chicken sausage summer squash lasagna

Calories: 295 / Protein:25 / Fat: 16 / Sugar: 7 / Sodium:570

1 package cooked chicken sausage
1 tbsp EVOO
2 tbsp fresh chopped garlic
¼ cup chopped yellow onion
½ cup chopped red bell pepper
¼ cup red wine (white works fine too)
1 cup pasta sauce
3 tbsp fresh basil leaves, chopped
2 tbsp chopped fresh oregano (I used dried b/c I didn't have fresh)
2 large zucchini
8oz part-skim ricotta
¼ cup egg substitute
½ tsp black pepper
6oz baby spinach (chopped)
12 oz 2% mozzarella cheese
¼ cup grated Parmesan cheese


Slice chicken sausage on the diagonal and set aside.

Wash zucchini, cut off ends and thinly slice lengthwise. Set aside.

Heat olive oil in medium skillet over medium heat. Saute the garlic, onion, red pepper in olive oil for 2-3 minutes. Add sliced chicken sausage and brown for 3-4 minutes. Add red wine and reduce over high heat, then add tomato sauce, basil & oregano and simmer for 10 minutes.

While simmering, preheat broiler to high. Prepare baking sheet (jelly roll pan works well) with cooking spray. Place zucchini slices on the pan and coat with more cooking spray (I forgot to top them with spray and they were fine). Broil on high for 4-5 minutes until lightly browned. Watch carefully so they don’t burn.

Preheat oven to 350 degrees.

Using small mixing bowl, mix ricotta, egg substitute & black pepper.

Lightly spray a small baking dish (lasagna/brownie pan) with cooking spray.

Layer zucchini slices, ricotta/egg mix, spinach, 1/2 the mozzarella, then all of the sauce/sausage mixture, rest of the zucchini, ricotta/egg, remaining mozzarella, and top with parmesan cheese.

Bake, foil covered for 45 minutes. Remove foil and cook for an additional 15 minutes until lightly browned and bubbly. Serve hot.

Summer Shrimp Stir-fry

10-15 large shrimp - peeled, deviened, tails off
1 lemon
1-2 ears of corn (removed from ear)
1 pt. grape tomatoes (halved)
2-3 small zucchinis (sliced)
4 tbsp tbsp. evoo or butter
3-4 cloves of garlic, minced
salt & pepper to taste
optional: fresh herbs (basil, parsley)

melt 2 tbsp butter in pan & add garlic
add shrimp, cooking 3-4 mins. on each side, season with salt & pepper & remove from pan
melt remaining butter & add zucchini in a single layer, cook 1-2 mins while turning, then add corn, tomatoes & more salt & pepper. cook 1-2 more minutes
add shrimp just until warm, stir & remove from heat
squeeze lemon over & enjoy!

for step-by-step, picture directions, check out the recipe here

linguine in lemon cream sauce

*courtesy of vegetarian times

ingredients:
8 ounces dry linguine
1/2 cup light cream cheese
2 Tbsp. olive oil
approx. 1/2 lemon, juiced and 1 Tbsp. zest grated (i skipped the zest)
1/2 cup chopped parsley (i used 1/4c. instead & it was more than enough)

instructions:
1.  Cook linguine according to package directions in pot of boiling, salted water.
2.  Warm cream cheese, oil and 2 Tbsp. lemon juice in saucepan over low heat.
3.  Drain pasta, reserving 1/2 cup of cooking water.  Stir reserved cooking water into cream cheese mixture.  4. Add pasta, lemon zest, and parsley; toss to coat.  Season with salt and pepper, if desired.

weight watchers chocolate pumpkin muffins

1 box devil's food cake mix
1 can pumpkin
1/2 bag chocolate chips

1. preheat oven to 350
2. mix all ingredients
3. pour into cupcake pan
4. bake 15-20 mins

yields 12 regular sized muffins or 24 minis

Penne Pasta with Chicken, Tomatoes & Zucchini

Ingredients

7.25oz. Penne Pasta (1/2 pkg Barrilla Plus Penne in nutritionals)
3 tbsp. Extra Virgin Olive Oil
2 tbsp. Smart Balance Light
1/2 c. onion, finely chopped
3-4 cloves garlic, sliced
2 chicken breasts, cubed
3/4 lb. zucchini, cubed 1/2" = 2cups
2 c. grape or cherry tomatoes, halved
pepper to taste
1 tsp. dried Basil
1/8 tsp chili powder (or to taste)
1/2 tsp salt

NOT IN NUTRITIONALS
2 oz Low Fat Shredded Cheese of choice
or grated parmesan cheese.


