Caprese Chicken

I love easy, healthy entrees.  This dinner is simple and straightforward to make, yet tastes totally gourmet and looks great too.  My husband's reaction was something along the lines of, "Wow, fancy," which means he was totally impressed.  Did I mention how healthy this meal is?  Lean protein, heart-healthy olive oil, basil, and red peppers in this Mediterranean dish.
Ok, false advertising...this is not really "caprese" chicken, as I used red peppers instead of tomatoes...but it looks very caprese-like.  And it tastes so good, so whatever I'm calling it, just try it.

Ingredients:
1 lb. Chicken Breasts (boneless, skinless; 3-4 breasts)
2 Tbsp. Balsamic Vinegar

3 Tbsp. Extra Virgin Olive Oil, Divided
1 Tbsp. Minced Garlic
1/2 Red Pepper, Cut into Strips
4 Basil Leaves
4 oz. Fresh Mozzarella, cut into 3-4 slices (one per chicken breast)

Directions:
1.  Marinade chicken breasts in balsamic vinegar, 2 Tbsp. of the olive oil, and the garlic for 2-3 hours.
2.  Grill chicken breasts, bake, or sautee on stovetop until cooked through (I baked at 350 for about 15-20 min).
3.  While chicken is cooking, heat remaining 1 Tbsp. olive oil in skillet.  Add red pepper strips and saute for 5-7 minutes, or until soft and cooked thoroughly.
4.  Place one chicken breast on a plate.  Top with a slice of Mozzarella, then basil leaf, then 3-4 red pepper strips.

Serve immediately and enjoy!

Cauliflower-Crust Pizza

I love Pizza.  Let's just get that straight.  I also like to eat healthily, so I was so excited to see a recipe for pizza with a cauliflower crust.  That's right folks, a light, vegetable, low-carb, natually gluten-free crust.  Beth's blog, eat. drink. smile. was the inspiration for this Cauliflower Crust Pizza.  I've modified her recipe by preparing the cauliflower a little differently (mashing instead of "ricing") and it worked great.  This meal is loaded with veggies, herbs, healthy cheese, and lots of yumminess.  It has also reminded me that I haven't posted my awesome Mashed Cauliflower recipe yet (note to self to do so soon).

This recipe makes 2, 9" pizza crusts.  So, feel free to follow the recipe as is for two pizzas.  However, if you are looking for just one pizza, then do half of everything.  If you still want to use the entire head of cauliflower though, I recommend making some Mashed Cauliflower with the other half of the cauliflower and saving it for the next day.

Ingredients:
Yields 2 - 9" Pizza Crust
1 Large Head of Cauliflower
2 Cups Shredded Low-Fat Mozzarella Cheese (or Italian Blend)
2 Egg Whites
2 tsp. Dried Oregano
2 tsp. Garlic Powder
2 tsp. Dried Basil
Extra-Virgin Olive Oil, optional
*Pizza Sauce (or plain tomato sauce with garlic/oregano/basil added), Shredded Cheese, and Your Choice of Toppings

Directions:
1.  Remove stems and leaves from cauliflower.
Chop the florets into small chunks.
2.  In a saucepan over medium-high heat, bring 1 cup of water to a boil.  Add in cauliflower and cook for about 10-15 minutes, or until cauliflower is tender.  Drain cauliflower.
3.  Using a potato masher (or food processor), mash up the cauliflower.  Don't over-mash (or over-pulse) as you want texture and for it not to be a complete puree.
4.  Preheat oven to 450 degrees.  Spray a baking sheet with non-stick cooking spray.
5.  In a medium bowl, stir together 1 Cup of the mashed cauliflower, egg white, and cheese.  Stir in the oregano, garlic, and basil.
6.  Spread mixture into a 9" circle on the baking sheet.  Brush olive oil over the top of the mixture (optional).
7.  Bake at 450 for 15 minutes, or until lightly browned.

