One Pan Brown Sugar Italian Chicken and Veggies

Ingredients:

• 4 boneless, skinless chicken breasts
• ⅓ cup packed light brown sugar
• 1 ( 0.7 ounce) packet Italian Dressing/Seasoning Mix (I use Good Seasons brand)
• 2 medium zucchini
• 4 medium red potatoes
• salt and pepper, to taste

Directions:

1. Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper or wax paper. or foil (For easy clean-up)
2. Lay chicken breasts onto prepared baking sheet. Whisk together brown sugar and Italian dressing mix in a small bowl. Set aside.
3. Rinse and dry zucchini and red potatoes. Slice and cube both into small bite-size pieces. Lay the vegetables out onto tray next to chicken.
4. Sprinkle ¼ cup brown sugar mixture over each chicken breasts, lightly patting onto breast. Then sprinkle remaining mixture onto the vegetables. Season everything with a little salt and pepper. Place pan in preheated oven and bake for 30 minutes or until chicken is cooked through and no longer pink in center.
5. Turn broiler on high and broil chicken another 1 to 2 minutes or until brown sugar caramelizes. (Stay and watch closely so it doesn't burn! Very important.)
6. Serve immediately and enjoy!

Submitted by: Amy Brice from Life in the Lofthouse
I found the chicken to be a little overcooked/dry so I will cook the veggies first for 10min before adding the chicken the next time I make it.

Freezer Meal Planning Tips

Having a stash of freezer meals on hand is a great way to save money on food costs and enjoy home cooked meals when you’re too tired to get yourself to the kitchen. While it might take some planning and effort, the benefits far outweigh the costs.
Believe it or not, you don’t need any fancy packaging machine or a deep freeze in order to make meals for the freezer. You don’t have to spend all day doing it, either. Preparing freezer meals simply involves a little know-how, some good containers or wraps, and a refrigerator with a freezer compartment.

The Simplicity of the Power Cooking Session

A power cooking session is a simple affair of making several batches at one time. You can do it in as little as an hour on a weeknight. That’s about as long as it takes me to prep six to eight dinners of marinated chicken or meat.
Let’s walk through a “power cooking session,” making many batches of a single recipe at one time. This will help you see how easy it is to cook in bulk.

1. Choose a recipe that you can easily make multiple batches of, like lasagna or marinated chicken breast. In this scenario, we’ll go for three batches. Create a grocery list, tripling the ingredients that you need to purchase. Add to that list the storage containers or wraps you will need, either baking dishes with lids or zip lock freezer bags. Go shopping.
   
   
2. Go through your recipe and prep ingredients for assembly. Chop onions, shred cheese, slice olives, mince garlic, and so on. Do this all at one time. It’s the Mise-en-place (having all your ingredients measured, cut, peeled, sliced, grated, etc. before you start cooking. Pans are prepared. Mixing bowls, tools and equipment set out. It is a technique chefs use to assemble meals so quickly and effortlessly.) method of having everything you need ready at your fingertips before you begin cooking.
   
   (In a once-a-month cooking session where you’re making more than one recipe, you would prep all the ingredients for all the recipes at one time. This saves you time in the long run, helps you be organized, and makes sure you really do have everything you need before you get halfway through and find out you forgot something.)
   
   
3. Assemble the recipe according to the instructions in an assembly line fashion. If you’re making lasagnas, lay out all three pans and methodically go through each step three times before moving on. If you're making the marinated chicken, line up three bags, trim the chicken, divide it among the bags, mix the marinade and add it to the bags.
   
   
4. If the recipe is something that is cooked prior to freezing, cool it to room temperature and then chill it in the refrigerator. If not, then wrap, label, and freeze the dish right away.

See that was pretty easy, don’t you think?
We won’t eat all those meals in succession; we’ll spread them out over a month’s time. If you plan one power cooking session each week, you’ll have a well-stocked freezer at the end of a month with very little work or effort on your part. Why, that’s practically a self-filling freezer!

Other Tips for Freezing

• Label well. Don’t be caught off guard by Mystery Meatloaf. Be sure to label each package with the date prepared, the name of the recipe, and preparation instructions so you don’t need to scramble for the recipe on the day of serving.
  
  
• Never put hot food in the freezer. That is a recipe for food poisoning.
  
  
• Chill the food completely before freezing. This will help it freeze quickly and therefore reduce its chances of forming large ice crystals and freezer burn.
  
  
• Use it or lose it. While frozen food will keep indefinitely if kept under 0°F, very few home freezers keep such a steady temperature. Keep track of what you have and use it up, ideally within two to three months for best taste and texture.

If you’re not sure a favorite recipe freezes well, simply cool, label, and freeze a small portion of it the next time you make it. A week later, thaw and prepare for serving. If you like it, then you know you’ve got another winner to add to your freezer cooking.

