Veggie Pasta Marinara

After spending a lot of time in airports this past weekend, I was glad to get back in my kitchen & try to get back on somewhat of a normal routine to start my Monday. I didn't have time to get to the grocery store Sunday night after a weekend away, so I had to throw together some stuff I had available in my pantry.

I found these veggie pasta variations by Barilla at Giant Eagle & thought I should try to incorporate it in to a meal. Beware - this pasta is not solely made out of veggies! It is basically regular pasta but pureed vegetables are added to it to give it a boost of some extra nutrients, so you still have the same amount of carbs, calories, etc.

It is still a low-cal meal with 2.5 servings of veggies per serving! It also only took me 20 minutes from start to table. Can't beat that speed on a freezing Monday evening.

INGREDIENTS:

- 1 12oz box of Barilla Veggie Rotini (made with zucchini & spinach)

-  6 cloves of garlic peeled & finely chopped

- 1 tbsp extra virgin olive oil

- 1 medium onion, chopped

- 1 28oz can of diced tomatoes

- 2 tbsp dry basil

- 1 tbsp dry parsley

- 1/4c of cooking water from pasta

- 1/4c grated Parmesan 

HOW TO:

Cook the pasta according to the instructions on the box & drain.

Meanwhile, heat the oil over medium heat in a medium skillet. Add garlic & saute for about 1 minute. Add the onion & continue to cook for about 10 minutes, until the onions start to become transparent.

Add the the tomatoes, basil, and parsley and continue to cook for about 5 minutes. Add 1/4 cup of the starchy, cooking water from your pasta. Add the cooked pasta to all the skillet and combine with sauce. Add the grated Parmesan, combine & serve!

TIP: I garnish with crushed red pepper flakes for some extra flavor & heat.

Nutritional Info Per Serving (recipe yields 4 servings):

- Calories: 471

- Fat: 7g

- Sodium: 462mg

- Protein: 26g

- Carbs: 63g

BONUS: Each serving has 2.5 servings of veggies!

How cute are my little helpers?! I bought the elbow noodle variation made with added squash & carrots & the boys loved them prepared as butter noodles!

Drunken Mussels

I am allergic to shellfish so I couldn't actually taste this, but I made this for Justin & my dad on Christmas Eve & they both said it was delicious. I am not sure if they were being truthful or they are just scared of me if they said otherwise, so try it for yourself & let me know what you think!

INGREDIENTS:
- 1tbsp Extra Virgin Olive Oil
- 2lbs Frozen Mussels (you could use fresh but they are more expensive - I got 2 of the1lb frozen bags, Bantry Bay brand from Giant Eagle)
- 1 small red onion, chopped
- 4 cloves of garlic, finely chopped
- 1tsp crushed red pepper
- 1 can 14.5oz whole tomatoes
- 1c dry white wine (I used a Chardonnay)
- Fresh parsley for garnish

HOW-TO:

Heat the oil in a large Dutch Oven (or large pot if you don't own a Dutch Oven) over medium heat. Add the onion and cook until tender and browned, about 8-10 minutes. Stir in the garlic and crushed red pepper. Stir in the can of tomatoes with their juices and the wine. Break up the tomatoes with the side of a spoon. Heat until boiling.

Once the sauce is boiling then add the mussels. Bring the sauce back to boiling then reduce to med-low heat, cover and simmer until the mussels open. Keep an eye on the mussels and transfer them to a large serving bowl as they open. After 5 minutes, throw any mussels away that haven't opened.

Pour the sauce over the muscles and garnish with fresh parsley then serve.

TIPS: Serve with some crusty, fresh bread for dipping or over some linguine to make a complete meal.

Nutritional Info Per Serving (recipe yields 4 servings):
Calories: 195
Fat: 6g
Sodium: 325mg
Protein: 18g

Nick's ABC Tomato Soup

Nick started eating table food over the last few weeks & he wants to eat everything he sees us or Jake eating. Unfortunately, since he only has 2 teeth, his diet is quite limited. I made this blend of store-bought soup & vegetable ABC noodles to make a yummy treat that Nick gobbles up for lunch, snacks or dinner.

INGREDIENTS:
- 1/3c Vegetable Alphabet Noodles (I found these at Earth Fare, which is like Trader Joe's or Whole Foods)
- 1 package (2 cups) of Tomato-Basil ready to eat soup (I used the Giant Eagle brand)

HOW-TO:
Cook the noodles according to the package. Heat the soup over medium heat. Add the cooked noodles to the soup & serve to your little one!

How cute is he eating this up?!

