Creole Chicken and Green Beans

Most comfort food dinners are packed with unhealthy fats, unnecessary calories and obscene levels of simple carbs…and flavor, lots of flavor. With this comforting Creole Chicken and Green Bean Dinner I’ve left the abundance of flavor, while removing the unhealthy fats, unnecessary calories and those pesky simple carbs. Win-win!
Enjoy this hearty, protein-rich comfort food dinner with a salad of dark leafy greens for the perfect fitness meal.  See the recipe below ...

Ingredients

• 2 tablespoons extra-virgin olive oil
• 6 tablespoons finely chopped yellow onion
• 6 ounces mild pork sausage, casings removed
• 1 14-ounce can no-salt-added whole peeled tomatoes, chopped, with their juice
• ¼ teaspoon ground pepper
• 1/8 teaspoon salt plus 1 tablespoon, divided
• 12 ounces thin tube-shaped pasta, such as pasta al ceppo
• 6 tablespoons part-skim ricotta cheese
• 10 fresh basil leaves, thinly sliced
• ¼ cup freshly grated Parmigiano-Reggiano cheese

Steps

1. Put 2 quarts of water on to boil in a large pot.
2. Meanwhile, combine oil, onion and sausage in a large skillet over medium-high heat. Cook, stirring and crumbling the sausage with a spoon, until the onion is golden, 4 to 5 minutes. Add tomatoes, pepper and 1/8 teaspoon salt; cook until the tomatoes have reduced and separated from the oil, 5 to 10 minutes. Remove from heat.
3. Add the remaining 1 tablespoon salt to the boiling water, stir in pasta and cook according to package instructions until just tender.
4. Just before the pasta is done, return the sauce to medium-low heat. Add ricotta and basil and stir until combined. When the pasta is done, drain well and toss with the sauce and Parmigiano. Serve at once.

 
Nutrition Facts
Calories: 362, Fat: 12g, Cholesterol: 16mg, Sodium: 441mg, Carbohydrates: 48g, Fiber: 3g, Protein: 15g, Potassium 276mg.   Source:  AARP

Walnut Crusted Halibut(3 Servings)
3 x 5 ounce halibut fillets, skin removed
1 cup finely chopped walnuts
4 tbsp dijon mustard
2 tbsp extra virgin olive oil
1 tbsp lemon zest
1 tbsp maple syrup
1/4 tsp cayenne pepper
2 small sweet potatoes, peeled and thinly sliced into rounds
1 bunch asparagus, washed & ends trimmedCherry Tomatoes (optional)
2 lemons, sliced


Preheat oven to 400°F. Line a sheet pan with aluminum foil lightly brush with olive oil. Arrange asparagus and sweet potatoes and tomatoes onto baking sheet. Season lightly with salt and pepper. (You may need two baking sheets.) Make room on the tray for 3 fillets.

In a small bowl, add walnuts, lemon zest, maple syrup, and cayenne pepper. Brush each fillet of fish with the mustard mixture and press any loose walnuts into the fish lightly. Place the fish on the baking tray with the veggies. Bake for 10-12 minutes or until the fish flakes with a fork and is cooked through. Allow to rest for about 5 minutes, and enjoy!
Your family with  love it!

This recipe and many more included in my Little Black Dress Project.  ​Follow along at home with our Meal Plan and Daily inspiration to keep you on track and looking fabulous in your Little Black Dress!  

​One Pot Chicken and Veggie Dinner
Is there anything better than a dinner that only dirties up one pot while cooking? This delicious chicken and veggie dinner keeps clean up to the minimum, and the fitness payoff to the max! Not to mention it tastes phenomenal (even the kids will eat it!) 

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. 

Servings: 8 

Here’s what you need...