Source: Kitchn

Marge's Cinnamon Rolls

Rolls: makes 2 full cookie sheets
2 pkg yeast or 4 1/2 tsp
1/2 Cup warm water
(Mix Together)

2 Cups scolded Milk (just before boiling point)
6 TBS Sugar
6 TBS Shortening
3 tsp salt
(Mix Together and Cool then add to yeast mixture)

3 eggs (whipped)
6 1/2 Cup Flour
(add to above)

Add flour a little at a time. Make a soft dough. Mix 5min. Let rise 45-60min (until doubled in size).
Knead and let rise again 45-60min (until doubled in size) or if halving the recipe you can place in a bread machine under dough setting and let it do its work.

Filling:
1/2 cup butter, softened
2 cups brown sugar
2 Tablespoons ground cinnamon
raisins and walnuts optional

Cut dough in half then Roll out each on floured counter 1/2" thick.
Spread melted butter over the rolled out dough then sprinkle sugar and cinnamon mixture over the butter. optional top with raisins and/or walnuts.
Roll up and cut.
Dip in melted butter and let rise 20-30min.
Bake for 10-15min at 375 degrees

Cream Cheese Icing:
8 ounces cream cheese, softened
1/2 cup butter, softened
1 teaspoon vanilla
1/4 teaspoon salt
3 cups powdered sugar or more or less to your liking the original recipe called for more like 5-7 cups
1/4 cup milk

Beat together to consistency then spread over cooled cinnamon rolls.


Halved Recipe: (I like to half the recipe and through the dough in a bread machine under dough setting)
Rolls:
1 pkg yeast or 2 1/4 tsp
1/4 Cup warm water no more than 110 degrees
(Mix Together)

1 Cups scolded Milk (just before boiling point then let cool)
3 TBS Sugar
3 TBS Shortening
1 1/2 tsp salt
(Mix Together and Cool then add to yeast mixture)

2 eggs (whipped)
3 1/4 Cup Flour
(add to above)

Add flour a little at a time. Make a soft dough. Mix 5min. Let rise 45-60min (until doubled in size).
Knead and let rise again 45-60min (until doubled in size) or place in a bread machine under dough setting and let it do its work.

Filling:
1/4 cup butter, softened
1 cups brown sugar
1 Tablespoons ground cinnamon
raisins and walnuts optional

Cut dough in half then Roll out each on floured counter 1/2" thick.
Spread melted butter over the rolled out dough then sprinkle sugar and cinnamon mixture over the butter. optional top with raisins and/or walnuts.
Roll up and cut.
Dip in melted butter and let rise 30min.
Bake for 10-15min at 375 degrees


Cream Cheese Icing:
4 ounces cream cheese, softened
1/4 cup butter, softened
1/2 teaspoon vanilla
1/8 teaspoon salt
2 cups powdered sugar or more or less to your liking
1/8 cup milk

Beat together to consistency then spread over cooled cinnamon rolls.

Submitted by: Amy Brice from Grandmother in-law Marjorie Robinson
I got this recipe when Jimmy's grandmother passed away, they made them for the funeral luncheon and had her recipe on display. The original recipe called for Icing but I like the cream cheese icing better so I added that. 

Oreo Buttercream Frosting

Ingredients:
1 cup unsalted butter, room temperature
2 teaspoons vanilla extract
3 Tablespoons milk or heavy cream
4 cups powdered sugar
16 Oreos, finely crushed (I used my food processor)

Directions:  In a large bowl cream butter, vanilla and milk. Slowly add in powdered sugar until creamy and fluffy. Mix in crushed oreos until well combined. Frost chocolate cupcakes!

Submitted by: Amy Brice from Life in the Lofthouse
This frosting is sooo yummy my kids couldn't get enough. If you click on the link the chocolate cupcake recipe was good but not great I am going to try to find a better cake recipe or just use a box next time. 

Gingerbread Playdough

Ingredients:

• 1 cup all purpose flour
• 1/2 cup salt
• 2 tsp. cream of tartar
• 1 tbsp. ground cinnamon
• 2 tsp. ground ginger
• 1 tsp. ground nutmeg
• 1 tsp. ground cloves
• 2 tbsp. vegetable oil
• 1 cup water
• 1 tsp orange extract {optional}

Directions:

1. In a medium saucepan whisk together dry ingredients. Next mix in the water, oil, and orange extract and stir until a thick batter is formed. Cook the mixture over low/medium heat until a thick dough forms. Turn out onto parchment paper and knead until smooth. Makes about 2 cups of dough.

Submitted by: Amy Brice From Sweet Sugarbelle

French Dip Sandwiches

Ingredients:
3 TBSP Onion Soup Mix
3 TBSP Au Jus Mix
4 TSP Chicken Granules
4 cups Water
3-4 lbs Beef Roast

Directions:
Put all ingredients in your labeled freezer bag and place in the freezer.
Place into the crockpot (ingredients can be thawed or frozen) and cook on low for 6-8. Shred beef and serve over toasted subs. Top with Provolone cheese and dip in Au Jus juice.

Submitted by: Kristi Westover from Eating on a Dime

Sweet & Sour Meatballs

Ingredients:
1 cup Brown Sugar
3 TBSP Corn Starch
¼ cup Vinegar
3 TBSP Soy Sauce
1 Package of Frozen Meatballs

Directions:
Put all ingredients in your labeled freezer bag and place in the freezer. Place into the crockpot (ingredients can be thawed or frozen) and cook on low for 6-8.
We served this with brown rice (did you know you can make rice in the crock pot too?) and Asian medley veggies.

