Cheesy Broccoli Quinoa

I really love quinoa, but it is a battle to get my boys on board. This recipe has changed my husband's view on it, which is at least half way there! For this recipe I use a simple quinoa, not a tricolor or any other mix. Using 2% shredded cheddar helps keep the calorie and fat down, making this a great side for even those looking for healthy alternatives.

Ingredients:

1 cup uncooked quinoa
1 cup chopped fresh broccoli
1 cup 2% shredded cheddar
2 tsp onion powder
1 1/2 tsp ground mustard
1 tsp garlic powder

Directions:

1. Bring 2 cups water to a boil. Add quinoa and broccoli, return to a boil. Reduce heat and simmer for 15 minutes.

2. Remove from heat. Add seasonings and cheese.  Mix well and serve.

Turkey Zucchini Meatloaf and Garlic Mashed Cauliflower

I have been making turkey meatloaf in my house for a few years and it has always been a really delicious meal that we look forward to. However, recently I have been on a zucchini kick. I decided to change it up a little and add some shredded zucchini to the mi and boy is it good. The recipe for this new concoction is provided below, along with my favorite pairing, garlic mashed cauliflower. It is also easy to make these at the same time because the meatloaf has to cook for an hour, leaving plenty of time to chop, steam and mash the cauliflower.

Turkey Zucchini Meatloaf

Ingredients:

20 oz package of 93% Lean Ground Turkey
1 medium zucchini, shredded
1/2 sweet onion, diced
2 eggs
3/4 cup whole wheat bread crumbs
1 tsp minced garlic
1 tsp dried oregano
1 tsp dried basil
1/2 tsp ground black pepper
a pinch of sea salt

Glaze:
1/4 cup Heinz Ketchup
3 tbsp Dijon mustard
2 tbsp light brown sugar

Directions:

1. Preheat oven to 350°F. In a large mixing bowl, combine all the meatloaf ingredients until well mixed.  Spray your loaf pan with non-stick cooking spray and place the meatloaf mixture in pan. Form it to the shape of the pan and place it in the oven.  Bake for 60 minutes.

2. In a small bowl, add all ingredients for the glaze and mix well.  Set aside until the timer runs out and then remove the meatloaf from the oven and pour the glaze evenly over the meatloaf.  Return the loaf to the oven and bake an additional 15 minutes.  Remove from oven and let stand for 5 minutes before serving.

Garlic Mashed Cauliflower

Ingredients:

1 small head of cauliflower, chopped
4 tbsp skim, 1% or 2% milk
2 tbsp light sour cream
1 1/2 tbsp butter, or light butter spread
2 tsp minced garlic
a pinch of ground black pepper

Directions:

1. If you haven't already, start by chopping your cauliflower. I do this by hand, not because I necessarily want to, but because I don't have a food processor at the moment. If you have a better way to get it chopped into small pieces, go with it. All that matters is that it gets chopped.

2. In a medium saucepan add 1 cup water and your chopped cauliflower. The water will not cover your cauliflower but it will still cook thoroughly this way, trust me. Cover and steam for about 15-20 minutes, occasionally checking your water level to make sure it has not evaporated. If it does add another 1/2 - 1 cup.

3. Use a colander with very tiny holes and drain any remaining water. Transfer cauliflower into a large mixing bowl and add milk, sour cream, butter, garlic and pepper. Mix the ingredients together and then begin to mash. Once again I do this the old fashioned way with a potato masher, but if you have a better way, go for it, All that matters here is the end result, which is healthy and delicious. Salt to taste.

Skinny Chicken Parmesan with Zoodles and Sauce

Chicken Parmesan has always been one of my favorite hearty meals, but when you are trying to eat healthy the decadence of this meal does not usually fit into the mold.  So when I discovered zucchini noodles in all their glory, I decided to revisit one of my favorites and give it a much needed makeover.  In this recipe I use healthier ingredients than I would have in the original but not at a sacrifice to the taste.  It's still so delicious that my 8 year old had no problem getting it down and actually asked for more!

Ingredients:

4 chicken breast cutlets 

1/2 cup whole wheat breadcrumbs 

3 medium zucchini 

1 cup 2% shredded four cheese italian blend

1 jar spaghetti sauce (I use Classico)

1/4 cup Kraft reduced fat grated Parmesan cheese 

1-2 tbsp extra virgin coconut oil

Special tool required! Vegetable spiralizer, I have a veggetti.

Directions:

1.  Preheat oven to 350 degrees.  

2.  Use the thick setting and spiralize your zucchini.  Cut spirals into acceptable length Zoodles and set aside.

3.  Mix the breadcrumbs and Parmesan cheese together in a quart size Baggie.  Add 1 tbsp oil to your frying pan and heat to medium heat.  Rinse your cutlets with water and drop into the Baggie of seasoning one at a time.  Place into preheated skillet and cook for about 5 minutes.  Flip to the other side and add the additional 1 tbsp of oil if needed.  Cook an additional 5 minutes.

4.  Spray a baking dish with nonstick cooking spray.  Place chicken pieces in the baking dish.  Top each cutlet with about 2 tbsp of spaghetti sauce and enough cheese to cover the sauce, about 1/4 cup.  Place in the oven and bake for 15 minutes.

5.  Put your remaining spaghetti sauce in a saucepan and heat over medium heat.  Once it is heated through, reduce heat to low.

6.  While you are heating the sauce, place 3 cups of water in a medium saucepan and bring it to a boil.  Salt the water and drop in your Zoodles.  Boil for 2-3 minutes, stirring occasionally and drain.  

7.  Garnish with additional Parmesan cheese and voila!  A delicious meal that doesn't require cheating to eat.