Chicken & Veggie Pesto Gnocchi

I was contemplating posting this meal because it ended up being way higher in calories, sodium, carbs (basically everything) than I anticipated. I am not really sure what I was thinking considering the main ingredients of pesto are oil & cheese. I guess I was having a mom moment & only using about 1/3 of my brain & just thought of the veggies & thought, "this has to be healthy!"...not really.

Alas, it was delicious! And who am I to deprive my friends of a delicious meal just because it's over 600 calories per serving? We all have to splurge every now & then...and this isn't even that bad compared to some pasta dishes. It's still full of veggies, plus I have a healthy alternative at the bottom that will get you under 500 calories per serving :)

INGREDIENTS:

For the pesto...
- 3oz fresh baby spinach
- About 6 leaves of fresh basil
- About 1 handful of fresh cilantro leaves
- 2tbsp fresh lemon juice
- 4 cloves of garlic, peeled
- 1/2c grated Parmesan cheese
- 1/4c extra virgin olive oil
To make the pesto, combine the 6 ingredients in a food processor & turn it on. As it is pulsing, slowly add the olive oil. Pulse until smooth. You can refrigerate this pesto for up to 2 days, however, let it stand at room temperature for 30 minutes before using it in this dish.

For the rest of the dish...
- 1lb whole wheat Gnocchi
- 2 boneless/skinless chicken breasts, diced (about 1-1.25lbs)
- About 10 mini sweet peppers, seeded & sliced in half (I used red & orange)
- 2 medium yellow squash, cut into half-moons
- 3oz of fresh baby spinach
- 1 tbsp extra virgin olive oil
- 4 cloves of garlic, minced

HOW-TO:

Preheat your oven to 425*. Coat a 9x13 baking dish with cooking spray.

Put the chicken, peppers, squash & spinach in the baking dish. Drizzle with the oil & add the garlic. Toss until the vegetables & chicken are evenly coated with the oil & garlic. Put in the oven & bake for 15 minutes. After 15 minutes, toss the veggies & chicken & continue to bake for another 10 minutes.

While the veggies & chicken are cooking, cook the Gnocci according to the package.

Once the veggies & chicken are done cooking, add it to the Gnocci. Add in the prepared pesto and toss everything together. Garnish with some grated parm & enjoy!

TIPS:
- Garnish with some crushed red pepper flakes to add a little kick.
- If you aren't a fan of Gnocchi, swap with some whole what rotini or bowties.

Nutritional Info Per Serving (recipe yields 4 servings):
Calories: 624
Fat: 23g
Sodium: 980mg
Protein: 41g
Carbs: 58g

HEALTHY ALTERNATIVE:
To cut down on the calories & fat, cut out the pesto all together. When mixing the veggies & chicken with the Gnocci, drizzle in 1tbsp of extra virgin olive oil, 1/4c of grated Parmesan cheese, and 2 about 6 leaves of fresh basil chopped up. Mix together & enjoy an equally as tasty, but more figure-friendly, dish.

Alternative Recipe Nutritional Info Per Serving (recipe yields 4 servings):
Calories: 495
Fat: 11g
Sodium: 750
Protein: 37g
Carbs: 58g

Chicken Pot Pie

My mom has been going on and on about this chicken pot pie she made for weeks so I finally bought the ingredients to make it this past Sunday since it isn't really an after work meal since it takes over an hour of cooking time.

After almost a week of the flu bug swirling around the Eddy household, I think Justin was very excited to have a nice, home-cooked, Sunday-kinda meal. And to be quite honest, I seldom make traditional, home-cooked meals like meatloaf or pot pie. So when something like this is on the menu, it's always a treat for the Ju-man.

Since I usually associate with pot pie as being very high-calorie/fat, I was pleasantly surprised to see the recipe my mom used didn't even have that many unhealthy ingredients, so it really wasn't difficult to revise it to get it under 500 calories. I also added some extra veggies since it was an easy way to incorporate them into a meal.

It ended up being a big thumbs up from adults to the kiddos! Both Nick (9mos) & my nephews (7 & almost 2) loved this dish...if Jake would taste anything these days, I am sure he would've, too. I have no doubt that it will be on the menu for when the boys go for their next sleepover at Nonna's!

INGREDIENTS:
- 3c cooked chicken breast, diced (you can grill or boil some chicken breasts or use canned chicken in water)
- 1tbsp extra virgin olive oil
- 2 medium leeks, the bottom white portion only, chopped
- 1/2c flour
- 14oz low-sodium chicken stock
- 2.5c frozen pea/carrot mixture
- 1/2c fresh parsley, chopped
- 2 eggs
- 1tbsp water
- 2 pie crusts - I used the Pillsbury regular 2-pack

HOW-TO:

Preheat your oven to 375*.

Coat a pie-dish with cooking spray. Place one of the pie crusts in the pie-dish and set aside.