Submitted by: Kristi Westover from Eating on a Dime

Shredded Beef Tacos

Ingredients:
2 TSP Chicken Granules
1.5 TBSP Chili Powder
½ TBSP Cumin
½ TSP Garlic Powder
1 TSP Salt
¼ TSP Pepper
2 cups Water
2.5 lbs Chuck Roast

Directions:
Put all ingredients in your labeled freezer bag and place in the freezer.
Place into the crockpot (ingredients can be thawed or frozen) and cook on low for 6-8. Shred beef and serve in tacos.

Submitted by: Kristi Westover from Eating on a Dime

Texas Chili

Ingredients:
1/3 cup Dehydrated Onions
2 TSP Garlic Powder
3 cups Tomato Sauce
1 can Rotel
1.5 TBSP Chili Seasoning
1 can Pinto Beans
1 can Chili Beans
1 cup Water
2 lbs Ground Beef (or Turkey) – this can be raw or cooked

Directions:
Put all ingredients in your labeled freezer bag and place in the freezer.
Place into the crockpot (ingredients can be thawed or frozen) and cook on low for 6-8. If you place the meat in raw, break up the meat once it is cooked. We served this with a side of cornbread and topped with shredded cheese.

Submitted by: Kristi Westover from Eating on a Dime

Easy Crock pot Chicken Alfredo

Ingredients:
2 cans Cream of Chicken Soup (you can also try our homemade version)
1 Italian Dressing Mix
8 oz Cream Cheese
2 cups Water
4-6 Chicken Breasts

Directions:
Place the chicken in the bottom of the crock pot.
Pour all the other ingredients on top.
Cook on low for 6 – 8 hours or on high 3-4 hours.
Stir the sauce and serve over fettucini noodles. We liked the chicken shredded and mixed in with the sauce.
You can freeze this too!
All you do to freeze it put all ingredients in your labeled freezer bag and place in the freezer. No need to cook anything.
To cook – Place into the crockpot (ingredients can be thawed or frozen) and cook on low for 6-8. Shred chicken and serve over Fettuccine noodles. We served ours with salad and it was such an easy and delicious dinner.

Submitted by: Kristi Westover from Eating on a Dime

Mediterranean Stuffed Peppers

Ingredients:

4 medium size red, yellow, or orange bell peppers or several minis  
1 lb ground turkey
2 Tb soy sauce

4 green onions

1 ½ cups brown rice  
2 Tb lemon juice

2 Tb olive oil 
¾ cup feta cheese, crumbled

Directions:

Add oil to medium size skillet and add turkey over medium heat. Cook through for 8-10 min.  Stir in rice.  Add soy sauce, green onion, lemon juice and feta, folding to blend.  Remove from heat.  Stuff mixture into the pepper until full.  Place peppers in loaf pan or square baking dish upright and cover with foil.  Bake at 350 for about 25-35 min.

Submitted by: LeAnn Carroll

Maple and Garlic Glazed Salmon

Ingredients:

½ lb salmon

2 Tb pure maple syrup

1 Tb garlic infused oil

1 Tb soy sauce

Salt and Pepper, to taste

Dash of crushed red pepper

Directions:

Preheat oven to 400 F.  In a small bowl, mix maple syrup, soy sauce, garlic infused oil, salt, and pepper.  Place salmon in glass baking dish and coat with mixture.  Marinate in fridge for 25-30 min.  Sprinkle with red pepper flakes and bake for 20 min. until cooked through.

Submitted by: LeAnn Carroll

Macaroni and Cheese

Ingredients:

4 Tb butter

2 ⅔ cup milk

¼ cup flour

1 tsp salt

pepper to taste

4 cups grated cheddar and parmesan cheese (3:1)

1 pkg pasta

Directions:

Cook pasta according to directions.  Make a roux with butter, milk, flour, and seasonings.  Remove from heat and add cheese slowly until melted and smooth.  Add to pasta.

Submitted by: LeAnn Carroll

Lemon Chicken

Ingredients:

20 oz. boneless, skinless chicken breasts, cut into large pieces

3 Tb flour

¼ cup butter

1 tsp salt

1 tsp parsley

½ tsp pepper

½ tsp oregano

¼ tsp basil

⅛ tsp thyme

⅛ tsp celery salt

½ cup lemon juice (about 2 lemons)

¾ cup chicken broth

Directions:

Coat chicken in flour.  Brown chicken in butter on each side.  Move chicken to slow cooker.  Sprinkle with herbs and seasonings.  Pour lemon juice, chicken broth over the top.  Cover and cook on low for 3-4 hours.  Serve over rice, pasta, or quinoa.

Submitted by: LeAnn Carroll

Asian Pork Meatballs

Ingredients:
1 lb. minced pork

1 Tb rice flour (or reg. Flour)

1 egg, beaten

2 Tb chopped fresh cilantro

Salt and Pepper

Mix together and make into meatballs.  Cook at 375 deg. for 20-25 min.

Sauce:

¾ cup maple syrup

½ cup soy sauce

4 tsp sesame oil

I usually add some cornstarch to thicken….

