Veggie Noodle Soup

Submitted by Jessica Cunha

Ingredients:

  • 1 cup Bob’s Red Mill Vegi Soup Mix
  • 4 small potatoes, peeled and cut into 1-inch pieces
  • 2 cloves of garlic, peeled
  • 5 cups of water
  • 3 carrots, peeled and diced
  • 3 sticks of celery, diced (put aside some celery leaves from the bunch if there are any, roughly chopped)
  • 1/2 of a medium onion, diced
  • 5-6 cups of vegetable broth
  • your favorite soup noodles (approx 7 -8oz) – I used Mrs.Miller’s Vegetable Mix Homemade Noodles (got them at Job Lot!)
  • salt & pepper to taste, plus your favorite soup spices (I added dried oregano and rosemary)

Directions:

Put the Vegi Soup Mix, potatoes, garlic and water in a crock-pot/slow-cooker and cook on high for 3 hours.  When potatoes are soft, turn off the heat and allow to cool.  Once cooled, puree the mix with an immersion blender, standard blender, or food processor, then set aside.

In a large soup pot, add the chopped carrots, celery and onion, plus 2-3 cups of the vegetable broth (as much as needed to cover the veggies), and cook on medium-high until soft (approximately 20 minutes).  Meanwhile, cook your pasta in a medium pot, according to package directions.  When the pasta is cooked to al-dente, drain and set aside.

Combine all ingredients in the large soup pot (adding the pureed soup and the pasta, plus any celery leaves you chopped and set aside), add the remaining vegetable broth to your desired consistency, and cook on medium heat, allowing the soup to get heated through.  Adjust seasonings, if needed.

Enjoy!

Red, White and Green Chicken Chili

Submitted by Jessica Cunha

Ingredients:

  • 4-6 chicken thighs
  • 1/2 medium onion, chopped
  • 1/2 green pepper, chopped
  • 1 (15.5 oz) can of diced tomatoes (fire roasted is best)
  • 1 (10 oz) package chopped spinach, defrosted and drained
  • 1 (15.5 oz) can of your favorite white beans
  • 4-6 cups of veggie or chicken stock
  • the following spices, to your taste: salt & pepper, garlic & onion powder, curry powder, paprika, chili powder, cajun seasoning, red pepper flake, hot sauce

Directions:

Cook chicken in a small crock-pot/slow-cooker for 3-4 hours, until meat is falling off the bone (or is easy to pull apart, if using boneless thighs).  Remove chicken to a plate to cool.

In a large sauce pan, over medium heat, cook the onion and pepper in a little oil or spray oil until softened (about 2 minutes).  Add the diced tomatoes, spinach, beans and 4 cups of stock.  Once bubbling, add the spices and cover.  Cook for 10 minutes to combine flavors.

Tear cooled chicken up into small pieces and add to the pot of chili.  Stir and cook another 5 minutes.

Serve topped with a little cheese, Greek yogurt, etc. and a few tortilla chips.

Baked Buffalo Chicken Nuggets

Submitted by Crystal Cabral

Original Credit: skinnytaste

Servings: 4 • Size: 10 nuggets • Points +: 5 pts • Smart Points: 4
Calories: 211 • Fat: 6 g • Carb: 11 g • Fiber: 2 g • Protein: 28 g • Sugar: 0 g
Sodium: 379 mg • Cholesterol: 83 mg

Ingredients:

  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp chili powder (use ground cayenne to make it hotter)
  • 1/8 tsp black pepper
  • 6 tbsp whole wheat Italian seasoned breadcrumbs
  • 1/4 cup panko
  • olive oil spray (I used my Misto)
  • 2 tbsp Frank’s Hot Sauce (or Tabasco if you want it HOT)
  • 2 tsp olive oil
  • 1 lb skinless chicken breast, cut into 40 small bite sized pieces
  • 4 celery stalks, trimmed to 4 inch strips
  • optional: 1/2 cup skinny blue cheese dressing (additional points)

Directions

Preheat oven to 425°F. Spray a baking sheet with olive oil spray.