In a medium skillet, heat the oil over medium heat. Add the chopped leeks & saute for about 3 minutes. Add the flour & the chicken broth & whisk until the mixture begins to thicken, about 3 minutes. Mix in the chicken, pea/carrot mixture and parsley. Pour the mixture into the pie dish.

Slice the remaining pie crust into long pieces and make a lattice (basket-woven) top pie crust on the pot pie. Mix the water & egg & brush on the pie crust.

Bake for about 55-60 minutes, until the crust is golden & the mixture is bubbling. Let stand for about 10-15 minutes before serving.

"Yummy, Mama!"

TIPS:
- This is great as leftovers, so make it on a Sunday to bring for lunch for a couple of days.
- Leeks can have somewhat of a bold flavor, so swap them with celery or skip them all together if you don't like the taste.
- To cute some calories & carbs, skip the bottom pie crust.

Nutritional Info Per Serving (recipe yields 6 servings):
Calories: 459
Fat: 19g
Sodium: 530mg
Protein: 25g
Carbs: 40g

Spicy Sticky Chicken with Garlic Roasted Peppers

I found a Cooking Light  recipe for Sticky Soy-Hoision Chicken Thighs that sounded really good so I thought I would make a version that incorporated Siracha since we are huge fans of Siracha in our house. I also subbed the thighs for breasts to make it a bit healthier.

Since everything is cooked in the oven, the hardest part was mixing the marinade, which didn't take long at all. The end result was really good and not as spicy as I anticipated with the Siracha. But if you don't like spicy, I would limit the Siracha or just skip it all together.

INGREDIENTS:
- 2 large skinless bone-in chicken breasts (about 2lbs)
- 1/4c orange juice
- 1/2c low-sodium chicken broth
- 1 tbsp Siracha
- 1.5 tbsp honey
- 1 tbsp Hoision
- 2 tbsp low-sodium soy sauce
- 1 tsp cornstarch
- 1 tbsp extra virgin olive oil
- 4 bell peppers, seeded & sliced lengthwise (I used a mixture of red, yellow and orange)
- 4 cloves of garlic, minced
- Fresh black pepper to taste

HOW-TO:

In a large Ziploc bag, combine the orange juice, chicken broth, Siracha, honey, Hoision, and soy sauce. Add the chicken and let marinade at room temperature for 30 minutes. You can marinade the chicken in the fridge overnight. Just make sure to let it stand at room temperature for 30 minutes prior to cooking.

Once the chicken is done marinading, preheat your oven to 450*. Line a large roasting pan with aluminum foil & spray the rack with cooking spray. Line half of the wire rack with aluminum foil.

In a large bowl, add the peppers, oil, garlic, and pepper and mix well. Place the peppers on the side of the rack that is lined with aluminum foil.

Place the chicken on the other side of the rack that is not lined. In a small sauce pan, add the remaining marinade and cornstarch. Cook over medium-high heat until it begins to boil, stirring constantly. Continue to stir and cook for about 2-3 minutes, until it becomes thick. Brush the chicken with some of the sauce to coat evenly.

Place the peppers and chicken in the oven and bake for 15 minutes. Keep the marinade in the saucepan but remove it from heat. Once the peppers & chicken have baked for 15 minutes, brush the chicken with some more marinade & then bake for another 15 minutes.

To serve, brush the chicken with the remaining marinade one last time. Cut the each breast into 2 servings to make 4 servings of chicken. Serve alongside the peppers.

TIPS:
- To cut down on the spice, swap the Siracha for Balsamic Vinegar.
- To add a starch, add a serving of brown rice or Quinoa (see my Almond Quinoa blog post for a good recipe!) as a side dish.

Nutritional Info Per Serving (recipe yields 4 servings):
Calories: 350
Fat: 7g
Sodium: 568mg
Protein: 52g
Carbs: 16g

Red Pepper Glazed Chicken w/ Almond Quinoa

While thumbing through Cooking Light magazine last week at the gym, I came across a couple recipes that I thought sounded worth a try so I made note of them and I am trying out my own versions this week. This was the first of the recipes I thought sounded good...and I was right!

I get bored with chicken very easily and while pregnant with both boys, the smell, taste and even thought of cooking/eating chicken made me sick. So I am always trying to find ways to reinvent chicken and keep it exciting, since it shows up on our menu a lot.

This chicken recipe adds a very simple glaze that is full of flavor but very figure friendly. Since it wasn't a marinade, I didn't have to remember to marinade the meat overnight or in the morning, which can be a pretty tough task for me when I'm getting everything else together for the boys. Plus, it's much lower in sodium than most of your basic marinades.

I skipped the homemade version of the quinoa and just bought an easy, already flavored box at the store and added my own extras to it to give it a little more flare.

I was really surprised at how good this chicken came out and I am even excited to have leftovers for lunch tomorrow! Justin & I already started thinking of other versions of the glaze we can make for future dishes. Enjoy!