Serve over rice and garnish with sesame seeds and green onions if desired.

Submitted by: LeAnn Carroll

I usually double the recipe

Zuppa Toscana

Ingredients:

1 lb. ground Pork Sausage

1 bag frozen diced potatoes (hashbrowns)

32 oz. chicken stock

½ bunch of kale, de-stemmed and torn into bite sized pieces

1 cup heavy cream

2 T flour

Salt and pepper to taste

Pinch of red pepper flakes

Directions:

1. Brown sausage over medium heat 
2. Drain off grease and then add sausage to the bottom of crockpot  
3. Add bag of potatoes, cover with chicken stock and water, if necessary, to completely cover.  
4. Cover and cook on LOW for 5-6 hours, or HIGH for 3-4 hours.  
5. Whisk together heavy cream and flour until well mixed.  Pour into crockpot and add kale.  Stir to combine.   
6. Season to taste.
 

Submitted by: LeAnn Carroll

 

Cream of Broccoli Soup

Ingredients:

¼ cup chopped green onion  
1 can chicken broth

¼ cup chopped carrots  
2 cups milk

2 cups chopped broccoli  
1 cup cubed cheese

2 Tbls. butter    
salt & pepper to taste

¼ cup flour

Directions: Cook onion, carrots, and broccoli in margarine until tender.  Add flour and cook for about 30 seconds.  Add chicken broth and milk while stirring.  Cook until thick or boiling, stirring constantly.  Remove from heat and slowly add the cheese while stirring to prevent separation.  Makes about 5-6 servings.

Submitted by: LeAnn Carroll from Rebecca Abbott

Avocado Salad

Ingredients:
1 lb. Roma tomatoes 
1 English cucumber
1/2 medium red onion, sliced
2 avocados, diced
Optional, add toasted pine nuts 

Whisk together:
2 T EVOO (or sunflower oil)
Juice of 1 lemon (about 2T)
1/4 c (1/2 bunch) cilantro, chopped
1 t sea salt or 3/4 t sea salt
1/8 t black pepper 

Combine all ingredients. 

Submitted by: Marlane

13 Freezable Dinners Low Carb Under 400 Calories

Smothered Meatballs & Marinara

Ingredients:
For the meatballs

• 1 pound (16 ounces) lean ground pork
• 1/4 cup ricotta cheese
• 1/4 cup shredded Havarti cheese (or cheese of choice)
• 1 teaspoon minced garlic
• 1 teaspoon oregano
• 1 teaspoon garlic powder
• 1/2 teaspoon ground fennel seeds
• 1/2 teaspoon salt or garlic salt

Remaining ingredients

• 1 teaspoon olive oil
• 1 cup marinara (certified gluten-free if necessary)
• 1 cup shredded Havarti cheese (or cheese of choice)
• 1/4 cup sliced basil

Directions:
Preheat oven to 375 degrees F.
To make meatballs, combine all of the ingredients above except for the olive oil and basil. Roll into small balls and set aside.
Heat a large cast-iron skillet to medium-low heat, and add a teaspoon of olive oil, or spray with cooking spray.
Place the meatballs in the skillet (this may take 2 batches) and cook until browned on all sides, turning occasionally. This will take about 4 minutes per batch.
Remove the meatballs from the skillet and place on paper towels to drain the grease.
Add the marinara to the cast iron skillet, place the meatballs back in the skillet, and top with the shredded cheese.
Bake for 30 minutes at 375 degrees F. Top with basil.

Nutrition Information:
Serves: 6 |  Serving Size: 3 meatballs
Per serving: Calories: 241; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 39mg; Sodium: 561mg; Carbohydrate: 7g; Dietary Fiber: 0g; Sugar: 4g; Protein: 23g
Nutrition Bonus: Potassium: 177mg; Iron: 3%; Vitamin A: 13%; Vitamin C: 3%; Calcium: 21%

CITRUS HERB ROAST CHICKEN

Ingredients:

8 leg and thigh pieces
½ cup orange juice
1 tbsp lime juice
1 tbsp lemon juice
1 tbsp oil
2 tbsp crushed garlic
¼ tsp cumin
½ tsp black pepper
½ tsp red pepper flakes
2 1/2 tsp salt
¼ cup cilantro
½ tsp dried oregano

Directions:

Place all ingredients in a large resealable bag and refrigerate overnight. Preheat oven to 400 degrees. Remove chicken from the marinade and place on a baking pan; discard the marinade. Place in preheated oven and bake for 45-50 minutes or until golden brown.

