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Barbecued Chicken Pasta

Barbecued Chicken Pasta

Barbecued Chicken Pasta

 

16 ounces Rigatoni, Mostaccioli or other medium pasta shape — uncooked

1 T. olive oil

3 boneless skinless chicken breast halves — cut into 1/2-inch cubes

¼ C. green bell pepper, sliced thin

¼ C. red onion, sliced thin

2 cloves garlic — pressed

½ C. spaghetti sauce (your favorite)

¼ C. barbecue sauce

1 C. grated Provolone cheese

3 green onions — chopped

¼ C. cilantro — chopped

 

Prepare pasta according to package directions. Meanwhile, heat oil in a large skillet over medium heat. Add chicken and sauté, stirring occasionally, until browned on all sides, about 3 minutes.  Add bell pepper, onion and garlic and cook until pepper turns bright green, about 1 minute. Add your favorite spaghetti sauce and barbecue sauce and heat just to a simmer. Remove from heat.  Drain pasta, reserving 1/4 C. of water and return pasta to the pot. Add chicken mixture and cheese to the pot. Stir over a low heat until pasta is coated with sauce. Add enough of the reserved cooking water, if needed, to make the sauce lightly coat the pasta (you don’t want it too thin, however). Serve up the pasta in bowls and top with green onions and chopped cilantro.

 

Yield: 6 servings

Calories: 530

Fat: 11g

Fiber:   3g

Soy-Glazed Flank Steak with Blistered Green Beans

Soy-Glazed Flank Steak with Blistered Green Beans

Soy-Glazed Flank Steak with Blistered Green Beans

1 pound fresh green beans
1 pound beef flank steak
6 cloves garlic, minced (1 tablespoon)
1 tablespoon finely chopped fresh ginger
2 tablespoons soy sauce
1 teaspoon packed brown sugar
2-3 tablespoons peanut oil
1 cup cherry or grape tomatoes (optional)
4 green onions or scallions, white parts only, thinly sliced
2 tablespoons sweet rice wine (mirin)
1 teaspoon red chile paste (sambal oelek)
Sesame seeds, toasted (optional)
Hot cooked jasmine rice (optional)

Trim and halve the green beans on the diagonal; set aside. Cut the flank steak across the grain into thin slices; set aside. In a small bowl, combine the garlic and ginger; set aside. In another small bowl, combine the soy sauce and brown sugar; set aside. In a very large skillet or work, heat 2 tablespoons oil over medium-high heat. Add the green beans; cook and stir for 7 to 8 minutes or until beans are blistered and brown in spots. Add the cherry tomatoes, if using. Cook and stir until wilted and slightly softened, 1 to 2 minutes. Transfer bean mixture to paper towels to drain. If necessary, add the remaining 1 tablespoon oil to the skillet. Add the garlic-ginger mixture to the skillet; cook and stir for 30 seconds. Add half the beef strips to the skillet; cook and stir about 3 minutes, or until the beef is browned. Use a slotted spoon to transfer the browned beef to a bowl; repeat with the remaining beef. Return all the beef to the skillet. Stir in the green onions, rice wine, chile paste, and the soy sauce-sugar mixture. Cook and stir for 1 minute; add the green beans. Cook and stir until the beans are heated through, about 2 minutes more. If desired, sprinkle with toasted sesame seeds and serve with hot cooked rice.

If desired, marinate the sliced steak in a mixture of the following for a couple hours in the fridge: 1 tablespoon minced garlic, 1 tablespoon minced ginger, 2 tablespoons soy sauce, 1 teaspoon packed brown sugar, 2 tablespoons sesame oil, 2 tablespoons rice wine vinegar, and 1 teaspoon red chile paste. Then proceed with the rest of the recipe.

Yield: 4 servings
Calories: 312
Fat: 16g
Fiber: 4g

Easy Pea-sy Bacon Topped Crostini

Easy Pea-sy Bacon Topped Crostini

Easy Pea-sy Bacon Topped Crostini

4oz. portion of Baguette
1 C. Frozen Peas, thawed
3 T. Light Cream Cheese
Salt & Pepper
3 T. Real Bacon Bits
2 T. Parmesan Cheese

Preheat the oven to 400°F. At a slight angle, slice 18 half-inch bread slices from the baguette. Arrange slices on a baking sheet and spray tops with cooking spray. Bake for about 10 minutes, or until tops just begin to brown. Place the peas, cream cheese, pepper, and salt in a blender and puree until smooth. Spread each crostini with about 2 teaspoons of pea mixture, sprinkle with bacon bits, and lightly dust with grated Parmesan. Bake for about 8 minutes, or until the cheese starts to melt. Serve immediately.

Yield: 18 Servings (2 crostini)
Calories: 70
Fat: 2g
Fiber: 1g

Quick and Easy Waffled Hash Browns

Quick and Easy Waffled Hash Browns

Quick and Easy Waffled Hash Browns

1 medium (12 ounce) russet potato
2 green onions, minced
1/2 teaspoon reduced-sodium seasoned salt
1/4 teaspoon black pepper

Preheat a waffle iron (to medium heat, if you have the option). Peel (if desired), and shred the potato. Place the shredded potato in a colander and press on it with a paper towel to remove moisture. You should have about 2 cups of dried potato. Toss in a medium mixing bowl with onions and seasoning. Spread a cup of the potatoes evenly across the waffle iron. Close lid and cook 2 minutes. Gently press down on the lid to compress the potatoes and cook 6 more minutes, until potatoes are crisp and brown. Repeat with remaining potatoes.