Directions

Heat oil over medium heat.
Add onion and garlic.
Cook until translucent.
Increase heat. Add cubed chicken. Stir briskly until white.
Add zucchini and halved tomatoes, salt, chili powder, and basil.
Reduce to low-med heat, cover, and cook 10 minutes.

Cook pasta according to directions.
Mix cooked, drained, hot pasta with 2 tablespoons softened butter.
Add chicken mixture (I like to smash/break up the tomatoes before mixing with pasta) and toss.

OPTIONAL
Serve with shredded cheese or grated parmesan cheese.

picky kid's chicken noodle soup

The last time Logan was sick, he got a little addicted to Campbell's Healthy Request Chicken Noodle Soup. Even though it is a low-sodium soup, it still has a lot of sodium.  So I came up with my own, healthier version.
This makes enough for about 6 kid servings. I split them up in freezer bags & freeze them, so I always have ome on hand.

Ingredients:

1 c. cooked chicken, cubed about 1 chicken breast, perdue shortcuts work well too)
1/2 lb. wide egg noodles
32 oz. low-sodium 100% natural chicken brother
1 c. peeled, sliced carrots
optional: 1/4 celery, chopped fine; pepper, onion powder to taste


Directions:


1. Add chicken broth to large sauce pan and bring to a slow boil; add carrots.
2. Meanwhile, cook noodles in large pot,  according to package; drain, return to pot
3. Once carrots are fork-tender, throw in chicken (& celery), cook 2-3 mins. For more broth, warm water can be added at this time.
4. Combine ingredients in large pot & heat 2 minutes.
5. Let cool completely before freezing

Jersey Style Tuna Melt

:

Ingredients for 4 sandwiches:

• 2-3 (6 ounce) cans solid white tuna in water, drained
• approx. 1/4 cup mayonnaise
• 1/4 cup finely chopped celery
• 1 1/2 tablespoons finely chopped onion
• 1 tablespoon chopped parsley (I used 1/4 tbsp. b/c we arent fans of parsley)
• 3/4 teaspoon red wine vinegar
• 1 pinch salt
• 1 pinch black pepper
• 4 slices seedless rye bread
• 8 slices ripe tomato
• 8 slices Swiss cheese
• optional: paprika, for garnish

Directions

1. Preheat the oven broiler.
2. In a bowl, mix the tuna, mayonnaise, celery, onion, parsley, and vinegar. Season with salt and pepper.
3. Place the rye bread slices on a baking sheet, and broil 1 minute in the preheated oven, until lightly toasted. Remove from heat, and spread with the tuna salad. Place 1 cheese slice over the tuna salad on each piece of bread, layer with a tomato slice, and top with remaining cheese slices.
4. Return layered bread to the preheated oven, and broil 3 to 5 minutes, until cheese is melted.

Courtesy of All-Recipes

Apple Pork Chops

Ingredients:

3-4 boneless pork loin chops
3-4 red delicious apples, peeled & sliced
4 tbsp. brown sugar
2 tsp. cinnamon
1 tsp. salt

Directions:

Place pork in slow cooker, cover with sliced apples.
Mix remaining ingredients & sprinkle over contents.
Cook on LOW 6-7 hours.


What I did different:

We dont like cinnamon apples too mushy, so I cooked the pork (w/salt) for 3 hours, then tossed in the apples, brown sugar & cinnamon and cooked an additional 3 hours.

*Serves 2-3

Chicken Caesar

Ingredients:

2-3 boneless chicken breasts

2 bottles of Creamy Cesar dressing

2-3 cloves of freshly pressed garlic

grated parmesan cheese

romaine lettuce

Directions:

1. Add chicken to baking pan

2. Add 1 bottle of dressing & top with remaining ingredients

3. Bake uncovered at 400 for 45 min (30 min for tenderloins).

4. Make a salad with Romaine lettuce, grated parmesan cheese and croutons,

5. Slice the chicken and place on top of salad

(can also be served over pasta)

*This can also be prepared as a quick & easy freezer meal. Add all ingredients to a gallon size freezer bag & freeze. When ready to make, defrost for 24 hours, then bake as directed.

Fried Rice

2 c white instant rice
3-4 tbsp. soy vay (in the soy sauce aisle)
1/2 yellow onion, chopped
2 eggs
extra virgin olive oil, keep this handy
1/2 package of mushrooms, sliced and fresh
1 tsp garlic salt

1. Make the rice and set aside.
2. In a non-stick pan, heat 2 tbsp of olive oil, crack the eggs into this and start separating them as they cook.
3. Add the onion, add the rice, stir around and add the mushrooms and garlic salt.
4. Pour soy vay onto the rice, stir, and add a bit more olive oil.
5. Cook, stirring occasionally, for about 15-20 minutes on medium.

