Chicken Orzo with Sundried Tomatoes and Parmesan

This simple recipe is quick but delicious!

Chicken Orzo with Sundried Tomatoes and Parmesan

2 servings

Ingredients

  • 8oz boneless skinless chicken breast
  • 2 teaspoons olive oil
  • 2 cloves garlic, minced
  • 3oz orzo pasta
  • 1 cup vegetable or chicken broth
  • 1 oz sundried tomatoes
  • 2 teaspoon dried basil
  • 1/3 cup grated parmesan

Directions

Heat 1 teaspoon of olive oil in large skillet, season chicken with salt and pepper and add to pan. Cook on each side about 4-6 minutes (until internal temperature is 165 degrees). Remove from pan and cook warm under foil.

Add remaining 1 teaspoon olive oil to pan. Saute minced garlic for about 2 minutes, add orzo. Stir and let toast for about 45 seconds. Add in broth and basil. Stir and let simmer. You can add water additionally if needed, I like mine to have a little extra moisture so a “sauce” is created.

Once nearly all liquid is absorbed add diced sundried tomatoes and parmesan. Stir and cook for another minute or two. Slice cooked chicken and stir into pasta.

Serve warm with vegetable.


Per serving: Calories: 440.  Carbs: 43.8g. Fat: 14.6g.  Protein: 35.8g.

Vegetarian Sloppy Joes

After a great weekend, of course another Monday rolls around. But after a long work day comes a release of trying a new recipe and finding success!

This meatless Monday recipe utilizes primarily mushrooms and buckwheat in the place of meat in sloppy joe sandwiches.

Vegetarian Sloppy Joes

2 servings

Ingredients

  • 1 teaspoon olive oil
  • 1/3 cup onion, diced
  • 1/2 cup carrots, diced
  • 1 cup cremini mushrooms
  • 1 cup portobello mushrooms
  • 1/3 cup raw buckwheat
  • 1 Tablespoon red wine vinegar
  • 1 cup red pepper, diced
  • 1 teaspoon garlic powder
  • 1 teaspoon red pepper flakes
  • 8oz tomato sauce

Directions

In a skillet, heat olive oil. Dice onion, pepper, and carrot (I put the carrot in the food processor) and add to oil. Cook until tender, about 4 minutes.

Meanwhile bring 2/3 cup water to boil. Add buckwheat and lower to simmer. Simmer until cooked and liquid absorbed, about 10-15 minutes.

Use food processor to dice cremini and portobello mushrooms. Add to skillet with onion and carrots. Add vinegar, garlic powder, and red pepper flakes. Cook for about 4 minutes, stir often.

Add cooked buckwheat. Stir in tomato sauce and let simmer about 5 minutes.

Serve on bun or bread or on its own.


For 1/2 yield with no bun: Calories: 226. Carb: 42.1g. Fat: 4.2g. Protein: 9.8g.

Sauage Buckwheat Filled Acorn Squash

Sauge Buckwheat filled Acron Squash

2 servings

Ingredients

  • 1 sausage link
  • 1 acorn squash
  • 1 red pepper
  • 1/3 cup buckwheat

Directions

Preheat oven to 375 degree. Cut acorn squash in half, scoop out seeds. Lay skin side up onto baking sheet lined with foiled and covered in non stick spray.

Roast for about 20-30 minutes. Until flesh is tender.

Meanwhile, brown sausage and saute chopped red pepper in pan on stove top.

Cook buckwheat by bringing to boil in 2/3 cup water, allow to simmer about 15 minutes. Add seasonings to the water to enhance flavors.

Combine, cooked sausage, red pepper, and buckwheat. Spoon in each squash half. Pull pieces of squash flesh away from skin as you eat filling.


Per half: 345 calories Carb: 46g. Fat: 12.5g. Protein: 63g.

Pumpkin Brownies

Love a rich, fudgy brownie? Wish it could have fewer calories and more nutrition? Look no further! The pumpkin puree used lends a fudgy consistency yet all you taste is chocolate.