• 2 cups butternut squash, cubed
• 2 Tablespoons coconut oil
• 1 pound organic chicken breast tenders
• ½ teaspoon salt
• 1 teaspoon dried basil
• 1 teaspoon crushed rosemary plus a dash more
• ½ teaspoon sweet paprika plus a dash more
• ½ teaspoon dried thyme plus a dash more
• ¼ teaspoon garlic powder
• dash of pepper
• ¼ teaspoon celery seeds
• ½ teaspoon dried parsley
• pinch of ground cumin
• 3 organic zucchini, cut into half moons
• 2 large heirloom tomatoes, chopped
• 1 yellow onion, chopped
• 4 garlic cloves, minced

1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 
​One serving equals:  192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein 

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CAULIFLOWER, KALE & CHICKEN SAUSAGE BAKE

Here's a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. Servings: 6





​
Here's what you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein 

Here’s what you need...

• 4 (3.5oz) Cod Fillets
• 1/2 cup tropical vinaigrette 
• 1 lime
• 4 large pieces of butter lettuce
• 4 Tablespoons guacamole
• 1 cup shredded cabbage
• 4 Tablespoons mango salsa

1. Marinate the cod fillets in dressing for 20 minutes.
2. Preheat oven to 375 degrees F. Grease a pan with olive oil.
3. Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
4. While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
5. Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
6. Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

Nutritional Analysis: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein. 

Find this recipe on BRAND FITNESS NEWSLETTER.  
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FITNESS SPAGHETTI
Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings 


Here’s what you need:

• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste

1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein. 

RECIPE found on the January 23rd edition of BRAND FITNESS NEWSLETTER

SANTA FE SALMON SALAD

Eating healthy does not need to be boring. Grilled salmon, crisp greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavours in this dish are so delicious there is no need for dressing. Servings: 2 

Here’s what you need...

• 2 (3.5 oz) salmon fillets
• Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)
• 4 cups romaine lettuce, chopped
• 1/2 cup tomato, chopped
• 1/4 cup corn kernels
• 1/8 cup low fat cheese, grated
• 1/8 cup canned red peppers, finely chopped
• 1/2 avocado, sliced

1. Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
2. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein. 

This recipe is from our BRAND FITNESS Newsletter.  Subscribe to our weekly Newsletter below, to Receive Fitness Tips and Healthy Recipes.

Slow Cooker Spicy Shredded Chicken Lettuce Wrap Tacos with Avocado Salsa

Ingredients for Spicy Chicken:
4 boneless, skinless chicken breasts cut in half lengthwise (about 2 lbs. boneless chicken)
1 cup mild or medium tomato salsa (homemade or from a jar)
1 tsp. onion powder
1 can ( 4 oz.) diced green chiles, not drained (Anaheim chiles)
1-2 T Cholula hot sauce, or other Mexican hot sauce of your choice
2 T fresh-squeezed lime juice



Avocado Salsa Ingredients:
2 medium or large avocados, diced into small pieces
3/4 cup chopped fresh cilantro
1/4 cup chopped red onion
1/4 cup fresh-squeezed lime juice

Lettuce Wraps:
2 large heads iceberg lettuce, washed


Instructions:
Trim visible fat and other unwanted parts from chicken breasts and cut each one in half lengthwise.  Spray the inside of the slow cooker with olive oil or non-stick spray and arrange the chicken strips in the bottom.  Mix together the tomato salsa, onion powder, diced green chiles with juice, Cholula hot sauce and lime juice.  (Start with 1 tablespoon of hot sauce and taste the mixture on your finger to see if you want more.)  Pour the sauce mixture over the chicken and cook on low for about 5 hours, or until chicken is very tender.  (You can cook for a shorter time on high, but I thought cooking on low gave more tender chicken.)

When the chicken is done, remove each piece with a slotted spoon and lay it on a cutting board to cool.  Turn the slow cooker to high and leave the lid partly off so steam can evaporate.  When the chicken has cooled enough to handle it, use your clean hands to pull it apart into shredded chicken pieces.  Put the chicken back into the slow cooker, stir to combine with the sauce, and let it heat back up while you prepare other ingredients.   (If there seems to be a lot of sauce in the slow cooker, you can drain the chicken when you use it, but I just scooped chicken out with a slotted spoon.)

Peel and dice the avocados and toss with the lime juice (in a bowl that's big enough for all the salsa ingredients.)  Add the chopped cilantro and chopped red onion and stir to combine.