Nutritional Facts per Serving (recipe yields 2 servings, however, I split it into about 6 for my 8-month old):
Calories: 225
Fat: 5g
Sodium: 640mg
Protein:7.9g
Carbs: 39g

Quick & Easy Chicken Stir Fry

I cheated on this chicken stir-fry & used frozen vegetables instead of fresh. This was such a simple recipe & only required 5 ingredients...all of which I already had in my kitchen. It made for a super quick, easy, & healthy meal to start the week. It was pretty delicious, too!

INGREDIENTS: 
- 1c long grain white rice (you could sub brown rice or skip the rice all together)
- 1.5lbs boneless, skinless chicken breast tenders
- 1 bag of 10oz Broccoli Stir Fry frozen veggies (I used Birds Eye brand)
- 1tbsp extra virgin olive oil
- 1/4c Trader Joe's Soyaki sauce (this is what I had on hand - you could get any Asian cooking sauce that looks good to you...just try to stay around 40 calories/500mg sodium per tbsp)

HOW-TO:
Cook the rice according the the box. Combine 1.5c water and 1c uncooked long grain white rice in a small sauce pan. Cook over medium-high heat until boiling. Reduce heat to low and simmer for about 20-25 minutes until all the water is absorbed & the rice is tender.

Meanwhile, in a large non-stick skillet, cook the chicken over med-high heat. Cook the chicken until browned, about 5 minutes per side. Note, I did not season the chicken at all when I first cooked it. Remove the chicken from the skillet and set aside.

Add the oil to to the skillet and then add the vegetables. Cook the veggies for 5 minutes over medium heat. Return the chicken to the skillet and add the Soyaki sauce. Cover and cook over medium-low heat for 10 minutes.

Serve immediately over rice & enjoy!

TIPS: You can always sub fresh veggies for frozen, choose your favorite veggies to add to your stir-fry. Sweet peppers and matchstick carrots are always great additions for stir-frys. Add some chopped up scallions before serving for a savory, crunchy bite!

Nutritional Facts per Serving (recipe yields 4 servings):
Calories: 320 (266 with no rice)
Fat: 7g
Sodium: 636mg
Protein: 41g
Carbs: 43g (10g with no rice)

Italian Tomato & Sausage Soup

I had some chicken sausage & an onion in my kitchen that needed to be used this morning so I decided to come up with a soup to make for lunch. It seemed like a perfect comfort meal on this cold Saturday. So I raided my kitchen & put together some ingredients & this is what I came up with. Justin & I both loved it & thankfully it made plenty to enjoy for a few more days.

INGREDIENTS:
- 1tbsp extra virgin olive oil
- 1 medium white onion, chopped
- 5 cloves of garlic, chopped
- 1 Package of Johnsonville chicken sausage Italian style with cheese, chopped into bite-size pieces
- 3oz Flat Baby Spinach, chopped (half a bag)
- 28oz can of diced tomato with Italian seasoning with juices
- 32oz low-sodium chicken broth
- 1tsp oregano
- 1tsp basil
- 2tsp crushed red pepper flakes
- 1c uncooked Ditalini Pasta
- Grated Parmesan cheese

HOW-TO:
Heat oil in a dutch over or large pot over medium heat. Add onion & garlic & saute for about 5 minutes, stirring frequently. Add sausage & cook until browned & heated through, stirring frequently, about 10 minutes. Add the spinach, diced tomato, chicken broth, oregano, basil, and crushed red pepper. Cover and cook over med-low heat for 30 minutes.

In the mean time, cook pasta according to package. Once the soup has cooked for 30 minutes, add the cooked pasta. Serve with a garnish of grated Parmesan cheese, about 2 tsp.

TIPS:
- This soup has a lot of sodium because it uses chicken sausage. To reduce the sodium, swap the chicken sausage for diced chicken breasts.
- This is a little spicy, if you don't like spicy foods, cut the red pepper flakes in half or skip them all together.

Nutritional Facts per Serving (recipe yields 8 servings - appx 1.5c per serving):
Calories: 215
Fat: 10g
Sodium: 840mg
Carbs: 17g
Protein: 13g

Jamaican Jerk Chicken with Pineapple & Cucumber Salad

I didn't realize I had never eaten jerk-style chicken until I made this meal the other night....and boy, was I missing out! This meal is so full of flavor but still so light - it's the perfect dinner option for any season. Plus, it is ridiculously easy to make. This dish definitely helps you live life in a "Don't Worry, Be Happy" state-of-mind.

First, you prepare the salad....

Pineapple & Cucumber Salad:
TIP: This could be a salad or salsa - so feel free to double the recipe to snack on throughout the week! If you buy a whole pineapple & cucumber, you have enough ingredients, so whynot?!