8.  Remove from oven.  Add sauce to crust, toppings (I used diced tomatoes and my Spinach and Artichoke Dip/Spread on one and ham/pineapple/pizza sauce on the other), and cheese.
9.  Bake at 450 for 5-10 minutes, or until cheese is melted.

Serve immediately 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!

Mediterranean Mahi Mahi

Fresh white fish paired with a light tomato, olive, and artichoke sauce.  The Italian herbs oregano and basil pair well with the orange and lemon to really bring a lot of fresh flavor to the fish.  I was inspired by a recipe in Bon Appetit, and modified it to my own liking.  I added Artichokes, used Black Olives instead of Green, and added in lemon juice to give it more flavor and moisture.  Not only is this Mediterranean dish heart-healthy, using olive oil, tomatoes, olives, and artichokes over white fish, but it is absolutely delicious also.  When we ate it, we both agreed it tasted so decadent (yet it was so so healthy).

Ingredients:
2 Tbsp. Olive Oil
1/3 Cup Minced Onion
1 Cup Dry White (or Rose) Wine
1 (14 ounce) Can of Stewed or Diced Tomatoes
2 tsp. Garlic Powder
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
1 tsp. Dried Parsley (or 1 Tbsp. Fresh)
2 tsp. Dried Basil (or 2 Tbsp. Fresh)
4 4-5 oz. Mahi Mahi Fillets
1 Small Can Sliced Black Olives
1 Can Quartered Artichoke Hearts
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
2 tsp. Fresh Orange Zest
2 tsp. Lemon Juice

Directions.
1. Heat oil in large skillet over medium high heat.  Add in minced onion and cook about 3-4 minutes.  

2. Pour in wine and boil about 3 minutes, or until it's reduced to 3/4 Cup. 
3.  Stir in the tomatoes with juice and bring to a boil.  
4.  Sprinkle salt and pepper on the fish.  Place fillets on top of tomato mixture.  Reduce heat to medium-low, cover, and cook for 10-12 minutes, or until fish is opaque and cooked through.
5.  Transfer fish to plate and cover with foil to keep warm.
6.  Add black olives, artichokes, orange peel, lemon juice, oregano, and basil to tomato sauce.  Bring to a boil over medium-high heat and cook about 7-8 minutes, or until thick and reduced.  
7.  Place a Mahi Mahi fillet on a plate and cover with 1/4 of the sauce.  Serve with Italian bread and a side of (or on a bed of, as I did) steamed spinach.  Or, for more substance, serve over cooked brown rice or wheat pasta.


Enjoy!

Healthy Tomato Pasta Sauce

I'll admit it, I usually just buy pre-made pasta sauce.  However, I wanted to try to make my own, to make it healthier with a variety of organic veggies and reduced sodium (store-bought always have so much sodium).  I adapted a recipe from Jamie Oliver below.  This recipe makes quite a bit of sauce (13-14 cups worth), so have some freezer bags on hand to freeze some (or store in the refrigerator if eating within the month).  This sauce makes for a quick and easy (and healthy) meal topped over whole-wheat pasta with fresh Parmesan cheese on top.  Or, you can use this sauce as a pizza sauce or as a base for Lasagna, Chicken Cacciatore, soup, or a number of other meals.  Feel free to change up the recipe a bit, by adding in some fresh mushrooms, zucchini, or whatever else you think sounds good!  Hope you like it!

Ingredients:

1 Tbsp. Olive Oil

2 Celery Stalks, Chopped

2 Red Bell Peppers, Chopped
2 Carrots, Grated
3 Tbsp. Minced Onion
3 Tbsp. Minced Garlic
1 Small Butternut Squash, peeled, seeds scooped, and grated or cubed
2 - 28 oz Cans Plum Tomatoes (or use 1 1/2 lbs Fresh Tomatoes + 1 Cup Water)
2 Cups Water
1/4 Cup Dry Red Wine
2 Tbsp. Dried Oregano (or 1/4 Cup Fresh)

2 Tbsp. Dried Basil (or 1/4 Cup Fresh)

Sea Salt
Black Pepper

Directions:
1.  In large stockpot, heat olive oil over medium-high heat.  Stir in celery, red pepper, and carrots.  Add onion and garlic and heat for 15 minutes, stirring occasionally.
2.  Add butternut squash to pan.  Stir in tomatoes, water, and wine.  Bring to a boil.