*courtesy of amyjo

Easy Tortilla Soup

Ingredients:
4-6 chicken breasts
taco seasoning packet
diced onion
1 can of chicken broth
diced tomato
fiesta corn (drained)
black beans (drained)
optional: shredded cheese, sour cream, tortilla chips

Directions:

1. add first 4 ingredients to crock pot & cook on low for 2-3 hours.
2. add remaining ingredients, cook another 30m-1hr
3. top with optional ingredients.

chicken teriyaki

Ingredients:

1/4 cup regular or light zesty italian dressing
1 lb. boneless skinless chicken breasts, cut into strips or chunks
1-1/3 cups water
1/4 - 1/2 cup teriyaki sauce (depending on your preference)
1/2 tsp. garlic powder
2 cups frozen broccoli florets
1 cup instant white rice, uncooked

Directions:

1. Heat dressing in large nonstick skillet on medium-high heat.

2. Add chicken; cook and stir 7-10 min. or until cooked through.
3. Add water, teriyaki sauce and garlic powder; stir. Bring to boil.
4. Stir in broccoli and rice; cover. Reduce heat to low; cook 5-8 min, or until rice is soft. Remove from heat. Let stand, covered, 5 min. Fluff with fork

Salmon Sticks

Ingredients:

1 (18 ounce) center-cut salmon fillet, about 9 by 4 inches, skinned
1/2 cup all-purpose flour
1/2 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
3 egg whites
1 cup grated Parmesan
1 cup seasoned bread crumbs
Olive oil, for drizzling

Dipping Sauce:
1/3 cup reduced fat mayonnaise
1/3 cup lowfat plain yogurt
1 tablespoon Dijon mustard
1 tablespoon chopped fresh parsley or chives

Directions:

For the Fish Sticks:

1. Preheat the oven to 450 degrees F.
2. Rinse the salmon fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. 3. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.
4. Place the flour in a medium bowl and season with the salt and pepper. Place the egg whites in another bowl and beat until frothy, about 30 seconds. Combine the Parmesan and bread crumbs in a third bowl.
5. Coat the salmon pieces in the seasoned flour and pat to remove any excess flour. Dip the floured salmon in the egg whites and then into the Parmesan mixture, gently pressing the mixture into the fish.
6. Place the breaded salmon pieces on a liberally oiled baking sheet. Drizzle lightly with the olive oil.
7. Bake for 15 to 20 minutes until golden brown.

For the Dipping Sauce:

1. Mix the mayonnaise, yogurt, Dijon mustard, and parsley (or chives, if using) in a small dipping bowl.

2. Arrange the fish sticks on a serving platter and serve with the dipping sauce.

Cook's Note: The fish sticks can also be dipped in ketchup, marinara sauce, pesto, ranch dressing or vinaigrette.
*Courtesy of DZZY

BBQ Pineapple Chicken Packet

Ingredients

for each packet:

1 small boneless skinless chicken breast
1 pineapple ring
1 green pepper ring

1 tbsp. barbecue sauce

optional: red onion ring
cherry (I love cherries!)

Directions:

1. Heat grill to medium heat.

2. Place chicken in center of large sheet of heavy-duty foil; top with remaining ingredients.
3. Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside.
4. Grill 20-25 min. or until chicken is done. Cut slits in foil to release steam before opening packet.

OR bake in oven/toaster oven for 30 mins. at 350 degrees.

Mango Chicken

Ingredients:

Chicken Breasts
Mango Salsa (Newman's Own has a great one)

Directions:

1. Preheat oven at 350 degrees
2. Cover chicken breasts with salsa
3. Bake for 30-40 mins until chicken is cooked through
4. Serve over rice

or cook in crockpot on low for 6 hours

Cheesey Chicken

Ingredients:
2 cans broccoli cheese soup
1 can cheeder cheese soup
1 cup non fat milk
1 tablespoon red pepper flakes
1 tablespoon Garlic Salt
6 Chicken breasts1 huge bag of broccoli added at the end
Optional: any spices you like (kick'n chicken, etc)

Directions:
Add all ingredients except broccoli.
Cook on low 6 hours or high for 4.
add broccoli with one hour left.

6 servings - 250calories each.

*This will make a lot of food, so it can be used to make individual freezer meals.

Crash Hot Potatoes

Ingredients:

10-12 New Potatoes -or other small, round potato

Olive Oil
Kosher Salt

Black Pepper

any herbs/extras you like: pressed garlic, rosemary, chives, parmesan cheese, bacon bits, thyme, etc.

