Tuscan Roasted Chicken, Broccoli, Potato

CHICKEN WITH TUSCAN VEGES
4 split chicken breasts OR 5-6 chicken thighs. Or a mix of both!
Take the skin off the chicken and trim away any fat (to save calories)

Take 2-3 zucchini squash, discard ends. Cut into large sticks (like 12 sticks per zucchini)
6 roma tomatoes--quarter lengthwise and scoop out seeds.
Red onion-take a couple of big slices and chunk it up
Fennel: The original recipe called for fresh fennel sliced up. I couldn't find any so I omitted it.
Toss these veges in about 1 tbsp of oil and then salt to taste. Lay them out in a large baking dish.
Place the chicken on top of the veges.

Mix together: 4 garlic cloves finely diced/pressed + 1 tsp lemon zest + 1 tbsp lemon juice + 1 tsp salt + 1 tbsp oil. Slather this over the chicken in the pan. Season the pan with a few dashes of pepper.

375 oven: roast for 30 minutes. After 30 minutes, stir the veges. Then add to the pan 1 tbsp of chopped fresh rosemary (you can use dried but then only use about 1/2 tsp - 1 tsp). Continue to roast for 20 more minutes or until chicken is done.

BROCCOLI

We cut the stalks into long pieces, put about 1/2 inch of water in a saute pan with some Mrs Dash original table blend. We steamed the broccoli in this for about 5 minutes and finished it with about 1 tsp of butter.

POTATO

2 small yukon gold potatoes microwaved for 5 minutes. Yukons are awesome because you can just season them with salt and pepper and eat them like that! You don't need butter!

RATING: OMG, we both LOVED this dish. It was the first time we've made it. It's definitely going on the regular rotation since it was a breeze to make. Thanks Lindsey for getting us the Ellie Krieger recipe book from which we got this recipe!

We had this with a white wine called "Menage A Trois". Yummy. We felt like making it a "vacation" night, so we lit the candles, put on some relaxing music and brought out the good china. It was awesomely romantic and turned a stressful Monday completely around. We topped the evening off watching "Undertaking Betty" which was a hilarious movie.

Grilled Chicken, Broccoli Salad, Baked Sweet Potato

CHICKEN (200 calories per breast)

2 six oz chicken breasts-we got a packet of knorr pesto mix and brushed some of the prepared pesto onto the chicken. Grill on the BBQ for 4 minutes per side. It was delicious!


BROCCOLI SALAD (about 120 calories per serving):
(this makes enough for 2 servings)

3 cups of chopped broccoli (raw)
2 Tbsp diced red onion (more if you like more)
8 grape tomatoes cut in half each
1.5 TBSP dry roasted sunflower seeds
3 TBPS Kraft Miracle Whip Light dressing

Mix all the above ingredients and serve cold. This is a nice summery salad to have and really healthy for you. The original version of this had bacon which adds a nice flavor but I omitted it to save calories.


BAKED SWEET POTATO (about 80 calories per 1/2 potato)

1 sweet potato (I got the kind wrapped in plastic and ready to go in the microwave). Microwave for 7 minutes. Kristi and I split one potato between the two of us. Added a tiny bit of butter and salt and it was good to go!

_________________________________

Rating: This was an awesome healthy meal that we decided we would have OFTEN! We really liked the tastiness of othe chicken, the freshness of the broccoli salad, and the sily sweetness of the potato!

Salisbury steaks, Mashed potato with winter squash, Green beans

*picture coming soon*

SALISBURY STEAKS:

In a bowl, mix together:
1 lb lean ground beef (10% fat)
1/4 cup ketchup
3 tbsp onion soup mix
1 tsp mrs. dash original table blend

Shape into 4 oval patties. Sprinkle both sides of patties with pepper. Brown patties on stove top for about 1 minute each side and then transfer to a 9X13 baking dish.