Hearty Beef Stroganoff 

Ingredients:

• 1 1/2 lb beef rump roast (aka bottom round), trimmed and thinly sliced into 2-inch strips
• 1 1/2 tsp fresh ground black pepper
• 1/2 tsp sea salt
• 2 tsp safflower oil
• 1 yellow onion, thinly sliced
• 2 cloves garlic, minced
• 1/2 cup dry white wine
• 3/4 cup low-sodium beef broth, divided
• 3 tbsp white whole-wheat flour
• 2 tbsp Worcestershire sauce
• 8 oz white mushrooms, sliced
• 2 bay leaves
• 1 star anise
• 1/2 cup sour cream (NOTE: Nonfat will not work for this use; TRY: Green Valley Organics Lactose-Free Sour Cream)

Preparation:

1. Season beef with pepper and salt, tossing to coat. Heat a large skillet on medium-high and brush with oil. Working in batches, cook beef, tossing to brown on all sides, and transfer to a 5-qt slow cooker. In the same pan, add onions and cook, stirring occasionally, until softened, about 3 minutes. Add garlic and cook until fragrant, 30 seconds more. Add onion mixture to slow cooker.
2. Reduce heat to medium-low and add wine. Stir with a wooden spoon to scrape up any brown bits. In a small bowl, combine 1/4 cup of broth with flour and whisk until no lumps remain. Add to skillet with remaining 1/2 cup broth and Worcestershire sauce and cook, stirring constantly until slightly thickened, about 1 minute. Add sauce to slow cooker and top with mushrooms. Add bay leaves and star anise. (TIP: Make bay leaves and star anise easy to remove by wrapping them in a square of cheesecloth tied with kitchen string. When it’s time to remove them, just lift the cheesecloth out of the slow cooker.)
3. Cover and cook on high for 4 hours, until beef is fork-tender. To serve, remove bay leaves and star anise and swirl sour cream into the sauce. Serve warm over broad noodles or brown rice.

Nutrition Information

• Serving Size: 1 cup
• Calories: 302
• Carbohydrate Content: 8 g
• Cholesterol Content: 91 mg
• Fat Content: 18 g
• Fiber Content: 1 g
• Protein Content: 26 g
• Saturated Fat Content: 7 g
• Sodium Content: 305 mg
• Sugar Content: 3 g
• Monounsaturated Fat Content: 7 g
• Polyunsaturated Fat Content: 2 g

 

Slow Cooker Jerk Chicken

Ingredients:

• 1 cup of chopped Green Onions (approx. 2-3 stalks)
• 3/4 teaspoon dried Thyme
• 1 Garlic Clove
• 1/4 teaspoon Cayenne Pepper (or more if you like it really spicy)
• 1 teaspoon ground Allspice
• 1 teaspoon ground dried Mustard
• 1/4 teaspoon Cinnamon
• 1/2 teaspoon Salt
• 1 tablespoon fresh Lemon Juice
• 1 tablespoon Honey
• 2 pounds of Chicken Legs (approx. 10 drumsticks), with skin on or off as preference
• 1 teaspoon Coconut or Olive oil for greasing slow cooker

Directions:
To make jerk seasoning, add all ingredients (except chicken legs and oil) to food processor and pulse until combined.
Grease the slow cooker with oil and place chicken inside. Top with jerk mixture. Cook on low for 4 hours, turning chicken over and basting with juices after 2 hours if possible.
Before serving, set oven to broil. Transfer chicken to baking sheet or roasting pan and pour remaining juices on top. Broil chicken until it is crispy on the outside, about 5 minutes.

Nutrition Information:
Serves: 5  |  Serving Size: 2 drumsticks
Per serving: Calories: 253 ; Total Fat: 12 g; Saturated Fat: 6 g; Monounsaturated Fat: 5 g; Cholesterol: 184mg; Sodium: 376 mg; Carbohydrate: 6 g; Dietary Fiber: 1 g; Sugar: 4 g; Protein 34 g
Nutrition Bonus: Potassium: 71 mg; Vitamin A: 1%; Vitamin C: 2%; Calcium: 0%; Iron: 1%

Mediterranean Boneless Pork Chops with Julienned Vegetables

Mediterranean Boneless Pork Chops with Julienned Vegetables

Ingredients:

• 16 oz (8) thin sliced center cut boneless pork chops
• 3/4 tsp of McCormick Montreal Chicken Seasoning (25% Less Sodium)
• 1 small (6 oz) zucchini, ends trimmed off
• 1 small (6 oz) yellow squash, ends trimmed off
• 1 cup halved grape tomatoes
• 1 tablespoon extra virgin olive oil
• ¼ tsp Kosher salt and fresh cracked pepper
• ¼ teaspoon oregano
• 3 garlic cloves, sliced thin
• cooking spray
• 1/4 cup of pitted and sliced Kalamata olives
• 1/4 cup of crumbled Feta cheese
•  fresh juice from 1/2 large lemon
• 1 tsp grated Lemon rind

Directions:

1. Preheat oven to 450 degrees. Season the pork chops with Montreal seasoning (or any seasoned salt you like).
2. To Julienne the Zucchini and Yellow Squash: Use a mandolin fitted with a julienne blade, or slice the zucchini into 1/8-inch thick slices. Cut the slices lengthwise into 1/8-inch thick strips. (Or you can use a spiralizer)
3. Toss the tomatoes with 1/2 tbsp of the olive oil, 1/8 tsp salt, pepper, and oregano.  Place tomatoes, cut side up, on a baking sheet lightly sprayed with cooking spray; roast for 10 minutes.
4. Add sliced garlic and roast for another 5 minutes (this will prevent the garlic from burning).
5. Transfer to a large work bowl and set aside.
6. Reduce oven to 200°F.
7. Heat a large non-stick skillet over medium-high heat, add remaining 1/2 tablespoon of olive oil and zucchini with 1/8 tsp salt and sauté until tender, about 5 minutes.
8. Add to bowl with tomatoes and place in the warm oven.
9. Working in two batches, spray the skillet with cooking spray and cook half of the the pork chops on medium-high heat for about 1 1/2 to 2 minutes on each side.  The pork chops are thin so you don’t want to over cook them or they will be tough.  Set aside on a platter.
10. Remove the vegetables from the oven toss with Kalamata olives, juice of lemon and lemon rind.
11. Serve the vegetables over the pork chops and top with Feta cheese.