*serves 4

Directions:

1. Bring a large pot of salted water to a boil. Add clean potatoes and cook until the are fork-tender. Preheat oven to 450 degrees

2. Generously drizzle olive oil on a cookie sheet. Place potatoes on sheet 2-3" apart.

3. Next, grab your potato masher and gently press down on the potato until it slightly mashes. Then rotate the masher 90 degrees and finish flattening it.

4. Brush tops of potatoes generously with olive oil mixed with the garlic. Then add a generous amount of kosher salt and pepper.

5. Next add any herb that you wish - finely chopped & preferably fresh (I used chives & bacon bits - yum!)

6. Put cookie sheet on top rack of the oven and cook for 20-25 minutes or until golden brown and crispy.

"Cook Yourself Thin" Southwestern Burger & Sweet Potatoe Fries

Serves 4

Calories per serving, turkey burger: 342

sweet potato fries: 89

sweet potato fries:

2 sweet potatoes

1 tablespoon olive oil

1/2 teaspoon chili powder
1/2 teaspoon garlic powder

1/4 teaspoon salt, plus more for sprinkling

Juice of 1/2 lime

turkey burgers:

1 1/3 pounds lean ground turkey

1 4-ounce can diced green chiles, drained

1/4 teaspoon salt

1/4 teaspoon black pepper

2–3 spritzes canola oil in a mister

3 ounces 50%-reduced-fat pepper-jack cheese, cut into thin slices

4 whole-wheat Kaiser rolls (or Arnolds 'Thin' Buns to save a few more calories)

Romaine lettuce leaves

Tomato, sliced

Red onion, sliced

1/2 avocado, sliced

1. For the sweet potato fries, preheat the oven to 425 degrees.

2. Wash and dry the potatoes and, with the skin on, slice into 1/2-inch-thick rounds; cut the rounds into 1/2-inch-thick finger-shaped pieces. Toss the potatoes in a bowl with the oil, chili powder, garlic powder and salt.

3. On a baking sheet, spread the sweet potato fries in a single layer and roast, stirring every 10 minutes, until brown and tender, 30 to 35 minutes. Remove from the oven, transfer to a platter or bowl and sprinkle with a little more salt.

4. Meanwhile, in a large bowl, mix the lean ground turkey with the diced chiles and season with salt and pepper. Shape into patties and refrigerate until ready to cook.

5. Heat a large grill pan or nonstick skillet on medium heat and spritz with canola oil. Add the turkey patties to the grill pan and cook until browned on one side, about 4 minutes. Flip, reduce the heat to low, cover (if using a skillet) and cook until the juices run pale pink, about 4 more minutes. Top with the reduced-fat pepper-jack cheese during the last minute.

6. Toast the rolls in the oven or in a toaster oven. Alternatively, grill them 1 minute on each side.

7. To assemble: On a platter, place the fries and a burger on a bun and top with lettuce, tomato, onion and avocado slices. Squeeze lime juice over the fries and serve.

"Cook Yourself Thin" Cookie's & Cream Milkshake

Serves 4
Calories per serving: 169

1 pint low-fat chocolate ice cream, slightly softened
2 packages low-calorie chocolate wafers (about 30 total)
1/3 cup low-fat (1-percent) milk
1 teaspoon pure vanilla extract

In a blender, place the ice cream, chocolate wafers and 1-percent milk. Add the pure vanilla extract and blend until most of the wafers are broken, leaving a few larger chunks. Pour into 4 glasses and enjoy.

"Cook Yourself Thin" French Onion Soup

4 servings
300 calories each

1/4 cup olive oil
2 large white onions, halved lengthwise and cut into 1/4-inch-thick slices crosswise
4 sprigs fresh thyme
2 bay leaves1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/3 cup dry white wine
4 cups low-sodium chicken stock
4 (1-inch-thick) slices whole-wheat baguette
toasted and cooled
2 ounces Gruyere, shaved into paper-thin slices with a cheese plane or vegetable peeler

1. Preheat the oven to 400 degrees.
2. Heat the oil in a large saucepan over medium heat. Add the onions, thyme, bay leaves, salt and pepper, and cook, stirring occasionally, until the onions are golden (not brown) and nearly melting, about 45 minutes. Stir in wine and simmer, stirring occasionally, until reduced by half. Stir in stock and simmer, stirring occasionally, for 15 minutes.
3. Place 4 soup crocks or ovenproof bowls (no larger than 4 inches round) on a rimmed baking sheet. Place a baguette slice in each crock. Divide the soup among the bowls and top each with a single layer of cheese slices.
4. Transfer to the oven and bake until cheese melts and is golden brown in spots and soup is bubbling, about 10 minutes. Serve immediately.