Yield: 2 servings
Calories: 125
Fat: 0g
Fiber: 2g

Shrimp, Cabbage, and Carrot Potstickers

Shrimp, Cabbage, and Carrot Potstickers

Shrimp, Cabbage, and Carrot Potstickers

2 tablespoons dark sesame oil
1 tablespoon minced fresh garlic
1/2 cup finely grated carrot
2 cups thinly sliced napa (Chinese) cabbage
4 teaspoons chili garlic sauce, divided
5 tablespoons lower-sodium soy sauce, divided
1 1/4 pounds large shrimp, peeled, deveined, and finely chopped
40 gyoza skins or wonton wrappers
Cornstarch
1 1/3 cups plus 1 Tbsp. water, divided
3 tablespoons honey
1 tablespoon rice vinegar
Cooking spray
order ingredients
Heat a large skillet over medium heat. Add oil; swirl to coat. Add garlic; cook 1 1/2 minutes, stirring constantly. Stir in carrot; cook 1 minute. Stir in cabbage; cook 3 minutes or until wilted. Stir in 1 tablespoon chili garlic sauce; cook 30 seconds. Remove pan from heat; stir in 2 tablespoons soy sauce. Cool; stir in shrimp. Arrange 8 gyoza skins on a clean work surface. Spoon about 2 rounded teaspoons shrimp mixture in center of each skin. Moisten edges of skins with water. Fold in half; press edges together to seal. Place on a baking sheet sprinkled with cornstarch; cover to prevent drying. Repeat with remaining gyoza skins and shrimp mixture. Set aside, or follow freezing instructions. Bring remaining chili garlic sauce, remaining soy sauce, 1 tablespoon water, honey, and vinegar to a boil in a small saucepan. Cook 3 minutes or until thickened, stirring frequently. Heat a large skillet over medium heat. Coat both sides of potstickers with cooking spray. Arrange 10 potstickers in skillet; cook 2 minutes or until browned. Turn potstickers over. Carefully add 1/3 cup water to skillet; cover and steam 5 minutes. Uncover and cook 1 minute or until liquid evaporates. Remove potstickers from pan; keep warm. Repeat with remaining potstickers and water. Serve with soy sauce mixture. How To: Freeze: Sprinkle uncooked potstickers with cornstarch; freeze on a baking sheet until firm. Place in a zip-top plastic freezer bag; freeze up to 2 months. Reheat: Follow step 4 using frozen potstickers, steaming for 7 minutes.

Yield: 8 servings
Serving Size: 5 Potstickers, 1 T. sauce

Calories:  195
Fat: 4.3g
Fiber: 1g

Any day Egg Muffins

Any day Egg Muffins

Any Day Egg Muffins

3-4 tsp. Dry Breadcrumbs
3/4 C. Reduced fat Cheddar Cheese, shredded
1/2 C. Chopped Green Onions
1/4 C. Diced Red Pepper
1/2 C. Diced Canadian Bacon
1/4 C. Lowfat Milk
3 T. Olive Oil Mayo
6 Eggs
1 C. Egg Beaters
1/4 tsp. Black Pepper

Preheat oven to 350. Lightly spray 12 muffin cups with nonstick cooking spray. Sprinkle a generous quarter teaspoon of breadcrumbs in each cup and gently tsp to evenly distribute the . Add 1 Tablespoon cheese to each cup. Microwave onions and peppers in a Saran Wrap covered bowl for 2 minutes. Uncover and stir in Canadian bacon. Distribute evenly among muffin cups, about a tablespoon per divot. Mix mayo and milk in large measuring cup or medium bowl. Whisk in eggs, substitute and seasoning. Pour evenly over vegetables, filling each cup about 3/4 full. Bake 22-24 minutes until center of each is firm to the touch.

Yield: 12 servings
Calories: 95
Fat: 6g
Fiber: 0g

Basic Breadsticks

Basic Breadsticks

Basic Breadsticks

1 package active dry yeast
1/3 cup warm (110 degrees) water
2 1/4 cups bread flour, divided
1 tablespoon sugar
1/2 teaspoon salt
2 tablespoons oil
1/3 cup cold water
1 egg white
Sesame or poppy seeds

Dissolve yeast in warm water. In processor bowl with blade in place, combine 2 cups flour, sugar and salt. Process 10 seconds. Remove lid; add yeast and oil. With processor running, pour cold water through feed tube. Add additional flour if necessary so dough forms a ball. Process 30 seconds. Divide dough into 16 equal portions; roll each into pencil-like rope, 8 inches long. Place 1 inch apart on greased baking sheet. Brush with oil. Cover; let proof (to let yeast dough rise) 20 minutes. Brush with egg white; sprinkle with seeds. Bake at 350 degrees Fahrenheit for 20 to 25 minutes.

Yield: 16
Calories: 76
Fat: 1.8g
Fiber: .6g

Butternut Squash Soup with Walnut-Whiskey Butter

Butternut Squash Soup with Walnut-Whiskey Butter

Butternut Squash Soup with Walnut-Whiskey Butter

8 tsp. (1 stick) unsalted butter
1 yellow onion, peeled and diced
2 leeks, washed and thinly sliced
2 quarts (8 C.) low-sodium chicken broth
4 pounds butternut squash, peeled, seeded and cut into 1-inch cubes (from about 2 large squash)
3/4 to 1 C. heavy (whipping) cream
Salt
Freshly ground black pepper

4 tsp. (1/2 stick) salted butter
1 scallion, chopped
1 oz. whiskey or bourbon
1/4 C. walnuts or pecans, lightly toasted and ground

For the soup: In a heavy-bottomed 8-quart casserole, melt the butter over medium heat. Add the onions and leeks and gently stew them, covered, until translucent, stirring occasionally. Add the chicken stock. Bring the stock and onions to a boil and then add the squash. Reduce the heat and simmer until the squash is just tender but cooked through. Remove from the heat. Using a slotted spoon, transfer batches of the squash to a blender or food processor and puree until completely smooth. Repeat until all the squash is pureed. Add just enough of the cooking liquid to process easily. Pour the pureed squash back into the cooking liquid and add the cream, and then salt and pepper to taste. If the soup is too thick, thin it with more of the cream and correct the seasoning. For the nut butter: Combine the 4 tsp. butter, scallion, whiskey and ground walnuts or pecans in a blender or food processor and pulse until well mixed. To serve, place a dollop of nut butter in a serving bowl and ladle the soup over it.