Mix together:
1 jar of beef gravy (I used heinz fat free beef gravy)
1 can cream of mushroom soup (I used healthy choice, low fat)

Pour soup/gravy combo over the beef patties. Optional: top with onion slices if you like.

Bake at 350 for 45 minutes.

Calorie count: 230 per salisbury steak patty, 65 calories per 1/2 cup gravy (the amount usually clinging to the green beans and patty)

GREEN BEANS:
1 package frozen green beans
I put the green beans directly into the pan with the patties and then pour the gravy over them. They come out yummy baking with the beef!

Calorie count: 40 calories per 1/3 bag

MASHED POTATO WITH WINTER SQUASH
*Mashing the squash in with the potato helps save calories!!
1 Large baking potato
1/2 package (5 oz) of cooked frozen winter squash
1/4 cup skim milk
1 clove garlic, pressed
Salt and Pepper to taste

Bake potato microwave 8 minutes until soft. Peel skin away and discard.
Microwave squash about 3 minutes until heated through.
In a bowl, combine potato, squash, milk, garlic, and salt and pepper and mash with fork or masher. Reheat in microwave if needed before serving. Makes 2 servings.

Calorie count: 142 calories per serving

Rating: This is ultra comfort food at reasonable calories! Totally yummy!

Roast Chicken with Balsamic Peppers, Mashed Potatoes, Broccoli

CHICKEN:
4 boneless skinless chicken breasts
Brush lightly with olive oil and Season with:
1/2 tsp salt
3/4 tsp fennel seeds, crushed
1/4 tsp black pepper
1/4 tsp garlic powder
1/4 tsp dried oregano

In a skillet on medium-high heat, sear chicken on 1 side for 3 minutes. Turn and cook on other side for 1 minute. Transfer to a 9X13 baking dish, sprayed with non-stick spray, bake at 450 for 10 minutes.

BALSAMIC BELL PEPPERS
(while chicken is cooking in oven)
1.5 Red Bell Peppers (or yellow or orange), thinly sliced in strips
1 large shallot, sliced thinly
1.5 tsp chopped fresh rosemary
1 cup chicken broth
1 tbsp balsamic vinegar

Heat a Tbsp Olive oil in skillet chicken was in. Add peppers, onions, and rosemary and saute for 3 minutes over medium-high heat.
Add chicken broth and reduce heat. Simmer 5 minutes until broth is reduced.
Stir in vinegar and increase heat to medium high. Cook 3 minutes. Season with salt and pepper.

MARSCAPONE MASHED POTATOES
1.5 pounds yukon gold potatoes
1/3 cup milk
3 tbsp marscapone cheese
salt and pepper to taste

Peel and cube potatoes. Place in boiling water, cover, reduce heat to simmer and simmer for 15 minutes until tender.

Drain potatoes. Add remaining ingredients and mash potatoes to desired consistency.

BROCCOLI:
1/2 package of frozen broccoli (1 bunch fresh)
Place in microwaveable dish, and 2 tbsp water
Cover and microwave 3 minutes until steamed.
Drain. Add 1 tsp butter. Salt and pepper to taste.

Rating: DELICIOUS!! We can not wait to have this again! The peppers and chicken both turned out sooo yummy. We can't wait to make these peppers and put them on a pizza!

Enchiladas

This recipe comes from my friend Ann. Yummy!

4 small to medium boneless skinless chicken breasts (or 3 really large ones)
1 small onion, diced
1 big jar of Pace Picante Sauce
4 oz cream cheese
3/4 pound (about 3 cups shredded) monterey jack cheese
10 corn tortilla shells (soft ones)

Cut chicken into large chunks (each breast can be cut into 4 pieces)
Place chicken in pot and cover with water. Bring water to boil, reduce heat, simmer about 5 minutes until chicken is cooked through.

Drain chicken and cool. Shred chicken (pulse on food processor or use a chopper). If you don't have either of those, cut the chicken into a fine dice.

In a skillet, saute onion in a little bit of olive oil until onion is translucent (about 3 minutes).

