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Caprese Chicken

This is an Optavia Lean & Green recipe.

INGREDIENTS:

1 tsp. Olive Oil

1 clove. Garlic, minced

1 cup. Grape Tomatoes, halved

1 1/2 Tbs. Balsalmic Vinegar

1/8 tsp. Salt

1/8 tsp. Black Pepper, freshly ground

1/4 cup. Fresh Basil Leaves, torn into small pieces

2 (4 oz). Chicken Breasts, butterflied (skinless/boneless) and pounded to 1/8-1/4 inch thick

1 cup Mozzarella, reduced-fat and shredded

2 cups. Asparagus, Broccoli or Zuchinni

DIRECTIONS:

Heat olive oil in a large skillet over medium-high heat. Add garlic, and stir for one-minute. Add tomatoes, balsalmic vinegar, salt and pepper. Cover and cook for 8-10 minutes, until tomatoes have been softened. Remove from heat and stir in fresh basil.

Grill or saute chicken breasts over medium heat for a few minutes on each side until fully cooked. Transfer to a baking sheet. Top each chicken breast with 1/2 cup of tomatoe mixture and 1/2 cup of mozzarella cheese, as if it were a pizza. Broil for 2-5 minutes until cheese is melted.

Steam or cook broccoli, asparagus or zucchini “noodles” as a side served with the caprese chicken.

Each serving gets one tomato and cheese-topped chicken breast with one cup of vegetables.

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Ancho Tilapia and Cauliflower Rice

INGREDIENTS

2 lbs. Tilapia

1 tsp. Lime Juice

1 tsp. Salt

1 Tbs Ancho Pepper, ground

1 tsp. Cumin

1 1/2 Tbs. Olive Oil, extra virgin

1/4 cup. Pumpkin Seeds, toasted

6 cups. Cauliflower Rice

1 cup. Cilantro, fresh chopped

DIRECTIONS

Preheat oven to 450 degrees. Season tilapia with lime juice and set aside. Combine salt, ancho pepper, and cumin in a small bowl. Season tilapia with spice mixture. Arrange tilapia on a baking sheet or casserole dish and bake for 7 minutes.

Meanwhile, in a large skillet, sweat the cauliflower rice in olive oil until tender, about 2 minutes. Stir the pumpkin seeds and cilantro into the rice. Remove from heat, and serve with tilapia.

Tip: Don’t have ancho pepper? Use one tablespoon of curry powder instead.

Serves 4

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Cheesy Mexican Chicken Spaghetti Squash Casserole

INGREDIENTS:

1 cup Spaghetti Squash, prepared

1/2 cup Rotel Tomatoes, diced and drained

2 wedges Light Laughing Cow

tt Queso Fresco and Chipotle Cheese

1/4 cup Mexican Cheese, shredded (2%)

7 oz Chicken Breasts, cubed

1 tsp Taco Seasonings Mix, low sodium

1 Tbsp. Water

DIRECTIONS:

Preheat oven to 350 degrees. Spray skillet with cooking spray. Add chicken, taco seasoning and water. Cook chicken thoroughly. Set aside. Saute squash, tomatoes and cheese wedges until cheese is melted. Pour squash mixture in a small casserole dish. Spread chicken over top. Sprinkle shredded cheese over chicken. Bake for 7-10 minutes or until cheese has melted. Serve.

Makes 1 serving. Quadruple recipe to fit in a pie tin and make 4 servings.

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Basil and Kale Pesto Salad Dressing

INGREDIENTS:
1/2 cup Fresh Basil

2 cups Leafy Greens (kale, spinach or arugula)

1/2 cup Olive Oil, extra virgin

4 cloves Garlic

1/2 cup Parmesan Cheese, shredded

1/4 cup Nuts (walnuts or pinenuts)

tt Squeeze of lemon

DIRECTIONS:

Add all ingredients into a blender and pulse. If the consistency is too thick add water a tablespoon at a time until desired consistency. Lightly salt and add fresh lemon juice for brightness.

Add more basil if more is available. Don’t heat this pesto.

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Taco Cups

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INGREDIENTS:

2 tsp          Olive Oil

1 lb            Ground Beef or Turkey

2 Tbs.        Taco Seasonings

tt                Salt

1 can         Petite diced tomatoes, drained

48 ea         Wonton Wrappers

1 1/4 cup  Shredded Cheese

1/2 cup     Sour Cream

1/4 cup     Green Onions

1/4 cup     Fresh Tomatoes, diced

a/n.           Cooking Spray

INSTRUCTIONS:

Preheat the oven to 400 degrees. Heat the olive oil in a large pan over medium heat.