Yield: 8 servings
Calories: 433
Fat: 32g
Fiber: 5g

 

Vine Ripe Tomato Bisque with Curried Oysters and Roasted Garlic Basil Croutons

Vine Ripe Tomato Bisque with Curried Oysters and Roasted Garlic Basil Croutons

Vine Ripe Tomato Bisque with Curried Oysters and Roasted Garlic Basil Croutons

1 head garlic
3 large vine ripe tomatoes, cored and cut into large wedges
½ onion, peeled and thinly sliced
4 cloves garlic, peeled and thinly sliced
1 tsp. extra virgin olive oil
¼ C. nonfat milk
cracked black pepper to taste
12 large oysters
1 T. curry powder
1 sprig basil, chopped
¼ loaf sourdough baguette, sliced

Roasted Garlic Croutons: Take the head of garlic and smash and press together, forcing the cloves to break apart from the head. Now heat a sauté pan and add garlic cloves with peels on. Bake it in the oven at 400 degrees for 15 to 20 minutes or until garlic cloves are golden brown, soft and tender. Mkae sure you shake pan two or three times during this time. Allow to cool off for a few minutes. Remove clove from peel by popping it out. Squeeze cloves with your fingers one by one. Now chop these cloves into a fine paste. Bisque: Heat a medium size, low-rimmed soup pot. Add oil, garlic and onions and sweat over low to medium heat until clear. Add tomato wedges and bring to a boil. Turn down to a simmer and cook for approximately ½ hour or until tomato flesh is fully broken down and soft. Puree with a hand blender until very smooth. Strain through a medium hole strainer, add milk and cracked pepper. Keep hot and set aside. At this time, bake garlic croutons in the oven at 400 degrees until golden brown and crispy. Spread garlic paste onto the sliced bread and top with chopped basil. Set aside. Oysters: Season oysters with curry powder making sure to distribute evenly. Heat a nonstick pan and sear oysters until golden brown on all sides. Pour hot tomato bisque into warm bowls. Top with garlic croutons and place curried oysters on top of croutons. Enjoy.

Yield: 4 servings
Calories: 204
Fat: 5.6g
Fiber:

Berry Granita

Berry Granita

Berry Granita

1/2 C. water
1/4 C. sugar substitute
1 bag (10 oz.) frozen blueberries
1 lemon, peeled and juiced
lemon twist, for garnish
1/2 C. low-fat frozen whipped topping (optional)

In a small pot over medium heat, combine the water and sugar substitute. Bring to a boil. Boil for 2 minutes, then set aside to cool to room temperature. In a food processor fitted with a metal blade, combine the blueberries, lemon peel, lemon juice, and cooled syrup. Pulse for 2 minutes, or until the blueberries are coarsely ground. Pour into a small metal bowl and stir a few times with a fork to break up any large pieces. Cover the bowl with foil and place in the freezer overnight. Spoon into 6 serving glasses, garnish with a lemon twist, and top with the whipped topping, if using.

Yield: 6 servings
Calories: 60
Fat: .5g
Fiber: 1g

Seared Tuna with Japanese Salsa

Seared Tuna with Japanese Salsa

Seared Tuna with Japanese Salsa

2 tuna steaks (big eye, yellowfin, or albacore; about 1 1/4 in. thick, 5 to 6 oz. each)
1 tsp. minced or pressed garlic
Salt and pepper
2 tsp. vegetable oil
1/4 C. sake
2 T. soy sauce
3/4 C. finely chopped tomatoes
2 T. finely chopped green onion
1 T. chopped fresh cilantro
1 T. lemon juice
6 to 8 slices peeled avocado (3 to 4 oz. total)

Rinse tuna; pat dry. Spread garlic on both sides of steaks; sprinkle with salt and pepper. Pour oil into an 8- to 10-inch nonstick frying pan over medium-high heat. When hot, add tuna. Cook, turning once, until lightly browned on both sides, about 1 minute per side. Pour sake and 1 T. soy sauce around steaks; remove from heat. Let cool, turning fish often. Meanwhile, in a small bowl, mix tomatoes, green onion, cilantro, lemon juice, and remaining T. soy sauce.. Lift tuna from sake mixture, reserving juices. Cut fish across the grain into 1/4-inch-thick slices and lay on plates. Garnish with the salsa and avocado slices. If desired, spoon pan juices equally over tuna (otherwise discard).

Yield: 2 servings
Calories: 340
Fat: 18g
Fiber: 1.9g

The Green Monkey

The Green Monkey

The Green Monkey

2 C. Water
½ C. Carrots, chopped
2 C. Kale
2 C. Cucumbers, skin on, cut into large chunks
2 C. Granny Smith Apples, skin on, cut into large chunks
½ pkg. Instant Sugar Free Banana Cream Pudding
2 C. Ice
4 packets Monk Fruit in the Raw

Add the water and carrots to a blender and blend until smooth; add the kale, cucumbers, apples, and monk fruit extract (if using) and blend until smooth, about 30 more seconds. Add the pudding mix and blend until thickened, about 30 seconds. Add the ice and blend until smooth. Serve.

Yield: 4 servings
Calories: 77
Fat: 0g
Fiber: 2.5g

Breakfast Citrus Salad with Cucumber & Basil

Breakfast Citrus Salad with Cucumber & Basil

Breakfast Citrus Salad with Cucumber & Basil

4 cups orange segments
2 cups grapefruit segments
3 cups cucumber slices
½ cup fresh basil, firmly packed

Combine all the ingredients in a large bowl and toss them gently together. Spoon the salad into four bowls, dividing it equally. Tips: Try adding 1 teaspoon of minced jalapeño to the salad for a great kick. You can skip your coffee! Add 1 diced avocado to this recipe for an extra dose of healthy fat and fiber.

