricotta cheese
  • 8 oz cream cheese
  • 1 tsp Italian seasoning
  • 1 cup shredded Parmesan cheese, divided
  1. Stir together chicken, ricotta cheese, cream cheese, 1/2 cup Parmesan cheese, and Italian seasoning.
  2. Lightly grease your slow cooker. Spread 1/2 cup Alfredo sauce in the bottom. Top with three lasagna noodles (break as needed to fit into the slow cooker). Spread half of chicken mixture over the noodles, then layer with three more lasagna noodles. Pour half of the remaining chicken mixture, and remaining noodles.
  3. Spread remaining sauce over the noodles and sprinkle with the last of the Parmesan cheese. Cover and cook on low 3-4 hours. Sprinkle with chopped parsley, if desired just before serving.

 

Posted on Leave a comment

Slow Cooker Creamy Sun Dried Tomato Chicken


Slow Cooker Creamy Sun Dried Tomato Chicken

  • 4 to 6 boneless skinless chicken breasts
  • 1/4 cup flour
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 Tablespoons olive oil
  • 2 cups chicken stock
  • 1/2 cup sun dried tomatoes in olive oil
  • 2 Tablespoons basil
  • 1 cup heavy cream
  1. Spray slow cooker with cooking spray.
  2. Heat large skillet over medium-high heat. Add olive oil.
  3. Combine four, salt, and pepper. Dredge chicken in flour mixture and place in skillet. Brown chicken on each side for 2 minutes and place on bottom of slow cooker.
  4. Add chicken stock, sun dried tomatoes and basil.
  5. Cook on LOW for about 4 hours or until chicken is cooked through completely.
  6. Add heavy cream and serve.

 

Posted on Leave a comment

Slow Cooker Enchilada Quinoa

Slow Cooker Enchilada Quinoa

  • 1 15 oz can black beans, drained and rinsed
  • 1 15 oz can yellow corn, drained and rinsed
  • 2 15 oz can of mild or medium red enchilada sauce, divided
  • 1 15 oz can of diced fire roasted tomatoes and green chiles
  • 1 cup uncooked quinoa + 1/2 cup water
  • 4 ounces cream cheese (light or fat-free is OK)
  • Salt and pepper to taste (approx. 1 tsp salt and 1/4 tsp black pepper)
  • 1 cup shredded Mexican style cheese
  • Optional: chopped cilantro, diced tomatoes, diced avocado, sour cream
  1. Add beans, corn, one can of enchilada sauce, diced tomatoes and chiles, quinoa, water, cream cheese, and salt and pepper to the slow cooker. Stir everything together.
  2. Pour remaining can of enchilada sauce on top, then sprinkle with shredded cheese. Cover and cook 4-5 hours on high or 5-7 hours on low.
  3. Uncover, top with tomatoes, avocados, sour cream, and chopped cilantro and serve.
Posted on Leave a comment

Featured Recipe: Blood-Red Beets

Blood-Red Beets

  • 2 1/2 lbs. fresh beets (about 8 medium)
  • 2 medium apples, peeled and chopped
  • 1 cup chopped fresh kale
  • 1 cup chopped red cabbage
  • 1 cup shredded carrots
  • 1/2 cup chopped onion
  • 1/2 cup cider vinegar
  • 1/3 cup olive oil
  • 2 Tbsp. honey
  • 1 tsp. salt
  • 3/4 tsp. curry powder
  • 1/8 tsp. each ground ginger, garlic powder and pepper
  1. Scrub beets and trim tops to 1 in. Place in a Dutch oven; add water to cover. Bring to a boil. Reduce heat; simmer, covered, 30-60 minutes or until tender. Remove from the water; cool.
  2. Peel beets and cut into 1/2-in cube. In a large bowl, combine the apples, kale, cabbage, carrots, onion and beets.
  3. In a small bowl, whisk the remaining ingredients. Pour over salad; toss to coat. Refrigerate, covered, for at least 4 hours or until chilled, stirring occasionally.