INGREDIENTS:

For the Quinoa:
- 1 4.8oz box of Easy Quinoa (I got the Nature's Earthly Choice brand, roasted garlic & olive oil flavor)
- 1.5c low-sodium chicken stock
- 3tbsp sliced, raw almonds, unsalted
- 1 stalk of green scallions, chopped

For the Chicken:

- 4 boneless, skinless chicken breasts.(about 1.5lbs)

- 1 tbsp extra virgin olive oil

- Seas salt & fresh ground pepper to taste

- 2c low-sodium chicken stock

- 2 tbsp apple cider vinegar

- 1/3c red pepper jelly

HOW-TO:

Prepare the quinoa according to the package. I subbed the water for low-sodium chicken broth to add more flavor. Once the quinoa is done cooking, stir in the almonds and a couple handfuls of the fresh, chopped scallions. Serve with a few sprinkles of extra almonds on top.

While the quinoa is cooking, heat the oil over a medium-large skillet over medium-high heat. Season the chicken on both sides with salt & pepper to taste. Add the chicken to the heated skillet and cook until it is cooked through, about 7-10 minutes per side (depending on how thick the breasts are).

Once the chicken is cooked, remove from the pan and set aside on a plate. Add the chicken broth, vinegar, and jelly to the skillet and cook over medium-high heat, stirring frequently, until it begins to boil. Once the mixture is boiling, reduce the heat to medium-low heat and simmer for about 5 more minutes, until the glaze begins to thicken.

Spoon the glaze over the chicken to serve.

TIPS:

- Add a side of veggies to this meal or even mix some in to the quinoa to get your daily veggie servings.

- Try a different kind of jelly to mix in, such as a spicy pepper flavor or maybe even an apple jelly for a sweeter option.
- Make sure to get some of the glaze in the quinoa when eating, it adds an extra delicious factor!

Nutritional Info Per Serving (recipe yields 4 servings):

Calories: 436

Fat: 11g

Sodium: 441mg

Protein: 50g

Carbs: 36g

BBQ Chicken Quesadilla w/ Greek Yogurt Ranch

My cousin, Dawn, had posted a challenge link from The Rachael Ray show to create a recipe using only the ingredients that were in the fridge that was posted in a picture. I couldn't really tell everything that was in the fridge, nonetheless, I came up with these awesome BBQ chicken quesadillas and a ranch dip made with Greek yogurt that is only 20 calories per serving!

INGREDIENTS:

- 2c plain Greek yogurt (I used Fage brand)
- 1 packet Ranch Dip seasoning (I used Hidden Valley)
- 1 tbsp extra virgin olive oil
- 1 medium white onion, sliced lengthwise
- 1 sweet bell pepper, sliced lengthwise (I used yellow but you could use any color)
- 3/4lb boneless, skinless, chicken tenders
- salt & pepper to taste
- 1/4c of your favorite BBQ Sauce (I used Sweet Baby Ray's)
- 1/4c reduced fat shredded cheddar cheese (I used Sargento brand)
- 2 wheat soft taco sized tortillas (I used the Giant Eagle brand)

HOW-TO:

To make the ranch, simply mix the seasoning packet and Greek yogurt until it is thoroughly blended.

For the quesadillas, heat the oil in a large skillet over medium heat. Add the onion and pepper and saute until they begin to become tender, about 5 minutes. Season the chicken tenders with salt & pepper to taste and add them to the skillet with the onions and peppers. Cook the chicken until it is cooked through, about 5 minutes per side.

Remove the chicken, peppers and onions and put them in a large bowl. Add the BBQ sauce and toss until the evenly coated.

Spray your skillet with cooking spray and place one of the tortillas in the skillet. Spread the cheese on the tortillas so it covers the whole tortilla. Add the chicken, onions and peppers and spread so it covers the whole tortilla. Top with the other tortilla. Cook over medium heat for about 1-2 minutes, until the tortilla is golden & the cheese begins to melt. Flip and cook the other side for another 1-2 minutes, until it is golden and the cheese is melted.

Remove the quesadilla and cut into 4 even wedges. Serve 2 wedges, each with 1tbsp of the Greek yogurt ranch dip.

TIPS:
- The Ranch dip makes 16tbsp, so save the leftovers and dip your favorite veggies in it throughout the week.
- To add some spice, serve with some jalapenos or hot sauce.
- You can easily double this recipe to feed a family of 4. You can cook the same way, just doubling the ingredients.

Nutritional Info Per Serving (recipe yields 2 servings - 2 wedges & 2 tbsp of Ranch per serving):

Calories: 498
Fat: 15g
Sodium: 820mg
Protein: 49g
Carbs: 47g

2tbsp Greek Yogurt Ranch Dip Only:
Calories: 20
Fat: 0g
Sodium: 101mg
Protein: 3g
Carbs: 2g

Parmesan Chicken with Lemon Vinaigrette Spring Mix

When Justin & I started dating, he would always talk about this chicken Parmesan his mom made and I just assumed it was the classic (delicious) Italian chicken Parm dish...breaded, fried, smothered in cheese & red sauce, and served with a side of your favorite pasta. So when I had it for the first time, I was a confused when there was no cheese, sauce, or pasta...still the end result was equally as delicious as what I expected!

