Let Them Eat Risotto!

This recipe is not only delicious, but healthy and satisfying!

Ingredients

1 T olive oil
1/2 C onions, chopped finely
1 C short grain brown rice
5 C (1 quart plus 1 cup)chicken or vegetable stock (low sodium)
3 C spinach, washed
1 t olive oil
1 C white mushrooms, sliced
1 butternut squash, roasted and cubed
2 ounces Parmesan cheese, shredded
black pepper to taste

Directions

Wash the butternut squash and slice in half. Cook the squash in a 400 degree oven for 30 minutes or microwave until somewhat tender. Set aside to cool. Remove skin from squash and dice the flesh. Heat 1 tablespoon of the oil in a large saucepan; add onions and saute for two to three minutes, until tender. While onions are sauteing, heat stock to a simmer in a separate saucepan. Add rice to onions, stir vigorously. Cook rice mixture for 5-6 minutes, then add one cup of hot stock. Stir rice until all the stock is absorbed, repeat until all stock is used and rice mixture is tender and creamy. This step will take 45-50 minutes.

In a separate saucepan, heat the 1 teaspoon of oil. Add mushrooms and saute until tender. Add spinach to rice mixture, stir to combine. Add the cubed squash, mushrooms and cheese. Stir to combine. Serve warm.
Makes six one cup servings.

Number of Servings: 6

Break-FAST!

Don't have time for Breakfast, try us on this one.......

Ingredients

1/2 cup egg substitute
2 sliced mushrooms
1/4 red bell pepper, chopped
1/4 green bell pepper, chopped
2 Tbsp chopped red onion
1/2 cup spinach
2 turkey sausage patties, precooked and broken up (chose the low sodium kind)
1/4 cup shredded low fat cheddar cheese (or mozz. cheese)
2 whole wheat tortillas

Directions

Preheat pan, and spray with nonstick cooking spray.
Scramble egg with pre-chopped veggies and pre-cooked sausage in bowl, mix and cook. Add cheese and allow to melt slightly.
Turn off stove, place tortillas on top of eggs to warm for a moment, then remove.
Fill tortillas, roll up and serve.

This is a versatile recipe. You can change the veggies to whatever you have on hand and get a different flavor, experiment a little and CREATE your day.

Crustless Spinach, Onion and Feta Quiche

1 medium onion, diced
6-oz fresh baby spinach
2 large eggs
1/2 cup egg beaters (liquid substitute)
1/2 cup whole wheat flour
1/2 tsp baking powder
1/4 tsp salt
pinch cayenne pepper
1 1/3 cups non fat milk
1/2 cup feta cheese

Directions

Preheat oven to 400F.
Lightly grease a 10-inch pie plate
In a medium frying pan, cook diced onion with a bit of veg. oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes
In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in spinach-onion mixture.
Pour quiche base into prepared pan. Top with feta cheese.
Bake for 25 minutes, or until center is set and the outside edge is golden brown.
Let set for 5 minutes, then slice and serve.

Butternut Squash Gratin

Close your eyes, and you'll swear you were eating cheesy scalloped potatoes. Really....my kids did!!

Ingredients:
1 large butternut squash, peeled & seeded
1 T butter or margarine
1 small onion, finely diced
2 T cornstarch
1/4 t pepper
1 c chicken broth
1 1/2 c sharp 2% cheddar cheese, grated

OPTION:
8-10 slices bacon, finely diced

Directions:
Slice squash to 1/4" thick, then into bite-size pieces. Cook in a steamer (or boil) until soft - about 10 minutes. Drain and set aside.

In a skillet, cook bacon until done. Drain fat, and set aside. Melt butter and fry onions until soft. Stir in cornstarch and pepper, stirring until smooth. Add broth and continue cooking another 1-2 minutes or until sauce is thick. Remove from heat and add cheese. Stir until smooth.

In round casserole dish arrange half of the squash and top with half of the cheese mixture and half of the bacon. Repeat layers, then bake at 350°F for 30 minutes.

Breakfast Prepared While You Sleep!

Apple Cinnamon Slow Cooker Oatmeal

Ingredients
2 cups rolled oats (not quick oats)
1 teaspoon cinnamon
2 Granny smith apples (or any other type), diced
1/2 cup evaporated 2% milk

Directions
Coat the inside of a slow cooker with nonstick cooking spray. Add all the ingredients to the slow cooker, then pour in 6 cups of water. Cover and set on low heat for 8-9 hours.

OPTIONS:
**Add raisins, honey, ground flaxseed, dried blueberries, chopped walnuts or almonds before serving, if desired.

Serving Size: Makes 6 one-cup servings
Calories: 157.7
Total Carbs: 9.6 g
Dietary Fiber: 3.2 g
Protein: 3.7 g (w/o nut options)

Curry Chicken Pitas

Sauce:
1/2 cup onions, diced
1 teaspoon ginger
2 cloves garlic
1 teaspoon curry powder
1 teaspoon cumin
1 lime, cut in half (reserve one half for deglazing pan)

2 teaspoons olive oil
1/2 cup onion, sliced
16 ounces extra lean ground chicken
2 tablespoons fat free plain Greek yogurt
2 tablespoons water
1 1/2 cups frozen peas
4 green onions, greens and whites sliced
2 tablespoons cilantro, chopped
2 tablespoons natural peanuts, chopped
4 whole-wheat pitas, cut in half
4 cups dark greens or lettuce, chopped



Directions
Place all the sauce ingredients into a food processor or blender. Puree until a thick paste forms.