INGREDIENTS:
- 1tbsp all-natural honey
- 1tbsp lime juice
- 1/2 of a fresh pineapple (about 1.5c), diced
- 1 small red onion, peeled & diced
- 1/2c seedless cucumber, diced
- 2 cloves garlic
- 2tbsp fresh mint, minced
- 1 tbsp fresh cilantro, minced
**if you like things spicy, feel free to add a fresh jalapeno, seeded & chopped

HOW-TO:

In small bowl, mix the honey & lime juice until combined. In a medium bowl, combine all remaining ingredients. Pour the honey/lime mixture over and toss so everything is evenly coated. That's it, ready to serve!

Nutritional Facts Per Serving (salad only - recipe yields 4 servings):

Calories: 70

Fat: 0

Sodium: 0

Protein: Less than 1g

Next, you will cook the chicken...

Jamaican Jerk Chicken:

INGREDIENTS:

- 4 Boneless, skinless chicken breasts (about 1.5lbs) - pounded thin until about 1/2" 

    Time-saving tip: You can usually buy chicken breasts thin-sliced to save time)

- 1 tbsp Extra Virgin Olive Oil

- 1 bunch of green onions/scallions

- 1 small fresh habanero, seeded & chopped

- 1/2 tsp ground ginger

- 1tsp All Spice

- 1/2c low-sodium chicken broth 

- 1tbsp low-sodium soy sauce

HOW-TO:

Heat the 1/2 tbsp oil in a large pan over med-high then add the chicken until cooked through - about 5 minutes per side. Once the chicken is cooked, transfer it to a plate.

Next, add the remaining 1/2tbsp of oil to the pan. Then add the scallions, habanero, ginger, and allspice. Cook together for about 1 minute while stirring. Add the broth & soy sauce, cooking until it is reduce by about 1/2, about 3 minutes. 

Return the chicken to the skillet to coat each piece evenly with the sauce.

To serve, place a piece of chicken with sauce on a plate then top with the pineapple-cucumber salsa. Enjoy, Mon!

Nutritional Facts Per Serving (chicken & sauce only - recipe yields 4 servings):

Calories: 200

Fat: 5g

Sodium:275mg

Protein: 40g

Kid's Korner

Warning, this post may make it seem like I am a terrible mom, but I swear I'm not! I'm a very busy mom, who has a full-time job, and not enough hours in the day. Also, this doesn't include any actual recipes since most of the food mentioned is pre-made and takes less than 3 minutes to prepare.

My older son, Jake, was born programmed to only eat the stereotypical kid-foods....hot dogs, mac-n-cheese, PB&J, chicken nuggets, yogurt, pancakes, burgers, pizza, french fries, keppa (or ketchup as most people refer to it), cookies, cake and a generous variety of fruits (he gets that from me). To be honest, I don't think he's actually eaten a vegetable since 2012 unless you count a veggie straw or potato chip (note: I swear I started him on veggie baby food, proved that theory wrong).

Instead of driving myself crazy trying to be super-mom and forcing my kid to eat all colors of the rainbow, I find healthier options of the things I know he loves. Not to mention, I get home around 5:30/6 at night so Jake is already begging for dinner. Needless to say, I don't exactly have 30 minutes to prepare homemade chicken tenders every night.

After spending probably hours in the grocery store reading nutritional labels & ingredients, here are some healthier & quick meals & snacks that your toddler is sure to enjoy. 

Breakfast:

- Pancakes: I buy the Hungry Jack brand pancake mix that you just have to add water. As a backup for days when we just don't have time, I get the frozen mini pancakes or Eggo cinnamon waffles. When choosing a syrup, I always make sure it's labeled No High Fructose Corn Syrup (same rule applies to ketchup).

- Poptarts: I've dubbed these breakfast cookies so Jake actually thinks he's eating a cookie for breakfast. One of the more clever things I've done as a mom, I like to think. Stick with the low-sugar/low-icing and fruit options instead of getting the actual cookie flavors.

- Oatmeal: I get the Quaker single serving fruit blend envelopes and use milk instead of water to sneak in some extra calcium. 

- Turkey Sausage: Jake loves turkey sausage & I think it's a great way to add some extra protein to his diet.

Lunch/Dinner:

- PB& J: I use whole wheat bread, reduced sugar jelly & all natural creamy peanut butter. Justin cuts them into shapes to make this meal even more fun (a trick he learned from his grandma).

- Hot Dogs: I know hot dogs are terrible for you, but my kid loves them. So I buy the all-natural, white meat turkey dogs. You have to be careful because there is a variation of turkey dogs. Make sure you're getting all white meat. Applegate makes a natural turkey dog that has no-nitrates or preservatives. Ballpark also makes a good all-white meat, lean turkey dog. Both only have about 50 calories per link.

