Golden-Crusted Brussels Sprouts

I have to share this recipe with you for an absolutely delicious side dish.  Brussels sprouts are a fairly new love of mine and this recipe is so simple, easy, and healthy.  Plus, there are only 4-5 ingredients.  I have been making these often in the winter, ever since I had them prepared similarly at my friend Lindsay's--her also-awesome food blog is here.

Ingredients:
24 Brussels Sprouts, rinsed well
2 Tbsp. Olive Oil, divided
Sea Salt and Black Pepper, to taste
Parmesan Cheese, optional

Directions:
1.  Cut each Brussels Sprout in half, length-wise.  Drizzle 1 Tbsp olive oil over brussels sprouts and rub in.  Sprinkle with sea salt and pepper.
2.  Heat remaining 1 Tbsp. oil in extra-large skillet over medium-low heat.  Add in brussels sprouts, face-down, and cook for 4-5 minutes, or until lightly browned.  Stir them a bit and cook for 1-2 minutes longer.  Remove from heat and serve immediately (sprinkled with Parmesan cheese if you prefer).

Enjoy!

Panera Bread's Turkey Artichoke Panini

Last week, I was running errands all over town with Maxwell (he's such a good helper...almost) and it was lunchtime.  I went to Panera Bread and ordered the Turkey Artichoke Panini.  It was so so yummy (despite the fact I knew its sodium and fat was way too high).  I had to replicate this sandwich at home, making it healthier (and more affordable) than going to Panera regularly.

Ingredients:
Makes 4 Sandwiches
1 Loaf Focaccia Bread (your local grocer should carry it, but you can use any bread loaf really)
1 Red Pepper, Cut into thin strips

1 Tbsp. Extra-Virgin Olive Oil

8 oz. Turkey Breast, Slices or Pieces (I used slices)
3/4 Cup (6 oz.) Spinach and Artichoke Dip/Spread (or you can buy something from your grocer)
1/2 Cup (4 oz.) Asiago Parmesan Cheese

Directions:
1.  Heat olive oil in small skillet.  Add in red pepper strips and saute 7-9 minutes, or until strips are soft and cooked.
2.  Preheat your panini grill (of just use a large skillet if you don't have a panini grill) to medium heat.
3.  Slice the Focaccia loaf in half and half the other way (like you're cutting a pizza) to make 4 equal pieces.  Then cut into the middle to open each piece up for the toppings.

4.  Spread the artichoke spread onto the bottom half of each piece of Focaccia.  Next, place the turkey, red pepper slices, and cheese onto each piece of the bread.  Close the bread.
5.  Place panini onto grill and press down lightly.  Grill about 4-6 minutes, or until the cheese starts to melt and grill marks appear on the bread.  Cut each half-loaf in half again to make 4 total sandwiches.

Serve immediately and Enjoy!

Spinach & Artichoke Dip

This spinach and artichoke dip was inspired by my desire to replicate Panera Bread's Turkey Artichoke Panini.  In doing so, I could have purchased an artichoke spread in the store, or I could make my own.  Soo...here we have an awesome Spinach and Artichoke dip.  It's easy to make, totally delicious, and made as healthy as you can get it.  It's also really versatile.  It makes for a great game day snack served with fresh vegetables, pita chips, bread pieces, or tortilla chips.  You can also serve it as a sauce over cooked pasta, or as a spread for sandwiches, like my Turkey Artichoke Panini.

Ingredients:
1 Jar (6-8 oz) Marinated Artichoke Hearts, Drained and Chopped
1/2 (10-15 oz) Bag (or Box) Frozen Chopped Spinach, Thawed and Drained
1 (8 oz) Package Light or Non-fat Cream Cheese
1/2 Cup Grated Italian Blend Cheese (Romano/Parmesan/Asiago/Provolone)
1/2 Cup Light or Non-Fat Sour Cream
2 tsp. Minced Onion
2 tsp. Garlic Powder

Directions:
1.  Spray crockpot with nonstick cooking spray.  Combine all ingredients into crockpot.
2.  Turn to low and heat for 30-60 minutes, or until hot.

Serve and Enjoy!