Place a large saute pan over moderate heat, add the oil, and, once the oil is hot, add the sliced onions. Saute for about five minutes, stirring often, until the onions start to turn light brown. Add the sauce to the pan and cook until the bottom of the pan starts to turn brown. Squeeze the remaining half of the lime into pan, and scrape up the brown bits from the bottom of the pan with a wooden spoon. Add the chicken to the pan and cook until the interior of the chicken reaches 180 degrees, about 10 minutes.

Add the yogurt, water, peas and onions to the pan. Stir and cook for two minutes. Remove from heat, and garnish with cilantro and nuts.

Fill each pita with 1/2 cup of greens and a 1/2 cup of the meat and vegetable mixture.

Makes 8 sandwiches.

Chicken and Sweet Peppers

Ingredients
1.5 lbs. chicken pieces, skin removed
Mrs. Dash's no salt seasoning
cooking spray
1 clove garlic, chopped
1 lemon, sliced
1 tomato, chopped
1/4 cup onion, chopped
1/4 cup fresh parsley, chopped
1 tablespoon fresh oregano (or one teaspoon dried)
1/4 cup dry white wine
3/4 cup low sodium chicken broth
1 medium, sweet green pepper, cut into strips
1 medium, sweet red pepper, cut into strips

Directions
Sprinkle chicken with Mrs. Dash's no salt seasoning. Lightly coat a nonstick skillet with cooking spray.Cook chicken over medium heat until light brown (about 15 minutes), turning once. Reduce heat.Sprinkle garlic, lemon, half of tomato, onion, parsley and oregano over chicken pieces in skillet.Add wine and broth. Cover and simmer for 15 minutes.Add remaining tomato and sweet peppers, cover and continue to simmer for 7-10 minutes or until chicken is tender and cooked through.

Serves 4.

Winner Winner (Deep Dish) Chicken Dinner!

1 lb Chicken Breast cubed or chicken tenders cut in half
1 cup of diced mini red, yellow and orange peppers
4 large garlic cloves sliced
1 small onion diced
1 tablespoon of Oregano
Zest of 1 large orange
Juice of 1 large orange
2 tablespoons of olive oil
1 15 oz can of diced Italian tomatoes
½ cup of couscous
1 1/2 cups chicken stock (low sodium)
Salt & Pepper to taste
Chopped parsley (garnish)
Orange zest (garnish)

Preheat oven to 350

Heat deep dish oven proof pan on medium burner.

Add olive oil, garlic and onions, sauté for 5 minutes. Add chopped peppers, salt and pepper, sauté 10 minutes. Add chicken and oregano, sauté until chicken is almost cooked through, about 8-10 minute. Ad orange zest, juice and tomatoes until well combined. Add couscous and chicken stock, bake in oven covered for 20 minutes.

Garnish with orange zest and freshly chopped parsley!!!!!

Serves 4

Chicken, Asparagus Pasta Dinner (COMPLETE MEAL)

Ingredients
3 cups whole wheat extra wide pasta
12 spears asparagus
1/2 chicken breast, bone and skin removed
1-1/2 cups fresh mushrooms, pieces or slices
1/2 cup low sodium chicken broth (can substitute with water)
1 tbsp extra virgin olive oil
1/4 cup feta cheese, crumbled
1 medium tomato
Pinch of pepper, red or cayenne

Directions
Cook pasta according to package directions.
Meanwhile, cut chicken into bite-sized cubes and place in skillet with olive oil.
Cook until partially done.
Add asparagus and mushrooms, continue cooking until chicken is done.
Add chicken broth and cover pan, cook until asparagus is crisp tender.
Add pasta, red pepper flakes (to taste), and feta cheese. Remove from heat.
Serve with fresh diced tomatoes to garnish. Enjoy!

Number of Servings: 4

Chicken {UN}Fried Rice

The original version of this Chinese favorite has 542 calories and 13 grams of fat, plus half a day's worth of sodium. My "re-make" version is much healthier, packed with veggies, and ready in less time than it would take you to order takeout!

Ingredients
12 ounces boneless chicken breast, diced into 1/2 inch cubes
1 cup sliced mushrooms
1 small onion, sliced into thin strips
1 cup shredded carrots
1 cup chopped broccoli
1 garlic clove, chopped
1 teaspoon ginger, chopped
1 tablespoon chili garlic sauce
2 cups cooked brown rice
1/2 cup egg whites (or 4 egg whites or 3 whole eggs)




Directions
Mix the garlic sauce with 1/4 cup water and set aside.
Heat a wok or large sauté pan over medium heat, then remove from heat just to coat with nonstick cooking spray. Add chicken, heat until cooked, about 5 minutes. Place the cooked chicken in a large bowl and set aside.

Add the onions, mushrooms, and carrots to the pan or wok, turn the heat to high, and cook for 2 minutes. Add the broccoli, garlic, and ginger, and cook for additional 2 minutes.

Add the garlic sauce and water to the vegetables, stir to combine, and remove from heat. Pour the vegetables and sauce on top of the chicken and set aside.

Spray the pan once more with nonstick cooking spray, and add egg whites. Cook over high heat, stirring constantly, until eggs have almost set. Add the rice, stir to combine, then add the chicken and vegetables. Cook another two minutes, until the eggs have fully cooked.