For tacos, cut iceberg lettuce heads in half and wash in salad spinner if needed.  Peel off two pieces of lettuce and fill with a scoop of chicken mixture and a scoop of avocado salsa.  Eat tacos with your hands.  ENJOY!!

Recipe found at:  KalynsKitchen.com

ASIAN PEANUT NOODLES WITH CHICKEN 
Peanut noodles just got a make over! Stir fried chicken strips, rice noodles, scallions, carrots, broccoli slaw, bean sprouts in a spicy peanut sauce. A winning combination of spicy, crunchy, sweet and salty will tantalize your taste buds and making this yourself will be easy on your wallet and waistline.

Get this recipe at SKINNYTASTE.COM

Servings: 6 • Serving Size: 1/6th of recipe
Calories: 337.9 • Fat: 4.6 g • Carbs: 51.4 g • Fiber: 3.7 g • Protein: 21.1 g 

For the Peanut Sauce:

• 14.5 oz fat free chicken broth
• 5 tbsp peanut butter
• 1 tbsp Sriracha Chili Sauce
• 2 tbsp honey
• 2 tbsp soy sauce (use Tamari for gluten free)
• 1 tbsp freshly grated ginger
• 2 cloves garlic, minced

 For the chicken:

• 16 oz chicken breast, cut into thin strips
• salt and pepper (to taste)
• 1 tbsp Sriracha Chili Sauce (more or less to taste)
• juice of 1/2 lime
• 5 cloves garlic, crushed (3 for chicken, 2 for veggies)
• 1 tbsp fresh ginger, grated
• 1 tbsp soy sauce (use Tamari for gluten free)
• 1/2 tbsp sesame oil
• 8 oz rice noodles

Saute Veggies:

• 3/4 cup green onion, chopped
• 1 1/4 cups shredded carrots
• 1 1/4 cups cup shredded broccoli slaw 
• 1 cup bean bean sprouts
• 2 tbsp chopped peanuts 
• 1 lime, sliced
• cilantro for garnish (optional)

DIRECTIONS:
For the peanut sauce: Combine 1 cup chicken broth, peanut butter, Sriracha, honey, 2 tbsp soy sauce, ginger, and 3 cloves crushed garlic in a small saucepan and simmer over medium-low heat stirring occasionally until sauce becomes smooth and well blended, about 5-10 minutes. Set aside.

Boil water for the noodles cook pasta according to package instructions.
Season chicken with salt and pepper, Sriracha, lime, garlic, ginger and soy sauce.
Heat a large skillet or wok until hot. Add oil and sauté chicken on high heat until cooked through, about 2-3 minutes; remove from heat and set aside.
Add 2 cloves crushed garlic, scallions, carrots, broccoli slaw and/or bean sprouts and salt, sauté until tender crisp, about 1-2 minutes.
Drain noodles and toss with peanut sauce and additional chicken broth if needed to loosen the sauce. When chicken is cooked, toss with noodles.

Divide noodles and chicken between 6 bowls, top with sauteed vegetables, bean sprouts, chopped peanuts (or you can toss everything together to hide the vegetables so your family members don't push them aside!) and garnish with cilantro and lime wedges.

QUINOA LASAGNE
I made this one last night for my very dear friend Wendy and her husband.  It was a nice casual dinner and everyone LOVED it!   Also served it with  Avocado Bruchetta with Balsamic (on my PINTEREST page)

 This healthy quinoa lasagna recipe has a layer of quinoa (rather than noodles) along with vegetables, cheese and herbs. Though it tastes like comfort food, don’t worry, this quinoa lasagna recipe is not too heavy—you’ll still have room for dessert. To save time, use your favourite jarred tomato sauce in this vegetarian lasagna.  Click the link below for the recipe.

QUINOA LASAGNE RECIPE

HONEY SESAME CHICKEN

I Needed more recipes for my slow cooker.  This one is so easy!!  Think I'll try adding some vegetable next time.  Maybe some green beans added during the last 30 minutes. 
Click the link below for the recipe.

SLOW COOKER HONEY SESAME CHICKEN RECIPE