Nutrition Information:

Yield: 4 Servings, Serving Size: 2 chops, 3/4c veggies

• Amount Per Serving:
• Smart Points: 6
• Points +: 6
• Calories: 230
• Total Fat: 9g
• Saturated Fat: g
• Cholesterol: 72mg
• Sodium: 502mg
• Carbohydrates: 9g
• Fiber: 2g
• Sugar: 2g
• Protein: 28g

Beef Filets with Pomegranate-Pinot Sauce

Ingredients:

• 4 (4-ounce) beef tenderloin steaks, trimmed
• 3/8 teaspoon salt
• 1/2 teaspoon freshly ground black pepper, divided
• Cooking spray
• 1 tablespoon minced shallots
• 1/3 cup pinot noir or burgundy wine
• 1/3 cup pomegranate juice
• 1/3 cup fat-free, lower-sodium beef broth
• 1 thyme sprig
• 1 1/2 tablespoons chilled butter, cut into small pieces

Directions:
Heat a large heavy skillet over medium-high heat. Sprinkle steaks evenly with salt and 1/4 teaspoon pepper. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm.
Add shallots to pan; sauté 30 seconds. Add remaining 1/4 teaspoon pepper, wine, juice, broth, and thyme sprig; bring to a boil. Cook 7 minutes or until reduced to about 3 tablespoons. Remove from heat; discard thyme sprig. Add butter to sauce, stirring until butter melts. Serve sauce with steaks.

Nutrition Information:
Serves: 4 |  Serving Size: 1 steak + 2 teaspoons sauce
Per serving: Calories: 236; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 84mg; Sodium: 333mg; Carbohydrate: 4g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g
Nutrition Bonus: Potassium: 485mg; Iron: 13%; Vitamin A: 4%; Vitamin C: 1%; Calcium: 3%

 

Healthier Kung Pao Chicken

Ingredients:

• 3 (6-ounce) boneless, skinless chicken breasts, thinly sliced into bite-size pieces
• Salt and pepper, to taste
• 2 tablespoons reduced-sodium soy sauce (certified gluten-free if necessary)
• 1 tablespoon Sriracha
• 1 tablespoon chili paste (certified gluten-free if necessary)
• 1 tablespoon honey
• 2 tablespoons sesame oil, divided
• 2 tablespoons minced garlic, divided
• 24 ounces fresh green beans, ends trimmed
• 1 teaspoon sesame seeds
• Optional garnish: crushed peanuts or cashews

Directions:

Season chicken with salt and pepper. Set aside.
Prep stir-fry sauce by mixing together soy sauce, Sriracha, chili paste and honey in a small bowl. Set aside.
Place 1 tablespoon sesame oil and 1 tablespoon minced garlic in a large skillet or wok on medium-high heat.
Add chicken, and sauté for about 5 minutes. Remove chicken (it will only be partially cooked), and set aside.
Place the remaining tablespoon of sesame oil and garlic in the pan and turn to high heat. Add green beans, and sauté for 5–7 minutes, or until they begin to soften. Add chicken, and continue to cook for 5 more minutes, or until the chicken is cooked all the way through.
Add stir-fry sauce, and reduce heat to medium-low. Cook for a few more minutes, until the sauce has reduced and thickened slightly. Add sesame seeds, and let sit for at least 5 minutes, so the sauce can thicken a bit more. Serve hot.
Garnish with peanuts or cashews as desired.

Nutrition Information:

Serves: 4  |  Serving Size: 1/4 recipe
Per serving: Calories: 375; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Cholesterol: 82mg; Sodium: 495mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 8g; Protein: 30g
Nutrition Bonus: Potassium: 717mg; Iron: 10%; Vitamin A: 13%; Vitamin C: 20%; Calcium: 6%

Portobello Pesto Pizza

Ingredients:
For the basil pesto

• 2 tablespoons of pine nuts (substitute with walnuts if you’re on a budget)
• 2 cups loosely packed basil leaves
• 1 garlic clove, peeled
• 1/2 small avocado
• 3 tablespoons olive oil

 For the portobello pesto pizza

• 4 portobello mushrooms
• 2 medium tomatoes, sliced
• 1 1/2 tablespoon olive oil
• 4 ounces grated mozzarella (Or use sliced sandwich cheese – mozzarella, fontina, Swiss; 1 slice is approx. 1 ounce)

Directions:
Preheat oven to 400 degrees F.
Make the basil pesto by combining pine nuts, basil, garlic and avocado in a food processor. Pulse until ingredients are broken up. Drizzle in olive oil, while keeping the food processor on, until you get a sauce-like consistency. Season with salt and pepper. (NOTE: basil pesto can be done 3 days ahead)
Remove stems from portobello mushrooms and use a spoon to scrape out the inside gills (dark ridge-y stuff). Brush mushrooms with olive oil on both sides. Place mushrooms cap side down on a sheet pan. Spoon approximately 1/3 cup of basil pesto onto the mushroom. Top with sliced tomatoes and sprinkle with cheese.
Bake in the oven for 15 to 18 minutes, until cheese is bubbly.