- Mac-N-Cheese: 1-serving cups are so easy & convenient. Velveeta's low-fat shells & cheese are so good and only 220 calories per bowl. The best part is that it's ready in under 4 minutes.

- Light Apple Juice: Mott's makes Light Apple Juice that is already watered down. They even have a variation called "Mott's Tots" sold at target that has a fruit punch and grape flavor. 

- Keppa/Ketchup: Jake dips everything in what he calls keppa, so I get the Heinz brand "simple" ketchup, which is simply tomatoes, sugar, salt, vinegar, and spices. 

- Chicken Nuggets: I get all white-meat chicken nuggets made with whole grain breading & added calcium by Tyson.

Snacks:

- Puffs: I can't believe I took puffs away from Jake at such a young age thinking he was over them. As they've resurrected since Nick is now eating them, I found that Jake still loves these as a snack. 

- Fruit Snacks: I get the Mott's Medleys, which are made with all natural fruit & veggie juices.

- Squeeze Pouches: The applesauce and fruit variation squeeze pouches are a great on-the-go snack.

- Yogurt: I get the Chobani Greek yogurt tubes since there isn't a ton of added sugar and it's high in protein. Keep some frozen so you can take them with you and they stay cold.

- Some other snacks I keep on hand are whole grain goldfish crackers, light popcorn, baked cheese puffs, and thin pretzel sticks.

Please note, Jake eats fresh fruit nonstop all day so even though it isn't mentioned above, it's always a great option any time of the day.

Let me know what are some of your favorite kid-friendly brands and other staples you carry along on any fun outing. 

Mac-N-Cheese (Kid-Friendly)

I love noodles in all shapes & sizes. I actually went through a phase in high school where all I would eat was plain noodles sprinkled with Parmesan cheese. I somehow thought this was healthy since it was virtually no fat but I wasn't taking in to consideration it also had zero nutritional value & a ton of carbs.

Now with 2 young boys, I've been in search of a Mac-N-Cheese recipe that we could all enjoy, guilt-free. I added some veggies & protein to this classical dish to increase the nutrients making it a well-rounded meal. Jake doesn't eat vegetables, plain & simple, so any time I can sneak some in, it's always a plus.

INGREDIENTS:
- 12oz Box of Elbow Mac (I use the Ronzoni Smart Taste brand - it's loaded with nutrients but still tastes more like the traditional white pasta)
- 8 slices of turkey bacon (I use Butterball or Applegate brand)
- 1 bag frozen broccoli (about 12oz)
- 2 cups skim milk
- 8oz reduced fat shredded mild cheddar (I use the Sargento brand)
- 1/2 cup part-skim ricotta
- 1tsp dry mustard
- 1/4 tsp cayenne (optional)
- 2 tbsp plain bread crumbs
- 2 tbsp grated Parmesan cheese
- 1 tsp Extra Virgin Olive Oil

HOW-TO:
Preheat your oven to 375* and coat a 9x13 glass baking dish with cooking spray.

Cook the elbow mac according to the instructions on the box. Once finished cooking, drain and transfer to the baking dish.

While the macaroni is cooking, cook the turkey bacon according to the package instructions. Once finished cooking, crumble and set aside.

Place the frozen broccoli and milk in a large saucepan and cook over low heat, stirring frequently to break up the broccoli until it is defrosted. Once defrosted, turn the heat up to medium and cook until the milk starts to simmer, stirring occasionally.

Remove the pan from heat and stir in the cheddar, ricotta, mustard, cayenne, and a dash of salt. Pour this mixture over the macaroni and stir until it is evenly coated. Once finished, add the crumbled turkey bacon so it is evenly distributed throughout.

In a small bowl, combine the bread crumbs, Parmesan, and oil then sprinkle over the macaroni.

Place in the over and bake until the cheeses are bubbling around the edges, about 20-25 minutes. Once bubbling, turn the oven to broil-hi, and broil until the top mixture is golden brown & crunchy. Let this cool for a few minutes before serving...especially to the kiddos!

TIPS:
- This is great for leftovers, so make the big batch and have it throughout the week.
- If your kids are used to shells & cheese, swap the elbow mac for some mini shells.
- To keep this vegetarian, leave out the turkey bacon...still just as good!
- Try swapping out or adding some of your favorite veggies until you find your favorite combo.

Nutritional Facts Per Serving (recipe yields 8 servings):
Calories: 330
Fat: 11g
Sodium: 457
Protein: 18g

Corporate Conundrums

As you've probably now realized, I am a working mom. I work in sales for a business magazine. This means, I spend a lot of time at corporate breakfasts, lunches, happy hours, and dinners rubbing elbows with some of the most influential players in Northeast Ohio (note: I am not one of these players).