Pumpkin Brownies

12 servings

Ingrendients

  • 1 can (122g) puree pumpkin
  • 3/4 cup granulated sugar
  • 1 teaspoon vanilla extract
  • 1/4 cup baking cocoa powder
  • 2/3 cup all purpose flour
  • 1/2 teaspoon baking powder
  • pinch salt
  • 1 egg

Directions

Preheat oven to 375 degrees and grease a 9×9″ pan. Combine pumpkin puree, egg, and vanilla. Mix in cocoa powder and sugar. Slowly incorporate baking powder, salt, and flour.

Spread evenly into baking dish. Bake for about 25-35 minutes until toothpick comes out of center cleanly. Keep a close eye in the last 10-15 minutes as these can burn easily.

Calories: 98.  Carb: 21.1g.  Fat: 0.7g.  Protein: 1.8g.

 

White Bean Sausage Soup

Only solution for a cold, damp, snowy day is warm soup. This recipe using Italian sauage and white beans in a vegetable soup to chase the winter blues away.

White Bean Sausage Soup

4 servings

Ingredients

  • 4oz ground Italian sausage
  • 1 can cannelloni or white beans
  • 1 can diced tomatoes, no salt added
  • 2 cups green beans
  • 3 cups vegetable broth
  • 1 large carrot, peeled and diced
  • 1/3 cup onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon olive oil
  • 1 teaspoon dried basil

Directions

In a large pot, heat oil of medium flame. Saute onion, garlic, and carrot until onion is translucent. Add in diced tomatoes with liquid. Pour in vegetable broth along with 1 1/2 cups water. Bring to a boil. Add greens beans, ends cut off and cut into bite sized pieces.

Once to a boil, bring to a simmer. Add dried basil. While simmering, cook sausage in a pan coated with non stick spray. Once cooked, drain on paper towel and add to soup. Serve with parmesan cheese as desired.

Calories: 261.  Carb: 33.8g.  Fat: 7.8g.  Protein: 12.7g.

Slow cooker Maple Mustard Pork Tenderloin

Holiday time is also a busy time of year. A slow cooked hot meal when you walk in the door is the most comforting smell. This recipe utilizes pork tendorloin with rich, seasonal flavors that build off one another. You end up with a moist, tender meal.

Slow cooker Maple Mustard Pork Tenderloin

4 servings

Ingredients

  • 1 lb pork tenderloin
  • 1 medium granny smith apple
  • 1 Tablespoon maple syrup
  • 1 garlic clove, minced
  • 1 Tablespoon dijon mustard
  • 1 Tabelspoon balsamic vinegar
  • 2 Tablespoons low sodium soy sauce

Directions

Place the tenderloin into the crockpot. Slice apple and lay around and top the pork.

In a small bowl mix minced garlic, dijon mustard (I used stone ground), balsamic vinegar, maple syrup, and soy sauce. Stir to combine well then pour over tenderloin and apples.

Set your crockpot on high for 6 hours or low for 10 hours. That’s it!

I usually add some vegetables within the last 2 hours, such as carrots or green beans.

Per serving:  Calories: 171.  Carbs: 11.4g.  Fat: 2.7g.  Protein: 25g.

Fall Qunioa with Squash and Cranberries

It can be easy to resort to soup for meatless Mondays in the cooler months but once in a variety is the spice of life and in diet. This recipe combines quinoa with butternut squash, cranberries, almonds, and brussels sprouts with a maple sauce.

Fall Quinoa with Squash and Cranberries

2 servings

Ingredients

  • 1/2 cup uncooked quinoa
  • 1/4 cup dried cranberries
  • 1/4 cup almonds, whole or sliced
  • 1 1/2 cup butternut squash
  • 2 cups brussels sprouts
  • 1 Tablespoon maple syrup
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon olive oil
  • Salt to taste

Directions

Preheat oven to 375 degrees.

Peel butternut squash, scoop out seeds. Dice 1 1/2 cups. Spread on aluminum foil lined baked sheet. Quarter brussels sprouts and add to sheet as well. Toss in 1 Tablespoon olive oil. Season with salt. Place in oven until tender, about 15-20 minutes.

Meanwhile cook quinoa per package instructions, simmer with 1 cup water.

Once squash, sprouts, and quinoa are cooked your ready to layer.

Add quinoa to bowl or plate, layer with squash and sprouts. Place cranberries and almonds atop.

Mix vinegar and syrup, pour over ingredients and toss.

Calories: 478.  Fat: 17.1g.  Protein: 12g.  Carbs: 73.4g.