It turns out the "chicken Parm" Justin ranted & raved about was a Barefoot Contessa Parmesan Chicken recipe by the Barefoot Contessa (Justin's mom loves Ina Garten) that incorporated the parm in the breading and was served with a side of salad greens with homemade lemon vinaigrette. 

When I made this tonight, Justin brought up the time he made this for me on Valentine's Day about 4 years ago and he was SO proud of it! (And somehow it ended up taking him like an hour to cook and he made a giant mess, which I am still trying to understand).

Nevertheless, I promise that this is actually a very easy recipe with minimal ingredients and prep. It's light & delicious yet still a great comfort food. I've made a few alterations to the original recipe to make it a healthier, such as skipping the butter & salt, finishing the cooking by baking, and adding more lemon to decrease the amount of oil. 

This is a perfect meal to serve to really wow your guests. Just make sure you tell them you will be serving Parmesan Chicken and not chicken Parmesan. 

INGREDIENTS:

Chicken:

- 4 (about 1.25-1.5lbs) boneless, skinless chicken breasts, thin-sliced 

- 1/3c flour

- 2 eggs

- 1/4c bread crumbs

- 1/4c grated Parmesan cheese

- 1tsp dried parsley

- 1tsp oregano

- 2tbsp extra virgin olive oil

Lemon Vinaigrette Spring Mix:

- 1/4c extra virgin olive oil

- 1/4c fresh lemon juice (the juice of about 3 lemons)

- Fresh ground pepper to taste (about 3-4 cranks)

- 5oz organic spring mix (or your favorite field greens)

- 1/4c shaved Parmesan cheese

HOW-TO:

Preheat your oven to 350* and coat a 9x13 cooking dish with cooking spray.

In the mean time, arrange 3 shallow bowls near each other. In the 1st bowl, add the flour. In the 2nd bowl, add the bread crumbs, grated Parmesan, parsley and oregano and mix together. In the 3rd bowl, scramble the 2 eggs together.

Take one piece of chicken and evenly coat it with the flour, then the egg, and finally the breadcrumb mixture, then place it on a plate. Repeat this with the remaining chicken.

Heat the 2tbsp of EVOO in a large skillet over medium-high heat. Once it is hot, place the chicken in the pan. Cook the chicken until it is golden brown on each side, about 2-3 minutes per side. Once the chicken is done browning, arrange the chicken in the baking dish. Bake in the oven for 20 minutes.

While the chicken is baking, make the lemon vinaigrette by combining the EVOO, fresh lemon juice, and fresh ground pepper. In a salad bowl, add the spring mix and shaved Parmesan and then pour the vinaigrette over the greens. Toss all of the ingredients together.

Once the the chicken is done cooking, serve alongside the mixed greens & enjoy!

TIPS:

- If you can't find these thin-sliced, buy regular breasts (you will probably only need 2 if they're big) and pound them until they're about 1/2" thick.

- Make sure your bites include the chicken and greens together. The lemon vinaigrette is what really makes the flavor pop in this dish!

Nutritional Info Per Serving (recipe yields 4 servings):

Calories: 506

Fat: 29g

Sodium: 476mg

Protein: 41g

Carbs: 19g

Chicken Only:

Calories: 346

Fat: 13

Sodium: 381

Protein: 38

Carbs: 17

Lemon Vinaigrette Spring Mix Only:

Calories: 160

Fat: 16

Sodium: 95

Protein: 3

Carbs: 2

Korean-Style BBQ Chicken Over Brown Rice

Some work days can be 12+ hours long for me when I have morning meetings & evening events. On these days, I obviously can't be home in time to cook dinner & it isn't exactly easy to cook dinner, or even grab takeout, for Justin when he has both boys.

I have 4 of these days scheduled for February, so I've been trying to come up with crock-pot meals for Justin to make sure his belly is satisfied on the evenings that he is acting as super-dad!

Unfortunately, I have found some really complicated crock-pot meals...ie: brown your meat then add everything to the crock-pot kind of meals. Since we have 2 kids to wrangle in the morning before heading out the door at 7:30am, I want to literally dump the stuff in the crock-pot in 2 minutes and be done.

Luckily, Campbell's has a new line of Slow Cooker ready sauces out that I've been trying. This time, I picked up the Sweet Korean BBQ packet and decided to sub the recommended beef for chicken breasts and serve it over brown rice. Although it is a little higher in sodium than I typically like, it is a lot healthier than ordering Chinese takeout.

The next time you want to come home from work with your dinner waiting, try out this recipe. The hardest part was remembering to throw it in the crock-pot during our hectic morning routine!

INGREDIENTS:
- 1 package of Campbell's Sweet Korean BBQ Slow Cooker Sauces
- 2-2.5lbs of boneless, skinless chicken breast
- 1c of dry brown rice

HOW-TO:
Place the chicken in the crock-pot and pour the sauce over top. Cook on low for 8-hours.

Prior to serving, prepare your brown rice according to the package. Serve the chicken over the rice with some extra sauce.