Yield: 4 servings
Calories: 134
Fat: .5g
Fiber: 6.25g

Mexican Cauliflower Chili Scramble

Mexican Cauliflower Chili Scramble

Mexican Cauliflower Chili Scramble

Olive oil cooking spray
½ head cauliflower, grated on the large side of a box grater (about 3 cups yield)
2 tablespoons minced onion
½ cup small-diced red bell pepper (about 1 medium pepper)
¼ teaspoon ground cumin
1 teaspoon chili powder
½ teaspoon garlic powder
1 cup crushed tomatoes
Salt
Crushed red pepper flakes
1 cup very small broccoli florets
12 large egg whites or 1 pint of liquid egg whites
1 avocado, cut into bite-size chunks

Lightly coat a large nonstick skillet with cooking spray and place over medium-high heat. Add the cauliflower and cook until browned; transfer to a bowl. Add the onion, bell pepper, cumin, chili powder and garlic powder to the skillet and cook until the onion and bell pepper have softened, 2 to 3 minutes. Add the tomatoes and cook until the mixture is soft and thick. Add the cauliflower, season with salt and red pepper flakes, and stir to combine. Transfer the vegetable “chili” to a bowl. Wipe the skillet clean, lightly coat again with cooking spray, and place over medium-high heat. Add the broccoli and cook until tender, 1 to 2 minutes. Add the egg whites and cook, scrambling them, about 2 minutes. Season. Spoon the eggs and cauliflower chili onto four plates; top with avocado and serve.

Yield: 4 servings
Calories: 185
Fat: 5.5g
Fiber: 7g

All Day Egg White Omelet with Pico de Gallo

All Day Egg White Omelet with Pico de Gallo

All Day Egg White Omelet with Pico de Gallo

Olive Oil Cooking Spray
1 C. Egg Whites or Egg Substitute
Salt and Pepper
2 oz. reduced fat Cheddar Cheese, shredded
½ C. Pico de Gallo
½ C. Cilantro

Spray a microwave-safe 6-inch plate (inside dimension) with l second of cooking spray and pour V4 cup of the egg whites directly onto the plate. Season lightly with salt and pepper, place in the microwave, and cook on high until the eggs are just beginning to set up and become cooked, about 1 minute. Remove the plate from the microwave, sprinkle on one-quarter of the cheese, and continue to cook on high until the eggs are cooked and the cheese is melted, about another minute. Repeat with the remaining egg whites. Remove the last plate from the microwave. Spoon one-quarter of the pico de gallo over each plate, top each with one-quarter of the cilantro, and serve. Add an ounce of steamed shrimp for 28 more calories.

Yield: 4 servings
Calories: 70
Fat: 1g
Fiber: 0g

Protein Packed Breakfast Sandwich

Protein Packed Breakfast Sandwich

Protein Packed Breakfast Sandwich

Olive Oil Cooking Spray
4 lean Turkey Breakfast Sausage Patties
4 slices Fat Free American Cheese Singles
4 light Whole Wheat Hamburger Buns
1 C. Egg Beaters
Salt & Pepper
2 T. Sriracha

Spray a large nonstick skillet with l second of cooking spray and place over medium-high heat. Once the skillet is hot, add the sausage patties and brown on one side, about l minute. Flip each patty and brown the other side, about another minute. Remove the patties from the skillet, place a piece of cheese over each one, and set aside in a warm place. Put the buns in the skillet, cut side down, to toast, about 30 seconds. Place one bun each on four separate plates. Add the egg replacement to the skillet and cook over medium-high heat until cooked through; season with salt and pepper. Evenly divide the cooked eggs among the bottom halves of the hamburger buns. Place the sausage patties on the top of each of the egg layers, then top each patty with V2 tablespoon of sriracha and serve.

Yield: 4 servings
Calories: 188
Fat: 3g
Fiber: 6.5g

Club Salad

Club Salad

Club Salad

2 slices deli turkey, cut into ribbons
1 cup grape tomatoes, halved
1 slice crumbled bacon
2 cups chopped iceberg lettuce
1 tablespoon low-fat mayo (or other under 50 calorie dressing)

Toss lettuce with mayo or dressing and arrange on plate. Top with remaining ingredients. Serve with 5 pita chips for 245 calories.

Parmesan Carrot Fries Recipe

Parmesan Carrot Fries Recipe

Parmesan Carrot Fries Recipe

1 pound fresh carrots
2 teaspoons olive oil
1/2 teaspoon flaky sea salt
Cracked black pepper, to taste
2 tablespoons fresh basil, chopped
2-3 tablespoons freshly grated Parmesan

Preheat oven to 450°F. Peel carrots and cut into thin matchstick slices. In a medium bowl, toss slices in olive oil, salt and pepper. Spread out carrots on a baking sheet and bake for 12 to 15 minutes or until the carrots are browned slightly. Remove from the oven and sprinkle with fresh basil and Parmesan cheese before serving.

Yield: 4 servings
Calories: 83
Fat: 3g
Fiber: 3g

Israeli Shakshuka

Israeli Shakshuka

Israeli Shakshuka

2 teaspoons olive oil
4 extra large ripe tomatoes, chopped
2 red bell peppers, diced
1 large onion, diced
1 green jalapeno pepper, finely diced
26 1⁄2 ounces pomi brand chopped tomatoes (nothing works like this!)
kosher salt, to taste
black pepper, to taste
6 large eggs (or as many as will fit on your sauté pan)

You need a large nonstick deep sauté pan that has a cover. Sauté onions in olive oil until opaque and tender. Add red bell pepper and continue sautéing until it softens up. Reduce heat to low. Add the fresh chopped tomatoes, cook until they are breaking apart. With a slotted spoon, add the chunkiest parts of the contents of the “Pomi” – the majority of the sauce should remain in the carton. Add the jalapeno now also. Cook for 30-40 minutes, partially cover, and stir every once in a while. If it starts to look dry, add some of the sauce from the carton, slowly , as you need it. Add the salt and pepper – I like a lot because I love salt on tomatoes. The final product should be a thick sauce that just looks like a whole lot of tomatoes stuck together – with very little to no juice, that is about 1-1 1/2 inches high.
Crack open the eggs on top of the shakshuka, one by one, giving each their own space. The whites should overlap, but the yolk should be spaced about 4 finger widths from each other. My pan can fit 6-8 eggs very comfortably. Cover tightly with a lid and simmer for 20 minutes.