Chicken & Spinach Bake

Looking for an easy, healthy dinner (and low-carb, may I add)?  Look no further.  I made this meal last night and we'll just say it was such a hit with my husband that there weren't any leftovers. :)  This recipe combines lean chicken breasts with nutrient-dense spinach and gives it flavor with Parmesan and Italian-flavored seasonings.  I used Panko crumbs, which are lighter and healthier than regular breadcrumbs.  

Ingredients:
1 12-16 oz. Bag Frozen Cut Spinach, Thawed and Drained
1 Tbsp. Butter
2 Tbsp. Milk
1/4 Cup Parmesan and 1/3 Cup Parmesan, divided
1 lb. Chicken Breast Fillets, Thawed
1/2 Cup Panko Crumbs (or regular breadcrumbs)
1 tsp. Oregano
1 tsp. Basil
Dash of Black Pepper and Sea Salt
2 Tbsp. Extra-Virgin Olive Oil

Directions:
1.  Preheat oven to 400 degrees F.  Spray a 9x9 baking dish with cooking spray.
2.  On the stovetop over medium-low heat, combine the spinach, butter, milk, and 1/4 Cup Parmesan.  Stir, about 5 minutes, or until butter is melted and mixture is well-combined.
3.  Combine the Panko crumbs, 1/3 Cup Parmesan, oregano, basil, black pepper, and sea salt in a small bowl.
4.  Spread the spinach mixture on the bottom of the baking dish.
5.  Spread extra-virgin olive oil on the chicken breast pieces.  Coat in Panko mixture and place on top of spinach mix.
6.  Bake for 35 minutes.  Serve immediately.

Enjoy!

Asparagus, Goat Cheese, and Lemon Pasta

I have been in the mood for a delicious and fresh, yet creamy pasta dish lately.  I came across this recipe by Bon Appetit and Smitten Kitchen and had to try it.  I've adapted it slightly to my own tastes.

This meal combines the rich, creamy flavor of goat cheese with fresh lemon and asparagus.  The base of the meal is whole-wheat pasta.  The result is a light and healthy-tasting meal.  And it's not just healthy, but really delicious and easy to make.  Enjoy each bite.

Ingredients:
1 lb. Whole-Wheat Spiral Pasta (Fusilli or Rotini)
1 lb. Asparagus, Cooked and Cut into 1 - 1 1/2" inch pieces
1/4 Cup Olive Oil
1 Tbsp. Lemon Zest
2 Tbsp. Lemon Juice
2 tsp. Dried Tarragon or 2 Tbsp. Chopped Fresh Tarragon (could substitute Marjoram or Basil)
1 5-6 oz Soft Goat Cheese Log (don't use crumbled--it won't melt correctly)
Sea Salt and Pepper, as desired (I used 1/2 tsp. each).
Parmesan Cheese, to Garnish (optional)

Directions:
1.  Cook pasta according to package directions (Note: You can cook the asparagus with the pasta, for the last 3-4 minutes of the pasta cooking time, if you are using fresh asparagus.  I used frozen asparagus, so cooked it separately from the pasta)..  Drain pasta, reserving 1 cup of the water.
2.  In a large bowl, combine cooked pasta, cooked asparagus, 1/2 cup of reserved water, olive oil, lemon zest, lemon juice, and tarragon.  Stir in the goat cheese, breaking it into small pieces as you add it in.  Stir well to combine.  Add more of the reserved water, if you need more moisture.  Season with sea salt and pepper, if desired.

Serve immediately.  Top with fresh sprigs of tarragon or Parmesan cheese.

Enjoy!

Pea Panzanella

I had to try this recipe out after having a wonderful Pea Panzanella at a friend's house.  Panzanella is basically an Italian dish involving stale bread and usually tomatoes, olive oil, and other herbs and ingredients.  However, the pea version doesn't have tomatoes, but certainly makes use of a number of green vegetables instead.  It's really a wonderful springtime dish and I guess the recent warm weather has me thinking spring (despite the fact it is February).