Nutrition Information:
Serves: 4  |  Serving Size: 1 mushroom pizza
Per serving: Calories: 303; Total Fat: 29g; Saturated Fat: 6g; Monounsaturated Fat: 17g; Cholesterol: 18mg; Sodium: 190mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 1g; Protein 13g
Nutrition Bonus: Potassium: 228mg; Iron: 7%; Vitamin A: 4%; Vitamin C: 7%; Calcium: 23%

 

 Spaghetti Squash Lasagna

Ingredients:

• 1 medium spaghetti squash (about 4 cups cooked, divided)
• 1 1/2 cups low-fat ricotta cheese, divided
• 1 large egg
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/4 teaspoon garlic powder
• 1 1/2 cups thick marinara sauce, divided
• 4 cups fresh baby spinach, chopped and divided
• 1/2 cup part-skim mozzarella cheese, divided
• Grape tomatoes (optional garnish)
• Red pepper flakes (optional garnish)

Directions:
Slice spaghetti squash in half, remove the seeds, and bake it flesh side down for 40 minutes at 350°F.
To make this recipe quickly, use leftover spaghetti squash. Run a fork into the spaghetti squash to create strands, and throw away the skin. Use a paper towel to pat away excess moisture.
Preheat the oven to 350°F.
Combine the ricotta with the egg, basil, oregano, and garlic powder.
Begin layering by placing 1/2 cup of the marinara sauce in the bottom of a greased 8×8 or 9×9 pan. Continue with 2 cups of cooked spaghetti squash, 3/4 cup of the ricotta mixture, 2 cups fresh chopped spinach, 1/2 cup marinara sauce, and 1/4 cup mozzarella. Repeat the process once with those same amounts (layering spaghetti squash, ricotta, spinach, pasta sauce, and finally mozzarella).
Garnish with sliced grape tomatoes, any additional chopped spinach or mozzarella, and red pepper flakes.
Bake uncovered for 30 minutes, until bubbling.
Let it sit for 10 minutes before slicing. To serve immediately, use a slotted spoon and allow any excess liquid to drain out of the pan. Leftovers will be even firmer and slice into nice squares.

Nutrition Information:
Serves: 6 |  Serving Size: 1/6 of dish
Per serving: Calories: 129; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 192mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 5g; Protein: 7g
Nutrition Bonus: Potassium: 144mg; Iron: 8%; Vitamin A: 50%; Vitamin C: 35%; Calcium: 34%

 

Spiralized Squash Frittata

Ingredients:

• 2 large zucchini
• 2 teaspoons olive oil
• 1 garlic clove, minced
• 4 large eggs
• 3/4 cup 1% milk
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 ounces shredded Parmesan cheese

Directions:

Spiralize zucchini on a medium grate.
Preheat oven to 350°F. In a 9-inch ovenproof skillet over medium heat, cook zucchini in olive oil until slightly softened. Try not to constantly stir the zucchini to avoid breaking it. Add garlic, and cook until fragrant.
Whisk together  eggs, milk, salt and pepper in a bowl. Pour egg mixture over the zucchini.
Bake for 15–18 minutes, or until center is set. Sprinkle cheese over frittata, and cook for another 2 minutes, or until cheese is melted. Cut into 4 wedges.

Nutrition Information:

Serves: 4  |  Serving Size: 1/4 frittata
Per serving: Calories: 157; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 192mg; Sodium: 340mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 5g; Protein: 12g
Nutrition Bonus: Potassium: 570mg; Iron: 9%; Vitamin A: 14%; Vitamin C: 46%; Calcium: 18%

Sweet Potato Egg Casserole

Ingredients:

• 1 medium sweet potato, scrubbed clean
• 1 1/2 tablespoons olive oil, divided
• 1/2 tablespoon dried rosemary
• 1/4 teaspoon sea salt
• 1 1/2 teaspoons butter
• 4 garlic cloves, minced
• 2 cups spinach, thinly sliced
• 8 large eggs
• 1/2 cup milk
• 1 cup shredded cheese
• 1/4 cup sliced green onions (optional)