Yield: 6 servings
Calories: 145
Fat: 6.8g
Fiber: 3.8g

Garlic Basil Shrimp

Garlic Basil Shrimp

Garlic Basil Shrimp

2 T. olive oil
1 1/4 lb. large shrimp (20 to 25 per lb.), peeled and deveined
3 garlic cloves, minced
1/8 tsp. dried hot red-pepper flakes, or more to taste
3/4 cup dry white wine
1/4 cup finely chopped fresh basil leaves
1 1/2 cups grape tomatoes, halved
Salt and freshly ground black pepper

Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce with salt and freshly ground black pepper, to taste. Return the shrimp to pan and cook just until heated through.

Yield: 4 servings
Calories: 260
Fat: 10g
Fiber: 1g

Avocado Toast + Herbed Ricotta & Fresh Tomatoes

Avocado Toast + Herbed Ricotta & Fresh Tomatoes

Avocado Toast + Herbed Ricotta & Fresh Tomatoes

6 slices artisan bread, toasted
1 T. olive oil
1 large ripe avocado, halved, seeded, peeled and thinly sliced
1 cup ricotta cheese
¼ cup finely chopped spinach leaves
1 Tablespoons finely chopped basil leaves
2 teaspoons finely chopped chives, divided
pinch of red pepper flakes (optional)
1 cup cherry tomatoes
salt and pepper, to taste

Toast bread, in a toaster or under the broiler in the oven until golden brown. While bread is toasting, combine ricotta cheese, spinach, basil chives and red pepper flakes in a small mixing bowl . Stir to combine thoroughly. Set aside. Cut cherry tomatoes in half. Season with salt and pepper. Set aside.
Drizzle or brush top sides of toast with olive oil. Assemble toasts by layering each piece of toast with sliced avocado, ricotta mixture, and sliced tomatoes. Sprinkle with salt and pepper and garnish with snipped chives and chopped basil.

Yield: 6 servings
Calories: 217
Fat: 10.9g
Fiber: 3g

Grass Fed Flat Iron Steak with Grilled Ratatouille

Grass Fed Flat Iron Steak with Grilled Ratatouille

Grass Fed Flat Iron Steak with Grilled Ratatouille

2 (8-oz.) grass-fed flat iron steaks
1 teaspoon kosher salt, divided
1 teaspoon freshly ground black pepper, divided
2 cups grape tomatoes, halved
2 tablespoons balsamic vinegar
1 (10-oz.) yellow squash, cut into 1/2-in.-thick rounds
1 (10-oz.) zucchini, cut into 1/2-in.-thick rounds
4 green onions, trimmed
1 (10-oz.) eggplant, cut crosswise into 1/2-in.-thick rounds
Cooking spray
2 tablespoons thinly sliced fresh mint
2 tablespoons extra-virgin olive oil
1/2 cup loosely packed fresh basil leaves

Place steaks in a single layer on a sheet of plastic wrap on a cutting board. Top with another sheet of plastic wrap. Using a meat mallet or small heavy skillet, pound steaks to 1/4-inch thickness. Discard plastic wrap. Sprinkle steaks evenly with 1/2 teaspoon each salt and pepper. Preheat grill to high (450°F to 550°F). Combine tomatoes, vinegar, and remaining 1/2 teaspoon each salt and pepper in a large bowl. Coat squash, zucchini, green onions, and eggplant with cooking spray. Place vegetables in a single layer on a grill grate coated with cooking spray. Grill squash and zucchini, uncovered, 2 minutes or until tender and grill marks appear. Grill green onions 2 minutes or until charred and slightly tender, turning occasionally. Grill eggplant 3 minutes on each side or until tender and grill marks appear. Coarsely chop green onions. Place eggplant, squash, zucchini, and chopped green onions in bowl with tomato mixture; toss to combine. Place steaks in a single layer on grill grate coated with cooking spray; grill, uncovered, 2 minutes. Turn steaks; grill 1 minute or until desired degree of doneness. Place steaks on a cutting board; let stand 5 minutes. Thinly slice steaks against the grain. Add mint and oil to vegetable mixture; toss to coat. Add basil; toss to coat. Divide vegetable mixture and steak slices evenly among 4 plates.

Yield: 4 servings
Calories: 271
Fat: 11.3g
Fiber: 5g

Skinny Chicken Fried Rice

Skinny Chicken Fried Rice

Skinny Chicken Fried Rice

2 teaspoons sesame oil
1 tablespoon minced garlic
¼ teaspoon red pepper flakes
1 pound boneless, skinless chicken breast, cut into 1-inch cubes
1 (8.8-ounce) pouch Uncle Ben’s® Ready Rice® brown rice
1 small onion, diced
2 cups frozen peas and carrots mix
6 green onions, thinly sliced
2 eggs
¼ cup less-sodium soy sauce
2 teaspoons oyster sauce

In a wok or a large skillet, heat 1 teaspoon of the sesame oil over medium-high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 minute or until fragrant. Increase the heat to high and add the chicken. Cook for 4 to 6 minutes, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside. Microwave the rice according to package directions. Set aside. Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half of the green onions and stir-fry, constantly moving the mixture until the onions and carrots soften, 3 to 5 minutes. Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into the pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce the heat to medium. Add the reserved chicken, cooked brown rice, soy sauce, and oyster sauce to the vegetable mixture and stir to combine. Serve garnished with the remaining green onions.

Yield: 6 servings
Serving Size: 1 heaping cup
Calories: 290
Fat: 7g
Fiber: 5g

Southern Style Sweet Tea (0 calories)

Southern Style Sweet Tea (0 calories)

Southern Style Sweet Tea

8 cups cold water
6 bags black tea (such as Lipton)
1 lemon, zest and juice separate (3 tablespoons juice)
16 packets monk fruit extract (such as Monk Fruit In The Raw)
4 sprigs mint
Ice for serving

Pour 3 cups of the water into a saucepot with the tea, lemon zest, and monk fruit extract and bring to a simmer over high heat. Pour the remaining cold water into a pitcher and strain the tea into the pitcher with the lemon juice. Place 1 mint sprig each in four glasses with ice, pour the tea into each glass, and serve.