TIPS:
- To save time, use the ready-to-eat rice packages that take a quick :90 second zap in the microwave or the boil-in-a-bag option that takes 10 minutes
- Add some fresh chopped scallions on top to add some color and crunch
- Grab a package of the stir-fry veggie steamers in the frozen food section and mix this in when serving to add a serving of veggies
- To cut carbs, add the veggies and skip the rice all together

Nutritional Info Per Serving (recipe yields 4 servings):
Calories: 445
Fat: 9g
Sodium: 1,065mg
Protein: 54g
Carbs: 72g

Mozzarella & Tomato Stuffed Portabellos with Roasted Red Peppers & Asparagus

Growing up and well into my adulthood, I was not a huge fan of vegetables. In fact, I never ate any vegetables unless it was covered with Ranch dressing. I didn't realize how much delicious food I was missing out on until I started trying veggies in various form....roasted, grilled, sauteed.

Portabellos are such a great vegetable. They are so meaty that I, along with many others, consider them the steak of the vegetarian world. I had my first portabello "burger" about 4 years ago at the Rocky River Brewing Company and I was immediately sold. It was marinated in balsamic vinegar and paired with the perfect veggies & mozzarella cheese...I didn't regret for a minute that I didn't opt for "real" burger instead.

Tonight I tried my hand at making a stuffed portabello cap as a main dish and served it up with a side of roasted red peppers and asparagus and my taste-buds were pleasantly surprised. And not to toot my own horn, but Justin actually said it was so good that it could be served at a gourmet restaurant (brownie points for the Ju-man!).

If you have never been a fan of veggies or haven't known how to prepare them, take a stab at this recipe. I think you'll become an instant veggie-lover.

INGREDIENTS:

For the roasted veggies....
1 lb green asparagus, trim off the ends
2 large red peppers, core and julienne lengthwise
4 cloves of garlic, chopped
1 medium shallot, sliced
4 tbsp extra virgin olive oil
1/4 tsp sea salt
Fresh ground pepper to taste

For the stuffed portabellos...
4 medium-large portabello caps
1/4 c balsamic vinegar + another tbsp of balsamic vinegar
1 lb sweet tomatoes, diced (about 5-6 Roma tomatoes)
4oz of pearled fresh mozzarella cheese
4 cloves of garlic, minced
2 tbsp extra virgin olive oil
1 tsp dried basil
1/4 tsp sea salt
Fresh ground pepper to taste

HOW-TO:

Preheat your oven to 425*.

In a 9x13 baking dish, add all of the ingredients for the roasted veggies & toss until evenly combined. Place the veggies in the oven and roast for 20 minutes.

While the veggies are roasting, heat 2 tbsp of EVOO in a grill pan over medium-high heat.

Clean the portabello caps with a damp paper towel. Place 1/4 cup of balsamic vinegar on a small plate that has edges, or you could use a large bowl. Brush 1 portabello cap with the balsamic so it is evenly coated and set aside. Repeat this with the remaining 3 caps.

Once they are coated with the balsamic, place the cap in the heated grill pan and grill each side for about 3-4 minutes.

While the mushroom caps are grilling, in a large bowl ad the tomatoes, mozzarella, garlic, 1tbsp of balsamic vinegar, 2tbsp of EVOO, basil, salt, and pepper and mix together.

Evenly scoop the tomato & mozzarello salad into the 4 caps and serve alongside the roasted veggies.

TIPS:
- You could make each of these dishes separately and serve them as sides alongside grilled chicken or steak.
- I broke out the nutritional info per dish in case you decide to serve these separately.
- Add a side of brown rice or pearled couscous to this dish if you are looking to add a starch.

Nutritional Info Per Serving (recipe yields 4 servings):
Calories: 302
Fat: 19
Sodium: 358
Carbs: 20g
Protein: 13g

Roasted Veggies Only:
Calories: 112
Fat: 7g
Sodium: 143mg
Carbs: 9g
Protein: 3g

Stuffed Portabello Mushroom Caps Only:
Calories: 190
Fat: 12g
Sodium: 215mg
Carbs: 11g
Protein: 10g

Cast-Iron Pork Tenderloin with Shaved Brussel Sprouts

Brussel sprouts have become very popular since some great restaurants started featuring them on their menus. My first taste of brussel sprouts was at Lola about 7 years ago and I was not disappointed...then again, I have never been disappointed by anything I've had at any of Michael Symon's restaurants.

My version of brussel sprouts includes the staples of garlic & shallots, however, I add some turkey bacon and use extra virgin olive oil to make it extra tasty but keep it healthy.

Pork tenderloin is a very lean and inexpensive choice for dinner and it doesn't take much to make it taste good. A little steak seasoning and some time in the oven and you're good to go.

Pairing the brussel sprouts with turkey bacon along with the pork tenderloin seemed like a no-brainer, and we weren't disappointed! We had both my dad & Justin's dad over for dinner when I made this and I got a thumbs up from all 3 meat-loving men.