Although this can sound pretty fun & is a nice break from the housewife/mom duties, it can make it really tough to stick to any kind of healthy diet. These breakfasts offer your eggs/bacon/potato menu while the lunch/dinner is usually a piece of breaded chicken smothered in a creamy sauce, with a huge helping of carbs and a piece of giant cheesecake staring you in the face for the entire event. I can't forget the cheese spreads & free wine/beer that's the networking happy hour staple.

Over the past 6+ years, I've learned that I need to mentally (and physically) prepare myself before going to one of these events so I don't overindulge. For example, today I had one of my monthly board meeting lunches, so around 11, I ate an apple & told myself I wasn't going to get anything other than a salad. Here was the end result...pretty & delicious!

TIPS:
- If it's a breakfast, eat breakfast BEFORE you go. Make sure you plan accordingly in the morning so you have enough time to do so. When you're at the event, stick with only a few pieces of fruit so it still looks like you're eating.
- If it's a lunch or dinner, make sure you have a filling, healthy snack (try an apple or a handful of raw almonds) before you head out for the event. Then stick with only the salad and fresh veggies offered with your meal.
- Skip the apps! There is nothing nutritious about any app you could ever get at one of these events. Trust me, the chicken egg roll or Swedish meatball just really isn't worth it.
- As your networking during happy hour, skip the wine & opt for water. If you really want to tip one back, make the one glass last the whole time instead of going for the second.
- Skip the bread & dessert. I know, it looks (and is) delicious and it's nearly impossible to resist. Don't reach in the bread basket and once you're done with your meal, place your napkin over the dessert so you aren't tempted.
- Choose iced tea (unsweetened) over pop. Pop is the worst, even diet.
- Choose clear/vinaigrette type dressings over creamy and use it sparingly.
- Whenever you get the "there is a giant cheesecake" or "there are 750 donuts in the break room" email, delete it & avoid the break room for the rest of the day.

What are some of the tricks you play on yourself before heading to a corporate function so you don't fall of your food wagon?!

Manic Mondays Mornings

Every morning it seems like Justin & I are herding cattle trying to get our 2yr old & 7mos old boys out the door so we can get to work...and of course, Monday's seem to be even more painful. We hit the snooze a couple extra times, which leaves us scrambling for time instead of scrambling up a healthy breakfast. To top it off, my horoscope only predicted a 2-star day today so things were destined to be chaotic.

Since I know these kind of mornings are inevitable, I always keep a quick on-the-go breakfast on-hand that I can easily grab from the fridge and then eat it when I get to the office. I don't like the typical granola bars since they leave me feeling hungry an hour later. 

Instead, my go-to is always some plain Greek yogurt (I choose Oikos because I like the taste...and I am aware the sugar content is higher than some other brands, so feel free to grab the less-sugary brands to save the carbs) and some FRESH berries. The Greek yogurt is packed with protein so it keeps me full until lunchtime and having a fresh fruit pairing increase the nutrients and just makes it more appetizing. Pair it with a huge helping of water to try to get the week off to a good start.

What are some of your favorite breakfasts that you grab when you're running late? Send me a message with some of your favorites or leave a comment below!

TIPS:
- Drink at least 64oz of water a day. I try to drink at least 40oz by noon so I am well on my way to this goal. Staying hydrated keeps you feeling great plus it helps keep you full.
- Swap your coffee for some hot green tea in the morning. Try it sans sugar and just a squeeze of lemon. This will help get your metabolism going and leaves you feeling guilt-free & energized.

Nutritional Facts:

Calories: 150

Fat: 0g

Sodium: 45mg

Protein: 12g

Hunter-Style Italian Chicken

Did you know that the common term Cacciatore means hunter in Italian? And the well-known dish, Chicken Cacciatore really just means it's cooked "hunter-style", which is when tomatoes, onions, herbs, and bell peppers are used in the dish. Therefore, it makes a lot of sense that nobody's Chicken Cacciatore recipes are exactly the same. Here is my spin on a hunter-style, Italian inspired, chicken dish.

INGREDIENTS:
- Bone-In Chicken Breasts (about 2.5lbs)
- 1 tbsp Extra Virgin Olive Oil
- 1 medium white onion, cut in half & sliced in half-moons
- 1 medium red bell pepper
- 8oz of white mushrooms, sliced
- 4 cloves of garlic, minced
- 1/2 cup low-sodium chicken broth
- 1 14.5oz can of diced tomatoes
- 1 tsp dried oregano
- 1 tsp of dried parsley
- 2 tsp of crush red pepper flakes (if you don't like too much spice, cut this in half)
- Salt & pepper for seasoning

HOW-TO:

Remove all skin from the chicken breasts & season each side with salt & pepper.

