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

Lentil Soup (21 Day Fix Approved)

Submitted by Jessica Cunha

3/4 cup serving = 2 yellow (179 calories)

(12 servings of 3/4 cup each)

Prep Time = 10 minutes     Cook Time = 36 minutes

Ingredients

  • 1 Tbs olive oil
  • 3 medium onions, chopped
  • 2 cloves of garlic, minced
  • 2 medium carrots, chopped
  • 1 lb dry lentils, sorted and rinsed
  • 6 cups low sodium veggie broth
  • salt and pepper, to taste

Heat the oil in a large soup pot over medium-high heat.  Add the onions, garlic and carrots – cook5-6 minutes, stirring frequently, until onions soften.

Add the lentils and broth, then bring to a boil.  Reduce the heat to medium and cook, covered, at a gentle boil for 30 minutes, or until the lentils are soft.  You can add warm water if the soup becomes to thick.

Season with salt and pepper, then serve!

Chicken Piccata

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 15 mins   Cook time: 20 mins

Serves 4

Ingredients:

  • olive oil cooking spray
  • 8 boneless/skinless thin chicken cutlets
  • salt and freshly ground pepper, to taste
  • 1 1/2 cups fat-free, reduced sodium chicken broth
  • 1 Tbs cornstarch dissolved in 1/4 cup cold water
  • 1 tsp chopped fresh rosemary
  • the juice of one lemon
  • 1 Tbs capers
  • 1 Tbs unsalted butter

Preheat the oven to 350 degrees.  Place a wire rack over a baking sheet lined with aluminium foil for easy clean-up.

Coat a large oven-proof skillet with 8 seconds of cooking spray and place over high heat.  Season the chicken cutlets with salt and pepper on both sides.  Brown two cutlets at a time in the skillet, about 2 minutes per side.  Remove cutlets to prepared baking sheet with wire rack while you brown the other cutlets.

Once all cutlets are browned, add the chicken broth to the hot pan (be careful of the steam) and let it simmer.  Add the cornstarch slurry and lemon juice and whisk until thickened.  Return the chicken to the pan, adding the rosemary and capers.  Simmer gently for 3 minutes to finish cooking the chicken.

Place two cutlets on each of the 4 plates.  Add the butter to the sauce and reduce for about 1 minute.  Spoon the thickened sauce over the chicken and serve.

193 Cal, 5 g of fat

Minestra of Broccoli & Pasta

Submitted by: Jessica Cunha

Original Credit: Judith Barrett, Saved by Soup

Makes 6 servings

Total cooking time approximately 35 minutes.

Ingredients:

  • 1 small head of broccoli, cut into small florets (yields about 3 cups)
  • 2 tsp olive oil
  • 1 clove garlic, pressed or minced
  • 2 Tbs tomato paste
  • 2 cups vegetable broth
  • 1/2 lb whole wheat spaghetti or linguine, broken into 2-inch pieces
  • salt and freshly ground pepper, to taste
  • 1/4 cup chopped fresh parsley

Place the broccoli florets into a steam basket over boiling water until tender, 5-7 minutes.  Rinse under cold water to stop the cooking and set aside.  Reserve the steaming water.

Heat the oil in a heavy 4-quart sauce pan over medium-high heat and add the garlic and tomato paste.  Stir the ingredients while cooking, 2-3 minutes.  Add the broth and 2 cups of the steaming liquid and stir well.  Bring to a boil and cook for 5 minutes.  Add the spaghetti and cook, stirring frequently, until  the pasta is al dente, 7-10 minutes.  Add the broccoli and cook until just heated through, 3-5 minutes longer.  Season with salt and pepper, add the parsley, and serve.

198 cal, 2.7 g of fat