Combine garlic powder, paprika, chili powder, black pepper, bread crumbs and panko in a medium bowl and toss well.

Place the hot sauce in another medium bowl with the oil. Dip the chicken into the hot sauce mix, then into the crumbs and place on the baking sheet. Spray the top generously with olive oil spray then bake 8 – 10 minutes. Turn over then cook another 4 – 5 minutes or until cooked though.

Serve with celery sticks and blue cheese dressing if desired.

Beef & Broccoli Stir-Fry

Submitted by Jessica Cunha

Serves 3

Ingredients:

  • cooking spray oil
  • 1/4 onion, diced
  • 1 small package shaved steak (10-12 oz)
  • freshly cracked pepper
  • low-sodium soy sauce, teriyaki marinade, and sweet & sour sauce, to taste (approx 1/8 to 1/4 cup each) – I like Nature’s Promise Seasame Teriyaki Marinade and World Harbor’s Sweet & Sour Sauce.
  • 1 (10-12 oz) package of frozen broccoli florets
  • garlic powder and red pepper flake, to taste

Directions:

If you have a cast-iron skillet, heat over medium stove-top and spray a little oil just before adding the onion.  Normal saute pans can be heated at medium-high.  Add the diced onion and cook for 1 minute to soften.  Add the shaved steak, season with pepper,  and brown the meat evenly.

Once the steak is cooked, add the soy sauce, marinade and sweet & sour sauce, to taste.  Add the frozen broccoli and cover.  Cook until broccoli is softened.  Taste the sauce and add your favorite spices, like garlic powder and red pepper flake, if needed.

White Chili

Submitted by Meg McCarthy

Ingredients:

  • 2 (15 oz) cans of white beans, drained
  • 4 cups of fat-free chicken broth
  • crushed garlic (to taste)
  • 1 (4 oz) can of diced green chili
  • a small bag of frozen corn (approx 14 oz)
  • 1 to 1 1/2 lbs of cut up chicken or turkey breast
  • 1 packet of low sodium taco seasoning.
  • fresh cracked pepper and cumin, to taste.

Add all ingredients to a crock-pot.  Cook on low for 6-8 hrs. The meat will get tender and you can shred it to make the chili thicker. Enjoy!

Egg/Veggie Breakfast Muffins

Submitted by: Jessica Caron

Ingredients:

  • 2 cups chopped veggies of your choice (like broccoli, peppers, mushrooms, etc)
  • 2 oz shredded cheese, such as low-fat cheddar
  • 4 large eggs
  • 1/8 cup of milk
  • salt and fresh ground pepper, to taste

Directions:

Preheat the oven to 350.

Spray a 6-muffin muffin tin (or use liners or a silicone muffin tray).  Spread your chopped veggies evenly in the 6 muffins and then sprinkle a little cheese over each one. Scramble the eggs, milk, salt & pepper in a small bowl, then fill each muffin about 3/4 full. Bake at 350 for 30 mins.

Steak Pizzaiola

Submitted by Jessica Cunha
Original Credit: Rocco DiSpirito, Now Eat This Italian

Serves 4

Ingredients:

  • 4 (6 oz) pieces of Hanger, Flank, or Skirt steak, trimmed of excess fat and sinew
  • salt and fresh ground pepper, to taste
  • 1 Tbs extra virgin olive oil
  • 8 cloves garlic, thinly sliced
  • 1 small onion. sliced 1/2-inch thick
  • 1 Tbs chopped fresh oregano
  • 2 red bell peppers, sliced 1/2-inch thick
  • 1 cubanelle pepper, sliced 1/2-inch thick
  • 1 cup no fat, sodium or sugar added chopped tomatoes
  • 1 tsp crushed red pepper flakes

Directions:

Preheat the oven to 350.  Place a wire rack over a baking sheet lined with foil (for easier clean-up).

Pat the steak pieces with paper towel to remove access liquid and then season with salt and pepper.  Pour the oil into a large oven-safe skillet and place over high heat.  Wait until pan is very hot, then add the steaks and brown each side evenly, about 2 minutes per side.  Remove the steaks to the wire rack to rest.