INGREDIENTS:
- One Lean Pork Tenderloin (about 1.25-1.5lbs)
- 1/4c water
- 4 slices of turkey bacon (I used the Woodstown All Natural, Uncured brand & I found it at Giant Eagle)
- 1 tbsp of your favorite steak seasoning (I used Stubbs)
- 1 bag of shaved brussel sprouts (I found this by the fresh produce, Green Giant brand)
- 1 medium shallot, chopped
- 4 cloves of garlic, chopped
- 4 tbsp extra virgin olive oil
- Fresh ground black pepper

HOW-TO:
Pre-heat your oven to 425*.

Heat your cast-iron skillet over med-high heat. Add the water and then add the bacon. Cook the bacon for about 3-4 minutes on each side, until browned. Once this is cooked, chop and then set aside.

Meanwhile. season your pork tenderloin with the steak seasoning so the pork is evenly coated. In a large bowl, add your brussel sprouts, shallot, garlic, and a few cranks of fresh ground black pepper.

Add 2 tbsp of the oil to the hot skillet and swirl around until the skillet is evenly coated. Add the pork tenderloin and cook for about 1 minute until it is has a golden crust. Turn and cook the other side for about 1 minute.

While you are browning the pork, add the bacon and remaining 2 tbsp of the oil to the brussel sprouts and combine.

Once the pork is browned on each side, add the brussel sprouts to the cast-iron skillet. Put the entire skillet in the oven and bake for about 35 minutes. Let rest in the skillet for about minutes before serving.

Before...

After!

TIPS: 
- If you don't have a cast-iron skillet, brown the bacon and pork tenderloin in a large skillet and then transfer everything to a 9x13 baking dish.

Nutritional Info Per Serving (recipe yields 4 servings):
Calories: 340
Fat: 18g
Sodium: 750mg
Protein: 37g
Carbs:6g

Turkey Sausage, Tomato & Arugula Pasta

I love pasta. If I had to choose only 1 meal I could eat for the rest of my life, it would undoubtedly be my Grandma Phil's homemade cavatelli. Unfortunately, eating a ton of pasta isn't a very healthy diet. In an effort to satisfy my pasta cravings, I try to invent lighter versions of some delicious pasta dishes, and also incorporate some ingredients to add extra nutritional value, so I don't feel guilty while indulging on my Italian favorites.

I am a big fan of spicy food, and so is my husband, so I always opt for "hot" whenever it's available. If you your taste buds don't agree with the extra heat, you can easily swap the hot sausage in this recipe with a sweet or mild version. Also, if you aren't a fan of arugula (my mom thinks it's too bitter), switch this with some baby spinach.

This dish is easy, quick (all under 30 minutes), light, and a complete meal loaded with veggies and protein. Whenever I make a pasta dish under 400 calories, I chalk it up as a major success! Plus, since this dish is full of protein so it leaves you full, but doesn't weigh you down.

This has become a go-to classic in my house and I hope it will work its way into your weekly menu, too!

INGREDIENTS:
- 1lb hot Italian turkey sausage
- 4 cloves of garlic, chopped
- 1tbsp Extra Virgin Olive Oil
- 1 pint of cherry tomatoes, sliced in half
- 6 oz of arugula
- 1c low-sodium chicken broth
- 1tbsp dry basil
- 2tbsp dry parsley
- 1/4c grated Parmesan cheese
- 4c of dry whole wheat shells pasta (about 1/2 of a 16oz package)

HOW-TO:

Cook the pasta according to the package. Note: I do not add salt to my boiling water to stay away from any extra sodium. But if you prefer to season your water with some salt, feel free!

In the mean time, heat the oil in a large skillet over medium heat. Add the garlic and saute for about 1 minute. Add the sausage by squeezing it out of the casings. As it begins to cook, break up the sausage with a skillet. Cook the sausage for about 7-10 minutes, or until it is cooked through.

Add the cherry tomatoes, arugula and chicken broth. Mix all of the ingredients together in the skillet and cover with a lid. Let this cook until he arugula begins to wilt, about 3-5 minutes. Add the basil, parsley, and Parmesan cheese and combine.

Add the cooked pasta to the skillet and combine until all ingredients are evenly combined. Serve with a garnish of shaved or grated fresh Parmesan cheese.

I garnish with some red pepper flakes to add a little extra heat to my meal.

TIPS:
- You can swap the hot sausage with a sweet version.
- You can swap the turkey sausage with chicken sausage.
- Replace the arugula with baby spinach or use a spinach/arugula mixture
- Try a twist or bowtie pasta instead of shells

Nutritional Info Per Serving (recipe yields 4 servings):
- Calories: 400
- Fat: 18g
- Sodium: 875mg
- Carbs: 45g
- Protein: 32g

Apple & Pecan Chicken Salad

One of my gal pals at work, Brittany, is super fit & always telling me some tricks to keep her food healthy yet tasty. Last week, she let me try some of her homemade chicken salad & she filled me in on the trick of swapping mayo with plain Greek yogurt.