This Pea Panzanella is adapted slightly from Michael Chiarello's recipe of the Food Network.  It has a great, fresh taste and is loaded with healthy ingredients: peas, olive oil, spring greens, and fresh herbs.  I hope you like it as much as we did.  It's a great dish to serve at a party or just for something different (and vegetarian) for an everyday side dish or main entrée.

Ingredients:
Panzanella Bread:

• 1/2 Cup Butter (1 stick)
• 3 Tbsp. Minced Garlic
• 1/3 Cup Minced Onion
• 3 Tbsp. Fresh Marjoram, Chopped (or 3 tsp. dried)
• 1 Loaf Italian or French Bread (a day old is best), Cut into 1/2-inch cubes
• 2/3 Cup Grated Parmesan and Pecorino Romano Cheese Blend
• 5 Tbsp. Fresh Basil, Chopped (or 5 tsp. dried)
• 2 Tbsp. Fresh Green Onion, Chopped (or 3 tsp. dried)
• Sea Salt
• Black Pepper

Dressing:

• 1 1/2 Cups Frozen Peas
• 1/2 Cup Milk
• 2 Tbsp. Butter
• 1/2 Cup Chicken Broth (use Sodium-Free if you can)
• 1/4 Cup Extra-Virgin Olive Oil
• 1 tsp. Lemon Juice

Combined Salad:

• 1 1/2 Cups Cooked Peas
• 1/2 Cup Grated Parmesan and Pecorino Romano Cheese Blend
• 5 Cups Spring Lettuce Greens
• 3 Tbsp. Lemon Juice
• 1 Tbsp. Olive Oil

Directions:
Preheat oven to 375 degrees F.

Panzanella Cubes:
1.  In a skillet over medium heat, melt butter.  Once well-melted, add in the garlic and minced onion; stir for 2 minutes.  Add in the marjoram and stir well.
2.  Place bread cubes in a large bowl.  Pour butter mixture over the bread and toss or stir quickly to evenly coat the bread.  Stir in the cheese, basil, and green onions.  Add a couple pinches of salt and pepper if you desire.
3.  Place the bread mixture in a single layer on a baking sheet.  Bake until the bread is lightly browned, about 7-8 minutes (outer bit of bread pieces will be crunchy and middles should still be soft).

Dressing:
1.  In a saucepan, over low heat, cook the frozen peas in the milk and butter for about 4-5 minutes.
2.  Puree the milk-pea mixture in a blender or a food processor.  Slowly add in the chicken broth, olive oil, and lemon juice.  Puree until smooth.  Cool over an ice bath or in refrigerator.

Combining the Salad:
1.  In a large bowl, combine the bread cubes and the pea puree.  Stir well to coat the cubes.  Stir in the cooked peas and cheese.
2.  Use a ring from a 10-inch spring-form pan upside down on a large plate.  Fill it with the bread mixture, pressing it down lightly into place.  Refrigerate for 30-45 minutes, then remove the ring.
3.  Meanwhile, in a separate bowl, toss the spring greens with lemon juice and olive oil.  Sprinkle the greens on top of the panzanella.  Add grated Parmesan/Pecorino Romano cheese on top.  Serve immediately.

Enjoy!

Salmon and Spinach Fettuccine

Spinach.  Salmon. Wheat Pasta.  Creamy Goodness!

I've been paying even more attention to what I eat lately, because I'm pregnant.  For any pregnant ladies out there, fish is GOOD...as long as you know what types are safe and recommended in pregnancy (avoid shark, swordfish, yellowfin tuna, and mackerel) and enjoy the low mercury fish a couple times a week (wild salmon, tilapia, haddock, or crab).  Mothers who ate fish (the healthy ones) in pregnancy 2x a week in pregnancy had babies with better vision, hearing, language and communication skills, IQ scores, cognition, and lower risks for other health problems.  The key is getting your low-mercury Omega-3s, which are building blocks for the brain.   Here is a helpful guide from the Food and Drug Administration (FDA), so you can choose the lowest mercury fish for your meal.  Here's a Mercury Calculator from NRDC to see if you're in the "safe zone" each week.