3.  Reduce heat to low and stir in the oregano and basil. Simmer for 40-45 minutes.
4.  Cool then use immersion blender (or regular blender, working in batches) to blend the sauce until smooth.
5.  Season to taste with sea salt and pepper.



Enjoy over whole-wheat pasta for a healthy meal!

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!

Crab-Topped Tilapia

Tilapia is one of my favorite dishes.  It's a healthy fish, low in calories and fat, and high in lean protein and omegas.  This recipe is super-quick and easy and is the perfect companion to Crab-Stuffed Mushrooms.


Ingredients:
1 lb. Tilapia , Thawed (about 4 small or 2 large fillets)
Crab-Mixture (from Crab-Stuffed Mushroom Recipe)

Directions:
1.  Preheat oven to 400 degrees. Spray a 9x13 baking dish with nonstick butter-flavored cooking spray (or, line a baking sheet with aluminum foil and spray with cooking spray).
2.  Place Tilapia fillets in the baking dish (or on baking sheet).  Using the topping from Crab-Stuffed Mushroom recipe to spoon mixture over the fillets.
3.  Bake in oven for 18-25 minutes, or until fish is opaque and flakes easily with a fork.

Enjoy!

Serve with a side of risotto, a nice green salad, broccoli, or over steamed spinach (I made it over spinach).  I would also recommend serving with the Crab-Stuffed Mushrooms as a great appetizer.

Crab-Stuffed Mushrooms

Stuffed mushrooms are a great appetizer.  They are healthy, delicious, and quick and easy to make.  Plus, they look gourmet and make an impression on your dinner guests (or husband in this case for me).  In addition, by making this appetizer, you are left with a great topping to use for chicken or fish.  See my Crab-Topped Tilapia recipe, which pairs nicely with the crab-stuffed mushrooms.


Ingredients:
10-15 Fresh Mushrooms (I used White Button Mushrooms; you could use 2 Portabellas instead)
3 Tbsp. Butter
1 Cup Diced or Shredded Crab Meat (or Imitation Crab Meat)
3 tsp. Lemon Juice
1 Egg, Beaten (or Egg White for the healthier route)
2 tsp. Oregano
2 tsp. Basil
1/2 Cup Italian Bread Crumbs
3/4 Cup Monterrey-Jack Cheese
1/4 Cup Dry White Wine

Directions:

1.  Preheat Oven to 400 degrees.  Spray a 9x13 baking dish with non-stick butter-flavored cooking spray.

2.  Remove stems from mushrooms (you should just be able to pull them out easily).  Dice stems into small pieces.

3.  In a skillet, over medium-high heat, cook butter and mushroom stem pieces for about 3-5 minutes.
4.  Remove from heat and add in the rest of the ingredients, minus the wine (i.e. crab meat, lemon juice, egg, oregano, basil, bread crumbs, and cheese).  Stir well to combine.
5.  Pour wine at the bottom of the baking dish.  Place mushroom caps, cavity-side up, in the baking dish.  Spoon the crab/breadcrumb/cheese mixture into each mushroom cap (see note below for the leftover mixture).
6.  Place mushrooms in oven and bake for 10-15 minutes, or until cheese is melted.  Serve warm.

Enjoy!

Leftover Crab Mixture
I always have a good amount of leftover mixture and found it to be a great topping to place on top of fish or chicken.  See my Crab-Topped Tilapia Recipe for a great main dish to accompany the crab-stuffed mushrooms and make a good use of the rest of the prepared mushroom filling.

Heart-Healthy Lasagna

Mmm, lasagna.  My recipe doesn't alter the classic recipe too much, but adds the healthy kick by subbing turkey in ground beef, using whole-wheat pasta, and low/no-fat cheeses.  It's also better to make your own pasta sauce than to buy storemade (less sodium and other preservatives).  