To the skillet, add the chicken and 2/3rds of the jar of picante sauce. Turn heat to low and melt the cream cheese in.

Turn off the heat and fold in 3/4ths of the monterey jack cheese.

Heat corn tortillas in microwave (stack on plate, cover with saran wrap, 60 seconds)

Lay tortillas out on counter and spoon filling down center of tortilla. Roll tortillas, placing seam side down in a 9X13 pan. Place tortillas tightly next to each other.

Pour remainder of picante sauce over top of tortillas and spread with spoon. Top with remaining cheese.

Bake at 350 for 30-40 minutes until cheese is melted and bubbly.

Rating: You will be making these over and over again, guaranteed! They are awesome!

Greek Chicken, potatoes, Greek salad, pita, hummus

CHICKEN AND POTATOES
6 chicken thighs, skin removed (leave on if you don't mind the calories)
6 yukon gold potatoes, peeled and cubed.

Brine the chicken for 8 hours in: 4 cups of water + 1/2 cup kosher salt + 1.5 tbsp greek rub + 1/2 cup of vermouth (optional). Remember in brining to dissolve the salt fully before adding the chicken. Also, if you use table salt instead of kosher salt, you only need to use about 1/4 cup (it's denser and "saltier").


I use pampered chef's greek rub which can be found here:
https://www.pamperedchef.com/ordering/prod_details.tpc?prodId=18963&words=greek


If you don't have a greek rub, use 2 tsp dried oregano + 1.5 tsp onion powder + 1.5 tsp garlic powder + 1 tsp salt


Remove chicken from Brine and pat dry. Sprinkle a little more of the greek seasoning directly on chicken.

Place chicken in a large roasting pan that has been sprayed with non-stick spray.

Spray potatoes thoroughly with non-stick spray. Season with salt, pepper, and some of the greek rub. Spread the potatoes around the pan with the chicken.

Optional: drizzle lemon over everything.

Roast at 400 for 40 minutes, turning chicken every 10 minutes and stirring the potatoes.

GREEK SALAD:
Lettuce, spinach leaves (because we like the added nutrients), cucumbers, grape tomatoes, green pepper, red onion, feta cheese. Use the greek rub to make a simple oil and vinegar dressing if you like (or it's flavorful enough without dressing!).

PITA and HUMMUS
We purchased our pita and hummus from the store. We heated the pita on our bread stone while the chicken was roasting (last 10 minutes of roasting time).

Rating: Pretty darn good. We'll definitely eat this again. During the summer, we'll opt to grill the chicken instead of doing it in the oven!

Ravioli Toss and Spinach Salad

RAVIOLI TOSS
1 18-20 oz. package of ravioli (frozen or refrigerated; I used Louisa frozen beef)
1/2 pound of green beans
1/2 cup of thin sliced sun dried tomatoes, chopped up
1 lb (about 4) plum tomatoes, chopped up (since tomatoes are not in season, I used 1 can of diced tomatoes)
2 tbsp red wine vinegar
1 garlic clove, minced or pressed
Parmesan Cheese

Cook ravioli according to package directions. Toss the green beans into the water during the last 5 minutes of cooking.

In a bowl, combine sun dried tomatoes, plum tomatoes, vinegar, and garlic.

Drain the ravioli and green beans and add them to the tomato mixture. Toss well. If you sun dried tomatoes were packed in water instead of oil, add about 2 tbsp olive oil. Otherwise, the oil from the tomatoes will do the job.

Top with Parmesan cheese as desired.


SPINACH SALAD: combine spinach leaves, grape tomatoes, cucumbers, red onion, salt, pepper, and Parmesan cheese for a nice side salad to this dish. Use a flavored vinegar to dress it (I use a blackberry vinegar) and you won't need any oil. Super healthy!

Rating: This tasted even better after the pasta sat in the tomato mixture for awhile. I'd almost suggest making it a day before! It was pretty tasty and a nice diversion from the usual red pasta sauce. We'll definitely make it again!