Here is my version of a high-protein but low fat, cal & carb chicken salad. It's a perfect dish to prep on a Sunday and bring for work all week. You could eat it alone, atop your favorite salad greens, or in a pita pocket. Either way, it's sure to fill you up & keep you satisfied to get through the second half of your workday.

INGREDIENTS:

- 2  13oz cans of all natural white meat chicken in water

- 3 hard boiled eggs, no yolk, chopped

- 1 medium Gala apple (or your favorite apple), cored & diced

- 1/4c pecan chips

- 1c plain Greek yogurt

- 2 tbsp apple cider vinegar

- the juice of 1 fresh lemon

- 1tsp stone grain mustard

HOW-TO:
In a large bowl, put the chicken, egg whites, apple, and pecans. I'm a small bowl, mix together the yogurt, vinegar, lemon juice & mustard. Pour the yogurt mixture over the other ingredients & combine until evenly mixed. Salt & pepper to taste if you'd like.

TIPS:
- You could eat this by itself or serve it atop your favorite salad greens or in a pita
- Try subbing the apple for grapes for a different kind of flavor

Nutritional Info Per Serving (recipe yields about 6 servings):
Calories: 190
Fat: 5g
Sodium: 455mg
Protein: 26g
Carbs: 6g

Mexican Style Stuffed Peppers

We are a big fan of Mexican food in our house. Living in Cleveland, we are very spoiled with some of the best gourmet Mexican fare...Luchita's, Nueva Acapulco, Momocho, Barrio...just to name a few. I could eat the burritos or tacos from these fine establishments every day, but my waistline and wallet would suffer.

To satisfy our cravings, we try to reinvent Mexican night. With this recipe, I brainstormed a twist on standard stuffed peppers to add that Mexican flare. This spicy version of a classic comfort food turned out to be full of flavor and very figure friendly.

INGREDIENTS:
- 1 small red onion, chopped
- 2 medium fresh jalapenos, seeded & chopped
- 1tbsp Extra Virgin Olive Oil
- 1lb lean ground chicken
- 1 packet of taco seasoning (I use the low-sodium version, Ortega brand)
- 10oz can of diced tomatoes with green chiles
- 2tbsp water
- 1tbsp lime juice
- 1/2c shredded reduced fat Mexican blend cheese (I use Sargento brand)
- 4 Poblano or Cubanelle peppers, seeded and sliced lengthwise
- 8tbsp of your favorite salsa
- 1 avocado

HOW-TO:

Preheat the oven to 350*.

Heat the oil in a medium-large skillet. Add the onion & jalapeno and saute for until they start to turn tender, about 5-7 minutes. Add the chicken and cook until it is cooked through. Add the taco seasoning, diced tomatoes with chiles, water, and lime juice and combine until evenly distributed with the chicken and veggies.

Arrange the 8 half peppers in a baking dish so they all fit. Evenly scoop the chicken mixture into the peppers and sprinkle the cheese over top. Bake for 30 minutes.

To serve, top each half pepper with 1tbsp of your favorite salsa (I used a smoky chipotle) and 1/8 of the chopped avocado.

TIPS: 
- Add a dollop of fat free sour cream for a cool topping or add a few dashes of your favorite hot sauce to spice things up.
- I preferred the Cubanelle peppers over the Poblanos but try both to determine your favorite.

Nutritional Info Per Serving (recipe yields 4 servings - 2 half peppers per serving):
- Calories: 340
- Fat: 22g (note: most of the fat from this came from the avocados, which is considered good fat)
- Sodium: 900mg
- Protein: 28g
- Carbs: 18g

Chicken Meatballs (Baby & Toddler Approved)

Jake loves his Nonna's meatballs so I try to sneak this healthier version in for dinner every so often. Both boys LOVED these chicken meatballs! This was Nick's first time eating any kind of meat and he ate a whole meatball along side some peas.

What I most like about meatballs is that you could freeze them and easily take out for a quick reheat for dinner. These are great as a stand alone dinner or served with your favorite pasta & sauce. And, of course, I love that its a quick, healthy dinner I could pre-make for the boys.

Baked meatballs made with lean chicken or turkey will never taste quite as good as the fried meat-trio (veal, pork, beef) my mom makes, but it's a decent substitute when we are trying to eat healthy.

INGREDIENTS:
- 1lb ground lead chicken (or turkey)
- 1 egg
- 1/3c plain bread crumbs
- 2tbsp grated Parmesan cheese
- 2tbsp fresh parsley, finely chopped
- 1tsp basil
- 1tsp garlic powder


HOW-TO:

Preheat oven to 350* and grease a 9x13 baking dish with cooking spray.

Mix all ingredients in a large bowl. Roll out meatballs and place them in the greased baking dish. You should get 16 meatballs.

Bake the meatballs for 30 minutes or until golden brown on the bottom and cooked through. Serve 4 meatballs as a stand alone main dish or 2 meatballs as a side to your favorite pasta meal.