This is a great meal to make on a Sunday night (ahem, that's what I did) and store for weekly lunches!

Ingredients:
1 lb Ground Turkey Breast
1/4 Cup Minced Onion
2 Cloves Garlic, Crushed (or use 2 tsp. Minced)
1 Can (14 oz) Diced Tomatoes
1 Can (6 oz) Tomato Paste
1 Can (14 oz) Tomato Sauce
2 tsp. Dried Basil
1 tsp. Garlic Powder
2 tsp. Dried Oregano
1 tsp. Sea Salt
1/2 tsp. Ground Black Pepper
4 tsp. Dried Parsley
12 oz Whole-Wheat Lasagna Noodles
15 oz. Ricotta Cheese
1 Egg
2 Cups Mozzarella Cheese
1/2 Cup Parmesan Cheese

Directions:
1.  Preheat oven to 350 degrees F.
2.  In large skillet, brown turkey meat and minced onion over medium-high heat.  Reduce heat to low, stir in garlic, tomatoes, tomato paste, and tomato sauce.  Add all of basil, oregano, sea salt, and black pepper and 2 tsp. of dried parsley.  Stir to combine and let flavors cook on low, stirring occasionally.
3.  In large stockpot, bring water to boil and cook lasagna noodles to package directions.
4.  Meanwhile, in a small mixing bowl, combine ricotta cheese, egg, and remaining 2 tsp. parsley.
5.  In 9x13 glass baking dish (spray with cooking  spray), first spread 1/3 of the meat mixture on the bottom.  Lay noodles over the top of the meat mixture, overlapping slightly (about 1/3 of the noodles).  Spread half of the ricotta mixture on top of the noodles.  Sprinkle with 1/2 cup mozzarella cheese.  Next, again spread 1/3 of the meat mixture over the cheese layer.  Sprinkle with half (1/4 cup) of the Parmesan cheese.  Repeat layers, next come the noodles, second half of the ricotta, mozzarella, meat and Parmesan.  Then, a final layer of noodles and top with the remaining 1 cup Mozzarella cheese.
6.  Cover with aluminum foil and bake for 20-25 minutes.  Remove foil and bake for another 20-25 minutes,

Enjoy!

For freezing:  You can freeze this meal easily also.  One way (how I did it, to save space) s to cool the lasagna in the glass dish, then cut in half.  Put each half into plastic wrap, wrapping tightly.  Then wrap in aluminum foil.  Be sure to date and label it.  You can freeze this for up to 3 months.  To reheat, defrost in refrigerator during the day.  Then, put half the dish into a baking dish and bake at 325 F for about 30 minutes, or until hot.
The second way to freeze the meal is to bake it in a disposable aluminum pan and freeze it directly in that dish (after it has cooked, cooled, and you've wrapped it).  Defrost and reheat the same way as the first method.

Healthy Veggie Pizza

Who doesn't love Pizza?  This heart-healthy pizza recipe allows us to indulge in pizza without the artery-clogging saturated fats in regular pizza.  And it's also loaded with a ton of veggies for a great way to pack vitamins and nutrients in a tasty way.

Ingredients (5 servings):
1 Refrigerated Pizza crust (whole-wheat preferred)
1 8 oz. can Tomato sauce (no sodium)
1 Tomato, diced
2 tsp. Basil
2 tsp. Oregano
2 tsp. Garlic Powder
2 Tbsp. Olive Oil
8 oz sliced mushrooms (2 small cans or fresh)
1 Green bell pepper, diced
1 can Artichoke hearts, drained (could use fresh/frozen)
8 oz. sliced Black mushrooms (2 small cans)
1 3/4 cups Mozzarella cheese (I use fat-free-2% also ok for better melting and flavor, but I would use less to limit calories and saturated fat)
1 3/4 cups Cheddar cheese (same comment as Mozzarella)
3/4 cup Feta Cheese (I use reduced fat)
Parmesan Cheese, optional (sprinkle on top)

Directions:
1. Preheat Oven to 400 degrees F.
2. Place/unroll pizza crust onto greased baking sheet.  Bake for 5 minutes.