In a large skillet or Dutch Oven, heat oil over medium heat. Add the chicken and cook on each side until golden brown - about 5-7 minutes per side - and then transfer the chicken to a plate.

In the same skillet, add the red bell & onion - saute until they begin to soften, about 5 minutes. Add the mushrooms & cook for about 10 minutes stirring frequently. Stir in garlic to evenly spread across the vegetables. Add the chicken broth and cook for about 2-3 minutes. Next, add the tomatoes & herbs. Cover and simmer for about 10 minutes on medium-low heat.

Return the chicken to the skillet and simmer on medium-low heat for about 20 minutes, or until the chicken is cooked through.

To serve, place the chicken on a platter or in a large bowl & spoon the vegetabls & sauce over top.

TIPS: 

- You could add potatoes to this recipe & put them in from the beginning with the onions or bell peppers.

- Serve with a fresh, crusty bread for dipping!

- Sprinkle some Parmesan cheese on to serve for extra Italian flare. 

Kid-Friendly? Maybe! Even my adorable little tot had to try this one.

Nutritional Facts per Serving (recipe yields 4 servings):

Calories: 375

Fat: 9.5g

Sodium: 365mg

Protein: 56g

Tangy Orchard Chicken

I make chicken a lot for dinner so I am always looking for ways to change things up so we aren't eating the same grilled chicken night after night. I love any meal that incorporates cooked fruit. The warm sweetness of an apple or pear could make even a dry piece of chicken taste good...but trust me, this chicken won't be dry.

This is a perfect meal to make during the fall when apples are at the height of the season. You can use any kind of apple you like for this recipe....granny smith if you like tart, gala for a mild flavor, and when they're in season, try honey-crisp for that extra sweet finish!

INGREDIENTS:
- 4 medium skinless/boneless chicken breast (about 1.5lbs)
- 2 apples of your liking (I used Golden Delicious the last time I made this)
- 1 medium red onion, sliced thin
- 1c low-sodium chicken broth (I used the Rachael Ray all-natural brand)
- 2 tbsp lite maple syrup (I used Log Cabin brand)
- 2 tbsp whole grain dijon mustard
- 1 tsp cornstarch
- 1/3c half & half
- salt & pepper to taste

HOW-TO:

Pound the chicken breasts out thin in between some parchment paper until each breast is about 1/2" thick. Season with a few sprinkles of salt & a couple turns of fresh ground pepper.

Heat the oil in a large skillet over medium heat until hot. Add the chicken breasts and cook until it's browned on each side & cooked through - about 8 minutes per side. Once done cooking, transfer the chicken to a plate and cover with foil to keep warm.

Take the core out of the apples and slice into rings - each apple should yield about 6-8 rings. Arrange the apples & onion on a microwave safe plate, cover with parchment paper, and microwave on high for about 4 minutes.

Transfer the warmed apple & onion mixture to the skillet and cook over medium heat to get a golden brown color. Add the chicken broth, syrup, mustard, and a pinch of salt - cook until mixture is slightly reduced, about 2-3 minutes.

In a small bowl, mix the half & half & cornstarch until smooth and then stir into the apple mixture, cooking until the sauce is somewhat thick, about 2-3 minutes.

To serve, spoon the apple & onion mixture w/ sauce over each piece of chicken.

Blogger Note:
Try serving to your tot & you may be impressed at how easily they wolf this down!

Nutritional Facts Per Serving (recipe yields 4 servings):
Calories: 310
Fat: 9g
Sodium: 350mg
Protein: 40g

South of the Border White Chicken Chili

It's hard for me to find a good, healthy soup I can eat day after day. If love the cream of anything kind of soups, but they are so unhealthy. I've tried my hand at cream of broccoli & beer cheese but neither even came close to measuring up to the real thing. I think some things just require the fat to taste good.

Alas, I try to find other comfort soups that could satisfy my tastebuds but not go straight to my hips. I came up with a super-easy White Chicken Chili this weekend that is so good, Justin asked me to make it again today so he had it to bring for lunch all week. Best part - it's Crock Pot cooking so the most time consuming part of this recipe is opening a few cans. 

INGREDIENTS:

- 2-2.5 lbs Boneless Skinless Chicken Breasts (tenders would work, too)

- 2 packets of taco seasoning (I use the 40% lower sodium by Ortega)

- 2 4.5 oz of diced green chiles (I use Ortega)

- 32oz Low-Sodium Chicken Broth (I get the Rachael Ray All-Natural brand)

- 2 10.25oz cans of fat free/low-fat cream of chicken soup

- 1 cup fat free sour cream

- Green Onion for garnish

HOW-TO:

All you have to do is combine all ingredients (except the sour cream & green onion) in a Crock Pot & cook on low for 8 hours. Once cooking is over, shred up the chicken with 2 forks then stir in the sour cream. Spoon out a serving & garnish with a few green onions & enjoy.