Add the beef or turkey to the pan. Use a spatula to break up the meat, stirring constantly. Add the taco seasoning and salt to taste. You may not need to add salt if taco seasoning already contains salt.

Cook the meat for 4-5 minutes until the meat is cooked through. Stir in the canned tomatoes.

Coat a mini muffin tin with cooking spray. Place one wonton in the bottom of each muffin cup (24).

Spoon approximately 1 tablespoon of neat into each cup and top with approximately 2 teaspoons of cheese.

Place a second wonton layer on top of the cheese and then add remaining meat and cheese across all of the muffin cups.

Bake 10-15 minutes or until edges are browned and cheese is melted.

Top each taco cup with a small dollop of sour cream and a sprinkle of green onions and tomato and then serve.

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Butternut Squash Lasagne with Goat Cheese, Sage and Breadcrumbs

INGREDIENTS:

1 lg                   Butternut Squash, (about 3 lbs) halved lengthwise and seeded

2 clvs                Garlic, unpeeled

2 sprigs              Thyme plus 2 tsp chopped

2 tsp                  Olive Oil, extra virgin

tt                      Kosher Salt and Black Pepper, freshly ground

5 tbs                  Butter, unsalted

2 sprigs              Fresh Sage, plus 1 tsp chopped

1/4  cup             All-Purpose Flour

3 cups                Whole Milk

1 1/4 cup            Fresh Goat Cheese

1 cup                 Pecorino Romano, finely grated

1/4 tsp               Nutmeg, freshly grated

1/4 cup              Breadcrumbs, coarse dry or Panko

AN                     Fresh Lasagne

INSTRUCTIONS TO ROAST THE SQUASH:

Position the rack in the center of the oven and heat the oven to 425 degrees.

Put the squash cut side up on a large, heavy duty rimmed baking sheet.  Put 1 clove of garlic and 1 sprig of thyme in each cavity.  Drizzle each half with 1 tsp of olive oil and then season each with 1/4  tsp salt and a few grinds of pepper.  Roast the squash until it is browned in spots and very tender when pierced with a skewer, 45 to 50 minutes.  Remove from the oven and let cool completely.

Discard the thyme sprigs.  Peel the garlic and put in a large bowl.  Scoop the squash fresh from the skins and add it to the garlic.  Mash with a fork until smooth.  Season to taste with salt and pepper.

Reduce the oven temperature to 350 degrees.

INSTRUCTIONS TO MAKE GOAT CHEESE AND SAGE SAUCE:

Melt 4 tbs. of butter in a 3-quart saucepan over medium heat.  Add the sage sprigs and cook until the butter is fragrant, 2-3 minutes.  Discard the sage.  Add the flour and whisk until smooth and golden, about 2 minutes.  Gradually whisk in the milk and cook, whisking occassionally, until thick enough to coat the back of a spoon, about 15 minutes.  Stir in the goat cheese, 1/2 cup of the pecorino, the nutmeg, 1 tsp of salt, and a few grinds of pepper.  Season to taste with more salt and pepper.  Set aside 1 1/2 cups of the sauce and mix the rest with mashed squash.

INSTRUCTIONS TO SEASON THE BREADCRUMBS:

Melt the remaining 1 tbs. butter in a small skillet over medium heat.  In a small bowl, mix the breadcrumbs, chopped sage, chopped thyme, a pinch of salt and a few grinds of pepper.  Add the melted butter and mix well.

INSTRUCTIONS TO ASSEMBLE THE LASAGNE:

Spread 1/2 cup of the reserved cheese sauce over the bottom of a 9x13x13-inch baking dish.  Cover the sauce with a slightly overlapping layer of cooked noodles, cutting them as needed to fill any gaps.  Spread 1 cup of the squash mixture evenly over the noodles.  Add another layer of noodles and repeat the layers as instructed above, to make a total of 4 squash layers and 5 pasta layers.  Spread the remaining 1 cup cheese sauce evenly over the top.  Sprinkle with the breadcrumb mixture and the remaining 1/4 cup pecorino.

Cover the baking dish with foil and bake for 40 minutes.  Remove the foil and bake until the top is browned and bubbly, 15-20 minutes.  Cool for at least 10 minutes before serving.

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