3. Spread tomato sauce on warmed, slightly-cooked pizza crust.
4. Combine diced tomato, basil, oregano, garlic powder, and olive oil in a small bowl.  Spread this mixture on top of pizza.
4. Evenly spread the veggies--artichoke, mushrooms, olives, and green pepper--on top of pizza.
5. Sprinkle Mozzarella, Cheddar, and Feta cheese on top of the pizza.  Optional: sprinkle Parmesan on top.
6. Place pizza in oven and bake for additional 6-9 minutes, or until edge of pizza are slightly browned.

Serve Immediately and 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!

Sun-dried Tomato & Avocado Pasta

I love to make a batch of the Sun-dried Tomato & Avocado Pasta on Sunday, store it in the refrigerator, and then eat it for lunch or dinner throughout the week.  It has a lot of healthy fats, fiber, and lean protein, making it an amazingly healthy meal that keeps you full for hours (but not weight-gaining-full--in fact, I usually lose weight eating this meal).  Because there are a lot of healthy fats in this meal, it is somewhat calorically-dense, so be sure to watch your portion sizes.  Some of the key healthy ingredients in this recipe are: the avocado, lean bacon, whole wheat/grain pasta, sun-dried tomatoes, and olive oil.  
The avocado has: heart-healthy fats (the kind that reduce LDL "bad" cholesterol), lots of folate (great for reproductive, eye, and heart health), beta-sitosterol (reduces blood cholesterol), and potassium (reduce blood pressure).  
Turkey or veggie bacon provide healthy lean protein; just be sure to look at the sodium content as well as chemicals and preservatives in these to avoid health-damaging effects.   
Whole wheat/whole grain pasta provides tremendous health benefits over refined white pasta.  It is more filling (more fiber) and better for you, reducing your risk of metabolic syndrome and insulin-resistance over eating refined carbs (e.g. white pasta).  Sun-dried tomatoes provide  lycopene and other antioxidants (like Vitamin C) to fight free radicals, prevent cancer, and promote heart health.
Olive oil, although calorically-dense, is amazing for heart health (increases HDL "good" cholesterol, while lowering LDL "bad" cholesterol and reduces blood pressure) and weight maintenance/loss.  As a staple of the "life-lengthening" Mediterranean diet, olive oil contributes to overall improved health. 


Ingredients (~= 6 servings):
1 Box (13.5 oz) Whole Grain/Wheat Pasta (I used Ronzoni Health Harvest Fusilli, but Penne, Bow Tie, Fettuccine, or any other pasta is also fine)
1 Avocado, diced
1/2 cup Julienne-cut Sun-dried tomatoes (I cut them up even smaller)
6-8 oz Turkey or Veggie bacon, cooked and crumbled (I used Morningstar Farms Bacon Strips)
4 Tbsp. Olive Oil, extra-virgin
1 Tbsp. Sherry Cooking Wine
1 Tbsp. Apple Cider Vinegar
1 Tbsp. Balsamic Vinegar
1 Tbsp. Lime (Juice of 1/2 a Lime)
1 tsp. Basil


Directions: 
1. Dice the Avocado.  Cut the sun-dried tomatoes into smaller pieces. Cook and crumble the bacon.
2. Bring a pot of water to a boil over medium-high heat.  Cook pasta according to package directions.
3. While the pasta cooks, combine the diced avocado, sun-dried tomatoes, cooked/crumbled bacon, olive oil, sherry cooking wine, apple cider vinegar, balsamic vinegar, lime juice, and basil (i.e. all the other ingredients) in a mixing bowl.
4. Drain the pasta.
5.  Add pasta to the avocado/bacon mixture.  Toss and stir well to coat.  
6.  Serve at any temperature--immediately as hot or refrigerated.  It tastes great either way!

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.