For the non-pregnant folks, salmon is still something you should be eating for your OWN health.  The Omega-3s keep your heart in check (helps protect against heart attacks, strokes, heart arrhythmia and more) and balance out good and bad cholesterols in your blood.  They can also fight obesity by secreting leptin (something that helps with your metabolism) and reduces inflammation.  I could go on MORE, but I'll stop...I think you're getting the point.  Additionally, don't forget about the disease-fighting benefits of Spinach and heart-health benefits of olive oil.    And besides all of that health stuff, this recipe is just simply delicious.  I hope you like it as much as we do!

Ingredients:
16 oz. Salmon
1 Tbsp. Olive Oil
1 Package Whole Wheat Fettuccine
12 oz. Spinach (Could Substitute Peas)

2 Tbsp. Butter
1/4 Cup Sour Cream (FF or Low Fat)

1/2 Cup Milk (Skim)

1/2 Cup Parmesan Cheese
Sea Salt and Pepper to taste

Directions:
1.  Preheat oven to 350 degrees F.
2.  Bring a stockpot (or large saucepan) of water to a boil on the stove.
3.  Baste salmon fillets in the olive oil.  Place on aluminum-foil lined baking sheet, or in a casserole dish.  Bake for 10-12 minutes, or until it flakes easily with a fork.
4.  Meanwhile, put Fettuccine noodles into water and cook as directed on the box.
5. While pasta is cooking, steam your spinach (I used frozen organic spinach and steamed it in my Pampered Chef Micro-Cooker--discussed in my Turkey Sloppy Joe's recipe).
6.  Once salmon is done, use a fork to flake the salmon into chunks.  Set aside.
7.  Drain pasta.  Reduce stovetop heat to medium-low.  Add butter to stockpot or pan.  Stir in sour cream, milk, and Parmesan.  Stir in pasta, spinach, and salmon.  Combine well and stir until sauce thickens.

Enjoy!

BBQ Chicken with Sweet Potato Fries

This recipe makes a regular appearance in our household.  Baked chicken and sweet potato fries are really healthy, but let us feel like we're splurging (I mean, we're eating fries!).  You can also use regular potatoes for this recipe, but sweet potatoes are healthier (loaded with Vitamin A--roughly 250% of your daily value, Vitamin C, fiber--more than in oatmeal, complex carbohydrates, and beta-carotene).

Ingredients:
1/2 lb. Chicken Breasts
BBQ Sauce
2 Medium Sweet Potatoes
3 Tbsp. Grated Parmesan Cheese
1 tsp. Garlic
1 tsp. Parsley
1 tsp. Basil
1 tsp. Cumin

Directions:
1. Preheat oven to 400 degrees F.
2. Coat Chicken Breasts in BBQ sauce and let sit for a few minutes.
3. Cut rinsed Sweet Potatoes (skin on) in half length-wise and then into slices about 1/4 to 1/2-inch thick.  Cut those slices in half again.
4.  Line a baking sheet with aluminum foil.  Spray with cooking spray.  Place the cut potato strips on the baking sheet.
5. Combine Parmesan cheese, garlic, parsley, and cumin in a small bowl.
6. Lightly spray the potato fries with cooking spray (or alternatively, drizzle with olive oil).  Sprinkle Parmesan mix across the fries.
7.  Lightly spray a glass baking dish with cooking spray.  Place BBQ-covered chicken in dish.  Place on top rack in Oven for 25-28 minutes.
8.  After the Chicken has cooked for 5 minutes, place the fries in the oven (bottom rack).   Turn fries once, around 10-12 minutes into baking.  Then bake for an additional 10-12 minutes, or until somewhat crispy.
9.  Meanwhile, prepare some steamed broccoli.  I am a fan of using the steam-in-the-bag frozen broccoli and have found some great organic ones at Whole Foods (Columbia Rivers brand).
10.  Remove chicken and fries from oven and serve immediately!

Turkey-Stuffed Peppers

I love this recipe for so many reasons.  Turkey-stuffed bell peppers are filled with lean protein and vitamin and nutrient-packed veggies.  They're also low in carbs, fat, and calories.  And of course, they're tasty, filling, and look gorgeous.  Be sure to look for low (or no) sodium/salt for your tomato sauce to keep this dish heart-healthy as well.  