TIPS:

- This is great to bring for lunch for the week & heats up easy, so even if you don't plan on serving 8 people, make this on a Sunday & have it for the week!
- If you only want to make 4 servings, just cut the recipe in half. 

- For a crunchy finish, add a few tortilla strips or crunch up a couple tortilla strips. 

- If you like it spicy, add some chopped jalapenos when serving and/or your favorite hot sauce.

Nutritional Facts Per Serving (recipe yields 8 servings):

Calories: 265

Fat: 2.5g

Sodium: 980mg

Protein: 38g

Spice Up Your Nooner

Get your mind out of the gutter...I'm talking about lunch time, people!

I think lunchtime is one of the most challenging meals. It's hard to prepare a satisfying meal 12 hours in advance & sometimes it's just so much easier to go grab some takeout. I can't exactly afford a $10 sandwich meal everyday (which is usually packed with a bunch of hidden calories). Packing a turkey sandwich on some bread, mayo & cheese at 8pm the night before leaves you with a less-than-appetizing & soggy lunch that leaves you craving more, which makes for a very l o n g afternoon. So what's a girl to do?

For the start of 2014, my husband and I are doing a few weeks of no carbs so no bread with our sandwiches here, but here are a couple alternatives to leave you full and satisfied until it's time to punch the clock at 5. I've even gotten a few ooohs & ahhhs in the hallway as I'm walking back to my desk with my colorful & vibrant lunchtime pick-me-up.

Turkey Lettuce Wraps (Justin's choice):

INGREDIENTS:

- 2-3 Romaine or Green Leaf Lettuce Leaves (whole)

- Dijon Mustard

- 4 slices of deli turkey

- Tomato slices

- Red Onion

- Fat Free shredded cheddar cheese

HOW-TO:

Start by laying the turkey to cover your leaf of lettuce & build up your wrap from there. Add a few cranks of fresh ground pepper if you'd like before eating. Fold them in half & eat it like a taco. They're full of flavor so you can't wait for lunch and they're full of protein so they keep you full to push through the afternoon.

TIPS:

You can prep these the night before & bring them to work the next day and it doesn't get soggy like your typical bread.

These really are easy to do and you can add any veggies you want that you like. Feel free to substitute, remove or add any ingredients to your liking. For example, sub deli turkey for deli chicken breast and add some avocado. Let me know what your favorite combo is. We are always looking for more options to keep lunchtime fresh.

The Big Salad (my personal choice):

My mom always says she doesn't like when she makes her own salad at home & I always tell her it's because she isn't choosing the right ingredients. There are so many options to make a big, delicious, vibrant salad these days....it's about choosing the right things. Long gone are the days of the boring iceberg & carrots. Below is my favorite combo that's gotten me many compliments on how good my lunch looks.

INGREDIENTS:

- Spring Mix Lettuce (or any kind of greens you like)

- Deli Oven Roasted Turkey Breast (2 slices)

- Red Onion Slices

- Handful of Cherry Tomatoes (sliced in halves)

- Some Seedless English Cucumbers (cut into half-moons)

- Reduced Fat Feta Cheese Crumbles

- 2 Hard-Boiled Egg Whites (no yolks!)

- Any fat free/light vinaigrette dressing of your choice

HOW-TO:

Prep this in a Tupperware bowl container the night before work. Take the extra time to dice everything up & arrange it so it looks like your favorite to-go salad from a restaurant. Bring the dressing separate to work & add it right before serving. It's just like getting your favorite chef or cobb salad out but at about 1/4 of the cost.

TIPS:

Choose the right lettuce. Iceberg has pretty much no nutritional value, it's like drinking water. Choose the rich, green lettuces full of vitamins & nutrients. They make so many bagged options now, so make sure to try a variety such as Kale & Arugula or Baby Spring Mix & Spinach.

For a sweet variation, swap the cherry tomatoes for some of your favorite spring time berries and use a sweet dressing (Strawberry Vinaigrette by Maple Grove Farms is one of my favorites, and only 30 calories per serving).

SNACKS:

An awesome snack idea is some fresh, raw veggies with the new Greek yogurt dip by Oikos (only 25 calories per tbsp). Justin likes a mix of veggies (broccoli, cauliflower, and carrots) with the Cucumber Dill dip flavor. I prefer straight carrots with the Vegetable Herb flavor. Pick up these cute side-by-side snack containers by Rubbermaid to make packing easy.