Directions:
Heat oven to 375°F, and line a baking sheet with parchment.
Thinly slice the sweet potato, place in a mixing bowl, and toss with 1 tablespoon of olive oil. Sprinkle in the rosemary and sea salt, and mix well again.
Spread the sweet potatoes on the lined baking sheet, and roast for 20 minutes. Flip them over and roast for another 5 minutes. Remove from the oven, and set aside. Turn the oven up to 400°F.
In a small saucepan over medium-low heat, melt together the butter and 1/2 tablespoon olive oil. Stir in the garlic, and sauté until softened, about 1–2 minutes. Continue stirring to keep from burning. Stir in the spinach. Cook over medium-low for another 2-3 minutes, until wilted. Remove from heat, and set aside.
Grease a 9-by-9-inch baking  dish, and layer the potatoes evenly on the bottom. Cover them with the spinach, and set aside.
In a large mixing bowl, whisk together the eggs and milk, then pour over the potatoes and spinach. Sprinkle on the shredded cheese.
Bake for 25 minutes, until the center is set. Turn the broiler to high, and broil for 2 minutes to crisp up the top.
Let sit for 5 minutes before slicing. Garnish with sliced green onions.

Nutrition Information:
Serves: 4 |  Serving Size: 1 slice
Per serving: Calories: 340; Total Fat: 22g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 454mg; Sodium: 564mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 2g; Protein: 21g
Nutrition Bonus: Potassium: 436mg; Iron: 7%; Vitamin A: 140%; Vitamin C: 16%; Calcium: 97%

 

Spaghetti Squash with Creamy Vegan Tomato Sauce

Ingredients:

for the spaghetti squash

• 1 medium spaghetti squash
• 2 teaspoons extra virgin olive oil
• 2 teaspoons minced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper

for the tomato sauce

• 1/2 cup raw cashews, soaked
• 1 (15 ounce) can low sodium diced fire roasted tomatoes
• 1/4 cup basil leaves, chopped
• 2 tablespoons water
• 1/2 teaspoon salt
• Red pepper flakes (optional)

Directions:
Place cashews in a bowl and cover with water. Allow them to soak for at least 2 hours or overnight. (I bring water to a boil in a tea kettle, cover the cashews with the hot water, and let them soak for 30 minutes when I’m in a hurry.)
Preheat oven to 375 degrees F. Slice spaghetti squash in half. Scoop out seeds and stringy flesh with a spoon. Rub a teaspoon of olive oil over each half (inside, not outside). Rub with garlic and sprinkle with salt and pepper.
Place face down on a baking sheet and bake for 35 minutes.
Meanwhile, place the sauce ingredients in a blender and blend until completely smooth and creamy. Set aside.
Use a fork to shred the spaghetti squash into strands. Heat a pan over medium heat. Place squash in a pan and cover with sauce (I used about 2/3 of the sauce and saved the rest). Toss to combine until warmed through.
Top with fresh basil and red pepper flakes prior to serving.

Nutrition Information:
Serves: 3|  Serving Size: 1/3 of dish
Per serving: Calories: 202; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 630mg; Carbohydrate: 19; Dietary Fiber: 4g; Sugar: 7g; Protein: 5g
Nutrition Bonus: Potassium: 247mg; Iron: 12%; Vitamin A: 12%; Vitamin C: 23%; Calcium: 4%

 

Mushroom Cauliflower Vegan Burgers

Ingredients:

• 1/2 yellow onion, chopped
• 1 clove garlic, minced
• 1 tbsp olive oil
• 8 oz. mushrooms, chopped into small pieces
• 1/2 head of cauliflower, grated (or 2 cups)
• 1/2 tsp dried rosemary
• 6+ tbsp almond flour (or sub in oat flour for a nut-free option)
• salt, pepper to taste
• Toppings: Ketchup, spinach, mustard-tahini slaw (recipe here)

Directions:

1. Prep the slaw first by combining all ingredients in a small mixing bowl and setting aside while you make the burgers.
2. Add chopped onion and olive oil to a cast iron skillet or flat pan for sautéing, heat over medium and cook for 2 minutes.
3. Add minced garlic and chopped mushrooms next, then sprinkle the dried rosemary.
4. Saute with a wooden spoon for 3-4 minutes until mushrooms are soft.
5. Add in the cauliflower “rice” and stir with your spoon for another minute or so, adding in salt and pepper to taste.
6. Shut off the heat and transfer mixture to a mixing bowl, let sit until it comes to room temperature where you can handle it easily. While you wait, prep the oven by pre-heating to 400f degrees and lining a baking sheet with parchment paper.
7. Once mixture is cool enough to handle, add in the almond flour two tbsp at a time (you may need more/less depending on how much liquid is in your mixture from the cauliflower and mushrooms) and mix everything together with a spoon until you see it coming together where you can form it into patties. Form into 6 burger patties, they should stick together when held in the palm of your hand, if they’re cracking too much – adjust with more flour. Once ready, place them on parchment paper lined baking sheet.
8. Now start cooking your burgers! Bake in the oven for approx. 30 minutes at 400f degrees or until golden brown on top, you can also broil for the last few minutes to get a nicer color.
9. You’re almost there – now for stacking this bad boy: Prep either a bun (or gf english muffin in my case) or lettuce on your plate, add some ketchup or your favorite burger sauce, add some spinach or tomatoes, then the burger – top off with some of my mustard tahini slaw or your favorite burger toppings like: red onion and pickles! ENJOY THAT.

 Submitted By: Cindy McGibbon from My Fitness Pal