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.

Marinated Shrimp

I love this recipe because it is super easy and has a delicious flavor with a slight kick.  If you don't want the kick, just omit the cayenne.  I use this marinade on shrimp but I am sure you can use it on other shellfish, chicken or even certain types of fish.  Once marinated, you can choose to place shrimp on skewers and grill or just saute in a pan on the stove top.  Either way you will be in heaven with the hearty flavors that come out of this marinade.

Ingredients:

1 pound fresh peeled and deveined large shrimp

1/4 cup extra virgin olive oil

1/4 cup ketchup

3 Tbsp red wine vinegar

4 tsp minced garlic

1 1/2 tsp dried basil

1/2 tsp sea salt

1/4 tsp black pepper

1/4 tsp cayenne pepper (or to taste)

1.  Mix all ingredients together and pour over shrimp.  Place in the refrigerator and marinate for at least 1 hour.  I prefer to marinate mine for at least 24 hours.  

2.  Place shrimp on skewers and grill until no longer translucent. If cooking on the stove top, heat pan  with 1 Tbsp EVOO, add shrimp and saute until opaque.  Serve with steamed or sauteed vegetables for a healthy and delicious feast.  

Chicken and Yellow Rice

This recipe is one that was handed down to me from my mother.  I have tweaked it here and there, but it largely remains the same as it was when I was a kid.  This meal is good and hearty, as well as relatively healthy.  I prefer to use boneless chicken thighs because it is less messy during the shredding stage, but you can make it with bone-in if that is what you prefer.

Ingredients:

1 1/2 lbs boneless chicken thighs
10 oz bag of Vigo yellow rice
1 can baby peas
1 cup baby carrot slices
1 tbsp onion powder
1 tbsp garlic powder
1 tsp salt
1 tsp pepper


1.  In 6 cups of water, add the onion powder, garlic powder, salt and pepper, and the chicken thighs.  Bring to a boil.  Reduce heat to medium and continue to cook chicken for about 25 minutes.

2.  In a small mixing bowl, add a handful of ice and some water.  Then remove the chicken from the water and place in the bowl of ice water.  ( I do this so that I can shred it without burning my fingers on it.

3.  If you haven't already, cut your baby carrots into slices.  Then add the yellow rice and the carrots to the boiling water on the stove.  While your rice and carrots cook, start shredding your chicken.  Add shredded chicken to pot.  Let this cook for 15 minutes.

4.  Add your can of peas, and let it cook for about 5 minutes more.  The mixture should be thick, with all of the water absorbed by the rice.  If it is not, continue cooking until desired texture is reached.  Season to taste and serve.

Seared Tuna Tacos

I have just recently started making this recipe since my trip to the Keys, where I was first awakened to the wonders of seared tuna on a tortilla with baja sauce.  To me, this combination is the best thing I have discovered in a really long time.  Top with a little bit of shredded cheese and cabbage, and you have yourself a little piece of heaven.  I start out by making the baja sauce, so that it has time to chill, as well as give it time for the flavors to meld together.

Baja Sauce

Ingredients:

1/2 cup sour cream
1/2 cup mayonnaise
3 teaspoons taco seasoning
1/4 cup lime juice
1/2 chopped fresh cilantro

1. Combine all ingredients in a resealable container, and chill for at least 30 minutes.

Seared Tuna Tacos


Ingredients:

2 choice cut Tuna Steaks
1 teaspoon ground cumin
1/4 teaspoon garlic powder
1 teaspoon lime juice
1 package of medium flour tortillas
2 cups shredded cabbage (I use cole slaw mix from the salad section)
2 cups shredded cheese
(Sour cream, salsa, and guacamole are optional additional garnishes)

1. Preheat oven to 250° F.  Place tortillas in foil and put into the oven to warm.
2. Mix cumin, garlic powder and lime juice in a small bowl.  Apply mixture to both sides of your Tuna cuts.
3. Heat a small skillet coated in cooking spray to medium high.  Add Tuna cuts and sear 3-4 minutes per side. Remove from heat.  Slice.
4. Top with cabbage, cheese, and your homemade baja sauce.  Add additional toppings if desired.