Nutritional Facts: It varies based on what you're eating since I gave a few options here. Since most of this is veggies, it going to be heart healthy. Just watch your condiments & make sure not to use mayos or hi-cal dressings or dips.

Grilled Lemon & Oregano Chicken

I just made this meal during a very, very cold Cleveland, Ohio week. We just survived -10* temps & -30* windchills (not kidding) and something like grilling outdoors couldn't seem further away! So making this summer-esque meal gave us that little taste of warmth & sunshine we needed to push through.

Ingredients:
- 1.5lbs boneless chicken tenders
- 3 medium zucchini
- 3 lemons
- 2 tbsp exta virgin olive oil
- 1 tbsp dried oregano
- 1 tsp garlic salt
- salt & pepper to taste

HOW-TO:
INDOOR: heat a grill pan over med-high heat
OUTDOOR: heat grill to med-high heat

- Cut the zucchini in half & then slice in half again. Slice each zucchini portion in thin, half moons
- Toss the zucchini in 1tbsp EVOO, garlic salt & some pepper. Place on grill & cook until tender with grill marks (3-5 minutes). Remove zucchini from the grill & place on a platter.
- In a large bowl, mix the zest from 2 lemons, the juice from 2 lemons, 1 tbsp oregano, 1 tbsp EVOO, & a pinch of salt. Add chicken & coat evenly.
- Place chicken in the heated grill pan and cook until done (apps 4-5 minutes per side)
- Add chicken to platter with zucchini & cut the remaining lemon into slices - arrange on the platter & squeeze onto the chicken & zucchini to taste.

This light & summery meal is so pretty to look at & tastes just as good. Hope you enjoy it...during a warm, summer night or cold, winter evening!

Nutritional Facts Per Serving (recipe yields 4 servings):
Calories: 258
Fat: 8.5
Sodium: 180mg
Protein: 41

Andouille & Chicken Jambalaya

A Healthier version of Andouille & Chicken Jambalaya

This is probably my favorite dish to make because I haven't come across one person who has tasted it who hasn't loved it. It's my best friend, Luke's, favorite meal, so I invite him over or offer up leftovers every time I make it. It's a great meal to make on a Sunday because it makes about 8 servings & it tastes great as leftovers.

Ingredients:
- 1/2 cup extra virgin olive oil
- 3c chopped white onions (about 1 large onion or 2 medium)
- 1c chopped green pepper (about 1 medium)
- 2 tsp salt
- 2 (or 3) tsp cayenne (depending on how spicy you'd like it)
- 1 lb chicken andouille sausage (I found this at Earth Fare) or you can use smoked turkey sausage (I've used the Butterball brand and loved it for this)
- 1.5 lbs boneless chicken breasts/thighs (use all breasts for the healthiest version, but the thighs will have a better flavor) cut into 1" cubes.
 *TIME SAVING TIP: if you ask the butcher at your grocery store to dice the chicken, they will!
- 3 bay leaves
- 3c brown rice (not cooked or fast cook)
- 6c water
- 1c chopped green onions

HOW-TO:
TIP: During all steps, scrape the sides & bottom of the Dutch oven to l oosen any browned particles during the cooking process.

- Heat the oil over medium heat in large, cast iron, Dutch oven. Add the onions, bell peppers, 1 tsp of the salt & 1 tsp of cayenne (add a 1 tsp for extra spicy). Brown the vegetables while stirring often until they are caramelized and soft - about 15-20 minutes.
- Cut the sausage into bit size pieces and add to the vegetable mixture. Cook for about 10 minutes.
- Season the chicken with the remaining 1tsp of cayenne and add to the pot, along with the bay leaves. Cook the chicken for about 8-10 minutes until browned.
- Add the rice & cook for about 2 minutes while stirring to ensure it is evenly distribute.
- Add water, give it a good stir, cover & cook for 60 minutes (or until liquid is absorbed & rice is tendered...may require an additional 5-15 minutes of cooking, check after 60) over medium heat. DO NOT REMOVE LID WHILE COOKING!
- Remove from heat, remove bay leaves, and let stand 5-10 minutes so you don't scorch your tongue.
- Stir in the green onions & you're ready to serve!

I typically serve this by itself in a bowl. My husband, Justin, & Luke usually like to enjoy this meal with a good IPA. As leftovers, try it cold!

I hope you enjoy this meal as much as Justin, Luke & I have on many, many Sunday afternoons while watching football!

Nutritional Facts Per Serving (Recipe Yields 8 Servings):
Calories: 575
Fat: 21.5g
Sodium: 615mg
Protein: 33g