TIPS:
- I added some spaghetti sauce to Jake's per his request.
- These are a great way to introduce your baby into a new food group since they are easy to gum. Nick only has 2 teeth and had no problem at all.
- Add 2 of these to your favorite pasta and sauce dish for a complete meal
- Try making these into a meatball sandwich by putting 2 meatballs on some Italian bread and cover it with some sauce & melted provolone...yum!

Jake gave them his seal of approval.

Nick was definitely pleased with his dabble in a new food group.

Nutritional Info Per Serving (recipe yields 4 servings - 4 meatballs per serving):
- Calories: 185
- Fat: 11g
- Sodium: 240mg
- Protein: 24g
- Carbs: 9g

Guilt-Free Party Bites (Buffalo Bites, Blue Cheese Dip & my Famous Guac)

We had sort of a pre-Super Bowl party since our good pal Luke came over earlier this afternoon since he had other plans for the actual Super Bowl and Jake wanted to see his "Uncle Hoot" (as he calls him). I love trying out new recipes on people other than Justin, especially Luke, because I feel like he really appreciates my cooking (that's why I always send him home with a bunch of goodies).

I saw a recipe for Buffalo chicken bites a few weeks ago floating around Facebook so I had saved it and made a few alterations to make it my own. I added a Greek yogurt, blue cheese dip I've made in the past for dipping the bites along with some veggies. And of course I had to make my world famous blue cheese guacamole, which is always a huge hit with Justin & Luke...and anybody else who has tried it.

I realize there is quite a bit of blue cheese incorporated into this spread! If you aren't a fan of blue cheese, you could definitely leave it out of any of these recipes.

We all enjoyed our little pre-Super Bowl party bites & they didn't weigh us down, leaving us room to have an extra beer or 2 during the game this evening. Go Broncos!

Buffalo Chicken Balls

INGREDIENTS:
- 1lb Lean Ground Chicken
- 1 large egg
- 1/3c plain bread crumbs
- 1 stalk celery, finely chopped
- 1/2 tsp garlic powder
- 1/4c reduced fat blue cheese crumbles (I always get the Giant Eagle brand)
- 2tbsp green onion, chopped
- 1/2c Franks Red Hot Buffalo Sauce

HOW-TO:
Preheat your oven to 350*. Combine all of the ingredients in a large bowl. Roll out into medium sized balls and place on a cookie sheet. You should get about 28 bites. Bake the bites for 30 minutes.

TIPS:
- I think this recipe would be great with any of your favorite wing flavors. I think I will try a spicy garlic or hot BBQ variation next time I make these.
- This is really high in sodium because of the sauce I chose. If you want to cut the sodium, look for an alternative sauce. If you find one you like with less sodium, please let me know!

Nutritional Info Per Serving (recipe yields 4 servings - 7 bites per serving):
- Calories: 208
- Fat: 12g
- Sodium: 1,072mg
- Protein: 25g
- Carbs: 8g

Greek Yogurt Blue Cheese Dip

INGREDIENTS:
- 8oz plain Greek Yogurt (I use the Oikos brand)
- One (1) 4oz package of reduced fat Blue Cheese crumbles
- 1tbsp light mayo (I use Hellmans)
- 1tbsp apple cider vinegar
- 1/2tsp garlic powder
- 1/2tsp dill weed

HOW-TO:
Combine all of the ingredients in a large bowl & serve alongside the Buffalo chicken bites and your favorite veggies.

TIPS:
- This is a great dip to make to bring as a snack with your favorite veggies for lunch throughout the week.

Nutritional Info Per Serving (recipe yields 8 servings - 2tbsp per serving):
- Calories: 60
- Fat: 3g
- Sodium: 155mg
- Protein: 7g
- Carbs: 1g

My World Famous Guacamole

INGREDIENTS:
- 3 avocados
- 1 medium onion, seeded and chopped
- 3 medium jalapenos, seeded and chopped
- 5 cloves of garlic, peeled
- 3 handfuls of fresh cilantro
- the juice of 2 fresh limes
- 4oz reduced fat blue cheese crumbles

HOW-TO:
I don't have a guacamole kit so I just put the avocados in a bowl and mash them with a potato masher. Next, put the onions, jalapenos, garlic, and cilantro in a food processor and grind them up until all of the ingredients are finely minced together. Add these ingredients to the avocado. Add lime juice & blue cheese crumbles and mix all of the ingredients together. Serve immediately with your favorite chips!

TIPS:
- Serve immediately since guacamole will turn brown after sitting for a while
- If you don't like spicy, cut out some of the jalapenos to tone it down
- When choosing your avocados, make sure they are ripe. They will be somewhat soft, but not too soft.
- Choose a baked or healthy variation of tortilla chips. I got the Simply Balanced organic blue corn tortilla chips with flax seed from Target.

Nutritional Info Per Serving (recipe yields 8-10 servings - 2tbsp per serving):
- Calories: 140
- Fat: 11g
- Sodium: 116mg
- Protein: 5g
- Carbs: 7g