Reduce the heat on the pan to medium and add the garlic to the pan to brown – about 2 minutes (note: tip the pan to the side so the garlic can be evenly turned in the small pool of oil a few times while cooking).  Add the onions, peppers and oregano and cook for about 3 minutes to soften the veggies.  Add the chopped tomatoes and cook 4-5 minutes, so that the tomatoes create a sauce that sticks to the veggies.

Place the steaks on top of the veggies, cover, and place in the oven.  Cook to medium/medium-rare, about 5 minutes.  Remove the meat from the sauce to the wire rack again.

Cook the tomato sauce down until it is thick, about 8 minutes, then stir in the red pepper flakes.

To serve, cut each 6oz steak into 3 pieces, dividing the steak and sauce onto 4 plates.  Enjoy!

 

15.5 g of fat, 338 calories

Breakfast Oats w/ Caramelized Bananas

Submitted by Jessica Cunha
Original Credit: Food Matters (with modifications)

1 serving

Ingredients:

  • 1 cup oats
  • 2/3 cup coconut milk or water
  • 1 tsp vanilla extract
  • 2 Tbs protein powder or Shakeology powder – you choose the flavor!
  • 1-2 tps coconut oil
  • 1 banana, sliced
  • 1 tsp coconut sugar

Directions:

Prepare your oats by combining them with the milk and vanilla extract in a small saucepan over medium heat, bring to a boil, reduce heat and stir until cooked to your preferred consistency.  Stir in protein or Shakeo powder once oats are cooked.

To caramelize bananas, heat coconut oil in a non-stick pan over medium heat, add the sliced bananas, and sprinkle with coconut sugar until brown and caramelized.

Sprinkle on your favorite seeds and enjoy!

Mussels Marinara

Submitted by Jessica Cunha
Original Credit: Rocco DiSpirito, Now Eat This Italian

Serves 4 as an appetizer

Ingredients:

  • 1/2 Tbs extra virgin olive oil
  • 8 cloves of garlic, thinly sliced
  • 1/8 tsp crushed red pepper flakes
  • 1/2 cup white wine, such as Pinot Grigio
  • 1 1/2 cups no fat, sodium, or sugar added chopped tomatoes
  • 2 pounds fresh mussels, scrubbed, debearded, and rinsed in cold water
  • salt and freshly ground pepper, to taste

Directions:

Heat the oil in a large non-stick saute pan over medium-high heat.  Add the garlic and saute until it’s a deep golden brown (tip: lift the side of the pan to turn the garlic in the small pool of oil occasionally for even cooking).  Add the red pepper flakes, then quickly add the wine and reduce by half.  Add the tomatoes and bring to a simmer.

Add the mussels to the pan in an even layer.  Cover the pot and simmer 1 minute.  Remove lid and stir so that all mussels begin to open.  Continue this process for approximately 8-10 minutes (any mussels that do not open by that time should be discarded).  Season with salt and pepper and divide into 4 bowls.  Enjoy!

 

4 g fat, 152 calories

Crostini di Tonno

Submitted by Jessica Cunha
Original Credit: Rocco DiSpirito, Now Eat This Italian

Serves 4 as an appetizer

Ingredients:

  • 1 can albacore tuna packed in water, drained
  • 1 Tbs extra virgin olive oil
  • 1 Tbs minced onion
  • 1 rib of celery, finely chopped
  • 3 Tbs chopped jarred green peperoncini
  • 1 Tbs fresh chopped oregano
  • salt and freshly ground pepper, to taste
  • 1 lemon for zest and 1 tsp juice
  • 8 (1/4-inch) slices from a whole wheat baguette

Directions:

Preheat the broiler in your oven.

Place the tuna in a medium bowl and add the oil, onion, celery, peperoncini, and oregano.  Season with salt and pepper and gently fold together.  Add the lemon zest and lemon juice and gently mix in.

Place the slices of baguette on a baking sheet and toast for about 1 minute per side, until crisp and lightly browned.

Place the crostini on a serving plate and top with equal spoonfuls of the tuna mixture.  Enjoy!

 

5g of fat, 104 calories