Yield: 4 servings
Calories: 0
Fat: 0g
Fiber: 0g

Grapefruit with Zero-Calorie Spiced “Sugar”

Grapefruit with Zero-Calorie Spiced “Sugar”

Grapefruit with Zero-Calorie Spiced “Sugar”

2 large Ruby Red grapefruits, cut in half crosswise and flesh separated from membrane
11/2 tablespoons large-crystal sugar replacement (such as Lakanto)
1/8 teaspoon ginger powder
1/2 teaspoon cinnamon powder

Place each grapefruit half cut side up in a serving bowl. Mix the sugar replacement well with the ginger and cinnamon and sprinkle the spiced “sugar” evenly over each grapefruit half. Serve chilled.

Yield: 4 servings
Calories: 28
Fat: 0g
Fiber: 2g

Avocado Toast with Spinach and Tomatoes

Avocado Toast with Spinach and Tomatoes

Avocado Toast with Spinach and Tomatoes

8 cups spinach
Salt
Green hot sauce (such as Tabasco)
4 slices natural gluten-free bread (such as Canyon)
½ ripe avocado, mashed with a fork
4 thick (½-inch) slices ripe tomato
Freshly ground black pepper
4 medium eggs, poached

Heat a large nonstick skillet over medium-high heat. Put in the spinach and cook until wilted. Transfer the spinach to a colander and press out as much of the water as possible. Put the drained spinach in a mixing bowl and season with salt and green hot sauce. Toast the bread in the toaster. Season the avocado with salt. Once the toast is done, spread the avocado evenly over each piece of toast and place a slice of tomato on top. Season the tomatoes with salt and pepper and top each slice with an even amount of the spinach mixture. Place each piece of toast on a plate, top with a poached egg, and serve.

Yield: 4 servings
Calories: 180
Fat: 8.5g
Fiber: 5g

Baked Pork Chops with Apple Cranberry Sauce

Baked Pork Chops with Apple Cranberry Sauce

Baked Pork Chops with Apple Cranberry Sauce

4 boneless pork chops (about 3 oz. each)
¼ tsp ground black pepper
1 medium orange, rinsed, for ¼ tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
½ T. olive oil
For sauce:
¼ C low-sodium chicken broth
1 medium apple, peeled and grated (about 1 C) (use a grater to make thin layers of apple)
½ cinnamon stick (or 1/8 tsp ground cinnamon)
1 bay leaf
½ C dried cranberries (or substitute raisins)
½ C 100 percent orange juice

Preheat oven to 350 °F. Season pork chops with pepper and orange zest. In a large sauté pan, heat olive oil over medium heat. Add pork chops, and cook until browned on one side, about 2 minutes. Turn over and brown the second side, an additional 2 minutes. Remove pork chops from the pan, place them on a nonstick baking sheet, and put in the oven to cook for an additional 10 minutes (to a minimum internal temperature of 160 °F). Add chicken broth to the sauté pan and stir to loosen the flavorful brown bits. Set aside for later. Meanwhile, place grated apples, cinnamon stick, and bay leaf in a small saucepan. Cook over medium heat until the apples begin to soften. Add cranberries, orange juice, and saved broth with flavorful brown bits. Bring to a boil, and then lower to a gentle simmer. Simmer for up to 10 minutes, or until the cranberries are plump and the apples are tender. Remove the cinnamon stick. Peel the orange used for the zest, and cut it into eight sections for garnish. Serve one pork chop with ¼ cup of sauce and two orange segments.

Yield: 4 Servings
Calories: 232
Fat: 7g
Fiber: 2g

Baked Chili Relleno Eggs

Baked Chili Relleno Eggs

Baked Chili Relleno Eggs

2 4oz. cans Whole Green Chilis (or 8 fresh roasted chilis)
2 C. grated Monterey Jack Cheese, divided
1 ½ T. Butter
6 Eggs
1 T. Flour
2 C. Milk
1/8 tsp. Chili Powder

Preheat oven to 325. Slit each chili down one side and fill loosely with grated cheese, using 1 cup cheese for all chilis. Lay filled chilis in a lightly buttered, soufflé type backing dish. In separate bowl, beat eggs and flour. Stir in milk and chili powder. Fold in remaining grated cheese. Pour eggs over chilis. Bake 45 minutes to an hour, until top is bubbly and a knife inserted near center comes out clean.

from The Idiot’s Guide Glycemic Index Cookbook

Yield: 6 servings
Calories: 282
Fat: 21g
Fiber: 0g

Super Light Roasted Red Pepper Soup

Super Light Roasted Red Pepper Soup

Super Light Roasted Red Pepper Soup

8 red bell peppers (about 2 3/4 pounds)
5 black peppercorns
3 thyme sprigs
1 bay leaf
2 teaspoons olive oil
2 cups diced onion (about 1 large)
1 tablespoon minced fresh garlic
4 cups fat-free, less-sodium chicken broth
3 tablespoons white wine vinegar
1/4 teaspoon hot pepper sauce (such as Tabasco)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh chives

Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand for 15 minutes. Peel and chop. Place peppercorns, thyme, and bay leaf on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Heat oil in a large Dutch oven over medium heat. Add onion and garlic; cook 15 minutes or until onion is lightly browned, stirring occasionally. Add bell peppers, cheesecloth bag, broth, vinegar, and hot pepper sauce to pan. Increase heat to medium-high, and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove and discard cheesecloth bag; stir in salt and black pepper. Place half of bell pepper mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth. Pour pureed mixture into a large bowl; repeat procedure with remaining soup. Sprinkle with chives.

Yield: 6 servings
Calories: 99
Fat: 2.4g
Fiber: 1.4g

Avocado Salsa with Feta Cheese

Avocado Salsa with Feta Cheese

Avocado Salsa with Feta Cheese
2 plum tomatoes, chopped
1 ripe avocado – peeled, pitted and chopped
1/4 cup finely chopped red onion
1 clove garlic, minced
1 tablespoon snipped fresh parsley
1 tablespoon chopped fresh oregano
1 tablespoon olive oil
1 tablespoon red or white wine vinegar
4 ounces crumbled feta cheese

In a bowl, gently stir together tomatoes, avocados, onion, and garlic. Mix in parsley and oregano. Gently stir in olive oil and vinegar. Then stir in feta. Cover, and chill for 2 to 6 hours.