A few words on peppers.  They're delicous raw as a snack and add a lot of flavor to prepared dishes.  Peppers are full of vitamins A, C, and K.   They're loaded with antioxidants, lycopene, and fiber.  

Ingredients (4 servings):

1 lb. Lean Ground Turkey 

3 Large Green Peppers (2 with tops, seeds, and core removed, 1 chopped)
3 Large Red Peppers (2 with tops, seeds, and core removed, 1 chopped)

2 Tbsp. Olive Oil
2 Medium Garlic Cloves, chopped (or 2 tsp. minced garlic)
1 cup fresh Mushrooms, sliced (or 1 4-oz. can sliced mushrooms)
1/2 tsp. Garlic Powder
2 tsp. Basil
2 tsp. Oregano  
1 Ripe Red Tomato, diced (or 1 Can Diced Tomatoes, no Salt Added) 
2 small cans (or 1 Large-14-15 oz) low (or no) sodium Tomato Sauce

1/3 cup Parmesan or Mozzarella cheese (I used some of each cheese; Also, I use Fat-Free Mozz, but 1-2% is also healthy with a little more flavor)

Extra Parmesan or Mozzarella cheese (for sprinkling on top)

Directions: 

1.  Preheat oven to 350 degrees.

2.  In medium skillet, brown turkey.  Drain and set aside.

3.  Heat oil in medium skillet over medium-high.  Add mushrooms, chopped Green and Red Peppers, and garlic.  Sauté about 4-5 minutes.

4.  Turn heat to low.  Add turkey, seasonings (basil, oregano, garlic powder), diced tomatoes, and tomato sauce to skillet with veggies.  Stir to mix well.  Stir in cheese.

5.  Spoon 1/4 the mixture into each of the 4 Peppers.  Set on baking sheet lightly sprayed with butter cooking spray (be careful your peppers don't topple over!)  If you have extra filling, save it to eat by itself or over rice or pasta for leftovers.

6.  Sprinkle remaining cheese on top of each Pepper.

7.   Bake for 35 minutes.

Serve immediately!

For Freezing:  Wrap each individual bell pepper in plastic wrap and then aluminum foil (be sure to label/date each pepper).  Thaw in refrigerator during the day.  Once thawed, place in greased baking dish and bake at 350 for about 30-35 minutes.  They should freeze for up to 3 months.    

Note:  I omitted onions from this recipe, although adding 1/4 to 1/2 cup chopped onions (during Step 3) would be perfectly acceptable and would add more flavor.  I personally don't like onions though.  

Asparagus Stuffed Chicken

Three things make Asparagus Stuffed Chicken really awesome: 1) It looks and tastes like an elegant, impressive gourmet meal; 2) It's really quick and easy to make; and 3) It's healthy!

Ingredients:
(4 servings)

• 4 Chicken Breasts (recommend organic)
• 20 Asparagus Spears (with hard ends snapped or cut off)
• 1/4 cup Butter, melted
• 1/4 cup Dijon Mustard
• 2 Garlic Cloves, chopped (or 1 Tbsp. minced garlic)
• 1/4 cup Dry White Wine
• 
  
• 1/4 cup Bread Crumbs (crushed crackers also works)
• 2 Tbsp. Parmesan cheese
• 1/2 tsp. Parsley (dried)

Directions:
1) Preheat oven to 350 degrees F.
2) Flatten chicken to 1/4" thickness.
3) Coat a baking sheet with butter-flavored cooking spray.
4) Combine the butter, Dijon mustard, garlic, and wine in a bowl. Dip the chicken breasts into the mixture and place on baking sheet.
5) Place 5 asparagus spears on each chicken breast. Fold the chicken breast over the asparagus and secure with a toothpick. Turn the chicken seam-side down.
6) Mix the bread crumbs (or crackers), Parmesan cheese, and Parsley.
7) Sprinkle 1/4 of the breadcrumb mixture onto each chicken breast (see photo).


8) Bake for 30 minutes.
9) Remove toothpick and serve with a whole-grain pasta, brown rice, or a green salad.

Pair with a light Sauvignon Blanc or my personal go-to for most chicken or fish entrees--a dry Chardonnay.