Yield: 12 servings
Calories: 66
Fat: 5.6g
Fiber: 1.3g

Big Easy Shrimp

Big Easy Shrimp

Big Easy Shrimp

2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 rib celery, chopped
1 clove garlic, minced
1 can (16 oz.) chopped tomatoes
1 bay leaf
1/2 tsp. ground black pepper
1 tsp. Worcestershire sauce
1 tsp. hot pepper sauce
1 lb. medium shrimp, peeled and deveined

Cook the bacon in a large skillet, over medium heat until crisp. Place on a paper towel-lined plate to drain. Crumble when cool. Remove and discard all but 1 T. of drippings from the skillet. In the hot drippings over medium heat, cook the onion, bell pepper and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce and hot pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 10 minutes, or until the shrimp are opaque. Remove and discard the bay leaf before serving.

Yield: 4 servings
Calories: 185
Fat: 4g
Fiber: 3g

Coconut-Almond Chicken Stew with Cilantro

Coconut-Almond Chicken Stew with Cilantro

8 boneless skinless chicken thighs (about 2 pounds), trimmed
1 tsp. Sea Salt
1/2 tsp. Black Pepper, Coarse Grind
2 tsp. olive oil
1 large onion, chopped (1 C.)
2 tsp. Roasted Red Chili Paste
2 C. Chicken Stock
1 can (13.66 oz.) Coconut Milk
1 large sweet potato (1 pound), peeled, quartered lengthwise and cut into 1-inch slices (about 2 C.)
1 small red bell pepper, cut into thin strips (1 C.)
1/2 C. smooth almond butter
1/4 C. fresh lime juice
1/2 C. chopped fresh cilantro
Cooked Jasmine Rice or basmati rice (optional)

Season chicken with sea salt and pepper. Heat oil in 5-quart nonstick Dutch oven or saucepot on medium-high heat. Add chicken; cook 3 minutes per side or until golden brown. Remove chicken. Add onion; cook and stir 3 minutes or until lightly browned. Add chili paste; cook and stir 1 minute. Stir in chicken stock, coconut milk, sweet potato and bell pepper. Bring just to boil. Return chicken and any juices to Dutch oven. Reduce heat to low; cover and simmer 25 minutes or until chicken is cooked through and sweet potato is tender. Mix almond butter, lime juice and 1 C. sauce from the stew in medium bowl with wire whisk until smooth. Gradually stir back into stew. Simmer 5 minutes or until sauce is slightly thickened, stirring occasionally. Sprinkle with cilantro. Serve over cooked rice, if desired.

Yield: 8 servings
Calories: 447
Fat: 31g
Fiber: 3g

Roast Beef Tenderloin with Port-Mushroom Sauce

Roast Beef Tenderloin with Port-Mushroom Sauce

2 tsp. dried thyme
6 garlic cloves, minced
1 1/4 tsp. salt, divided
3/4 tsp. black pepper
1 (2 1/2 pound) center-cut beef tenderloin, trimmed
Cooking spray
4 tsp. butter
12 oz. sliced cremini mushrooms
1 C. less-sodium beef broth
1/2 C. port or other sweet red wine
2 tsp. cornstarch
2 tsp. water

Preheat oven to 350°. Combine thyme, garlic, 1 tsp. salt, and pepper; coat beef tenderloin with mixture. Heat a large ovenproof skillet with cooking spray over medium-high heat. Add beef; cook 2 minutes on 1 side until browned. Turn beef over. Transfer skillet to oven; bake at 350° for 25-30 minutes or until internal temperature reaches 125°. Transfer beef to a carving board; tent with foil and let stand 10 minutes (internal temperature will rise to 130° for medium-rare). Meanwhile, melt butter in same skillet over medium heat. Add mushrooms and remaining salt; cook 5 minutes, stirring frequently. Add broth and wine; simmer 8 minutes. Combine cornstarch and water; mix well. Stir into sauce; simmer 2 minutes or until slightly thick. Cut beef crosswise into 16 slices; transfer to serving plates and top with mushroom sauce.

Yield: 8 servings
Calories: 349
Fat: 22g
Fiber: 0g

Whole-wheat Spaghetti with Chard and Ricotta

Whole-wheat Spaghetti with Chard and Ricotta

1 lb. dried whole wheat spaghetti
2 tsp. olive oil
1 1/2 T. minced garlic
1 lb. green chard (rinsed, ends trimmed, and coarsely chopped)
1 container (15 oz.) low-fat ricotta
1/3 C. chopped roasted, salted pistachios
1/2 C. freshly grated pecorino or parmesan cheese
1 1/2 T. grated lemon peel
1 T. lemon juice
Salt and pepper

In a 5- to 6-quart pan over high heat, bring about 3 quarts water to a boil. Add spaghetti and cook, stirring occasionally, until tender to bite, 7 to 12 minutes. Drain, reserving 1 1/2 C. pasta-cooking water. Return spaghetti to pan. Meanwhile, heat oil in a 10- to 12-inch frying pan over medium heat. Add garlic; stir until fragrant but not brown, 1 to 2 minutes. Add chard; stir 3 to 4 minutes. Add 1 C. of reserved water; cook until chard stems are tender to bite, 6 to 8 minutes. Mix chard mixture into hot spaghetti with ricotta, pistachios, pecorino, lemon peel, lemon juice, remaining 1/2 C. reserved pasta-cooking water, and salt and pepper to taste.

Yield: 4 to 6 servings
Calories: 430
Fat: 11g
Fiber: 11g

Green Soup

Green Soup

2 tablespoons extra-virgin olive oil, plus more for garnishgreensoup
2 large yellow onions, chopped
1 teaspoon salt, divided
2 tablespoons plus 3 cups water, divided
1/4 cup arborio rice
1 bunch green chard (about 1 pound)
14 cups gently packed spinach (about 12 ounces), any tough stems trimmed
4 cups vegetable broth, store-bought or homemade
Big pinch of cayenne pepper
1 tablespoon lemon juice, or more to taste

Heat 2 tablespoons oil in a large skillet over high heat. Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 30 minutes. Meanwhile, combine the remaining 3 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add rice. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes. Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach. When the rice has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the rice along with the spinach, broth and cayenne. Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more. Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 tablespoon lemon juice. Taste and add more lemon juice, if desired. Garnish each bowl of soup with a drizzle of olive oil.

Yield: 8 servings
Calories: 99
Fat: 4g
Fiber: 3g

Herb-Roasted Tenderloin with Sautéed Mushrooms

Herb-Roasted Tenderloin with Sautéed Mushrooms

herb-tenderloin-hl-1046862-x1 tablespoon Dijon mustard
1 1/4 teaspoons dried herbes de Provence, divided
1/2 teaspoon freshly ground black pepper, divided
3 garlic cloves, minced
1 (1 1/4-pound) center-cut beef tenderloin
Cooking spray
2 teaspoons butter
2 (4-ounce) packages presliced exotic or button mushrooms
1/2 teaspoon salt
1/2 cup low-salt beef broth
2 tablespoons brandy

Preheat oven to 350°. Combine mustard, 1 teaspoon herbs, 1/4 teaspoon pepper, and garlic, and coat beef with mixture. Heat a large ovenproof skillet coated with cooking spray over medium-high heat. Add beef; cook for 2 minutes on 1 side or until browned. Turn beef over. Transfer beef to oven; bake at 350° for 27 minutes or until desired degree of doneness. Remove beef from pan; cover loosely with foil. Melt butter in pan over medium heat. Add mushrooms, 1/4 teaspoon herbs, 1/4 teaspoon pepper, and salt; cook 5 minutes or until tender, stirring frequently. Add broth and brandy; simmer 4 minutes or until slightly thick. Cut beef crosswise into 8 pieces; serve with mushrooms.

Yield: 4 servings
Calories: 363
Fat: 23g
Fiber: 1g

Easy Shoyu Chicken

Easy Shoyu Chicken

easy shoyu chicken 6008 (approx. 2 lbs.) well-trimmed, boneless, skinless chicken thighs (remove any visible fat)
1 cup low-sodium soy sauce
1/2 cup packed brown sugar
1/2 cup water
2 tsp. grated fresh ginger (or more to your liking)
2 cloves minced garlic
1/2 tsp. sambal oelek-chili paste (or more or less to your liking)
1/4 tsp. ground black pepper
1 T. cornstarch, dissolved in 1-2 TBS cold water
sliced green onions and toasted sesame seeds, for garnish, if desired

In small bowl, combine the soy sauce, brown sugar, water, ginger, garlic, sambal oelek and black pepper. Pour mixture into large skillet and turn heat to med-high. Add in the chicken thighs and turn to coat in sauce. Allow mixture to come to a boil, reduce heat to a simmer, and loosely cover. Cook chicken for about 30 minutes or until chicken is done. (internal temperature of 165 degrees F). Remove chicken to platter, and whisk in the cornstarch/water mixture. Continue to cook until the sauce is thickened. Return chicken to sauce and turn off heat. Garnish with green onions and sesame seeds if desired.

Yield: 4 servings
Serving Size: 2 Thighs, ¼ Sauce
Calories: 321
Fat: 5.4g
Fiber: 0g

Lamb Steak with Shallots and Red Wine Sauce

Lamb Steak with Shallots and Red Wine Sauce

20130712_213418_00___5d8 brown shallots, peeled and quartered but left whole at the root
2 lamb leg steaks, about 175g (6 oz.) each
25g (1 oz.) butter
60ml (4 T.) balsamic vinegar
175ml (6 fl oz.) red wine
150ml beef stock
5ml (1 tsp.) redcurrant jelly [optional]

Simmer the shallots in a pan of water for 2-3 minutes, then drain and set aside. Season the steaks with a little salt and plenty of crushed peppercorns. Heat half the butter in a pan until sizzling, then cook the steaks for 3 minutes on each side for medium or until done to your liking. Remove the steaks and keep warm. While they rest, add the remaining butter to the pan, throw in the shallots, then sizzle in the sticky pan until starting to brown. Add the balsamic vinegar and bubble for a few minutes. Add the wine and boil down until sticky, then add the beef stock and simmer until everything comes together. If you like a bit of sweetness to your sauce, add the jelly and make sure it dissolves completely. Spoon the shallots and sauce over the steaks and serve immediately.

Yield: 2 servings
Calories: 515
Fat: 18.7g
Fiber: 0g

Zucchini Parmesan with Lemon

Zucchini Parmesan with Lemon

2 lbs. small zucchini
1 tsp. olive oil
1 tsp. lemon peel, grated
2 T. grated Parmesan cheese
¼ tsp. black pepper, freshly ground

Cut zucchini in half crosswise, then cut each half into 4 lengthwise sticks. Heat oil in a heavy nonstick skillet over medium high heat. Sauté zucchini and lemon peel about 3 minutes, stirring frequently, until zucchini is lightly browned. Mix in Parmesan cheese and pepper to taste.

Yield: 4 servings

Calories: 72

Fat: 3g

Fiber: 2g

Basil-Tomato Chicken Skillet

Basil-Tomato Chicken Skillet

RU226810_jpg_rendition_largest_ss1 tablespoon olive oil
1 pounds skinless, boneless chicken breast halves, cut into bite-size pieces
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup quartered fresh mushrooms
1/2 cup chopped onion (1 medium)
3 cups red and/or yellow cherry tomatoes, halved
4 cups fresh spinach
1/4 cup snipped fresh basil
2 tablespoons finely shredded Parmesan cheese

In a 12-inch skillet heat oil over medium-high heat. Add chicken and garlic; cook and stir for 4 to 5 minutes or until chicken is no longer pink. Sprinkle with salt and pepper. Remove from skillet. Add mushrooms and onion to skillet. Cook for 3 to 5 minutes or until mushrooms and onion are tender and lightly browned, stirring occasionally. Return chicken to skillet; stir in tomatoes. Cook about 2 minutes or until heated through. Add spinach and basil; toss just until spinach is wilted. Divide chicken mixture among dinner plates. Sprinkle with cheese.

Yield: 4 servings
Calories: 212
Fat: 6g
Fiber: 3g