Skinny Chicken Pot Pie

Chicken pot pie.  You either love it or hate it.  I hated this comfort dish with a passion growing up.  I remember when Mom was working or in school and it was Dad's night to cook (before I decided to learn to cook to help him out).  Pot pies were one of his things and I would literally cry my eyes out and go to bed hungry before I ate one.  I've decided to rediscover chicken pot pies twenty or so years later, giving it my own spin.  Inspiration for this recipe comes from Cooking Light's recipe, but I have significantly modified the recipe.  I changed a number of the vegetables they used, plus I used phyllo dough instead of puff pastry.  I LOVE phyllo dough (crispy, light, crunchy, yummy) and it is much much healthier than puff pastry.  The outcome was pretty tasty and makes a great dinner on a chilly evening or a night you're craving some hearty comfort food (without the hearty calories).

 Ingredients:
4 Cups Sodium-Free Chicken Broth
1 1/2 Cups Frozen Green Peas (Thawed)
2 Small Yellow or White Potatoes
1 Medium-Large Sweet Potato
4 Stalks Celery
3 Carrots
1 lb. Chicken Breasts (boneless, skinless)
2/3 Cup Whole-Wheat Flour
1 13/4 Cups Skim Milk
1/4 Cup Fresh Parsley (or 4 Tbsp. Dried)
1 tsp. Thyme
1 tsp. Black Pepper
1/3 Package Phyllo Dough (12 sheets)

Directions:
1.  Preheat oven to 400 degrees.  Bring chicken broth to a boil in a large stockpot.  Chop/dice potatoes, celery, and carrots.  Add to stockpot. Reduce heat to low, cover, and simmer for 10 minutes.
2.  Cut chicken (not cooked) into small 1-2" pieces.  Add to broth and cook for 5-10 minutes, or until chicken is cooked through.  Remove veggies and chicken from broth with a slotted spoon.  Set aside.

3.  Turn heat back up to medium and slowly add flour and milk to broth, whisking well.  Continue to cook about 5-10 minutes, or until thickened.

4.  Add chicken and veggies to the thickened broth.  Stir in parsley and black pepper.

5.  Spray a 13x9 baking dish with cooking spray.  Lay 6 phyllo sheets on the bottom of the dish.  Spoon mixture on top of phyllo dough.

6.  Carefully place remaining 6 sheets of dough over chicken mixture, and press the edges to the pan to seal in the chicken mixture.  Cut 3-4 small slits in the dough for steam to escape.  Spray with cooking spray.  Place dish on foil-lined baking sheet (just in case it bubbles over).
7.  Bake at 400 for 15-20 minutes, or until pastry is lightly browned and mixture is bubbling.

Serve hot and enjoy!
Note: if you plan on reheating leftovers (as we definitely had to do--then add a little bit of skim milk before reheating in the microwave so the reheated portion is not pasty).

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!

Skinny Sweet Potato Skins

I've recently become a huge fan of Pinterest (and all other things that distract me from working on my dissertation--ha, funny, but also not funny).  While browsing food for inspiration, I came across these Healthy Sweet Potato Skins thanks to Pinch of Yum and just HAD to try them.  I love potatoes and this is a way to try a classic taste in a healthy way.  Feel free to serve these as a meal themselves (and even top with turkey bacon) or as a side dish paired with chicken or fish.  They would also make a great party appetizer.


Ingredients:
3 Sweet Potatoes
1 Tbsp. Extra-Virgin Olive Oil, plus more to spread on cooked skins
2 Tbsp. Minced Onion
1 Bag (6 oz) Baby Spinach, Fresh (rinsed and dried)
1/4 Cup (2 oz.) Light or Non-Fat Sour Cream
1/4 Cup (2 oz.) Light or Non-Fat Cream Cheese (I used whipped)
1 Cup Chickpeas/Garbanzo Beans
1/4 Shredded Mozzarella Cheese or Mexi-blend (Light or Non-fat)
Sea Salt and Black Pepper, to taste

Directions:
1.  Preheat oven to 350 degrees.  Stab (not to sound too violent) each potato multiple times with a fork.  Wrap each potato in foil.  Bake at 350 for 45-60 minutes, or until they are tender.
2.  Cut potatoes in half and let cool for 5-10 minutes.  Meanwhile, heat olive oil and onion over medium-high heat for 2-3 minutes.  Add in spinach and heat for an additional 2-3 minutes, or until spinach is cooked and starts to look wilted.  Remove from heat and set aside.

3.  Scoop out most of the sweet potato "meat" from the potato (leave a thin layer left).  Mix sweet potato "meat" with the sour cream and cream cheese until well-combined and mashed.  Add in the chickpeas, spinach, and sea salt and pepper (optional) (Also, watch out for baby hands, see photo at right).
4.  Spread a little bit of olive oil on the skins of the potatoes and Bake for another 5 minutes.  Remove from oven and fill each potato skin with the sweet potato mixture.  Top with Mozzarella cheese.

5.  Bake again for 10-15 minutes, or until cheese is melted and filling is heated.


Enjoy!

Black Bean, Ham, and Pumpkin Soup

I was digging through my cookbook...which is actually a huge binder, jam-stuffed with loose recipes (and some actually inserted into the binder).  It's a total mess (and here is a photo for you).  Anyway, I came across a recipe I made for the first Halloween party my husband and I hosted (in 2007--the year we met, aww, how sweet).  It is for Black Bean and Pumpkin soup...which might sound weird to you at first, but it was SO darn tasty...and it also looks really cool served at a Halloween party.  Although you an obviously serve it anytime.  It's a great, hearty soup for autumn.  It's also super-easy to make and so healthy for you.

Ingredients:
3 (15 oz) Cans Black Beans, Rinsed and Drained
1 (16 oz) Can Diced Tomatoes
2 Tbsp. Extra-Virgin Olive Oil
3 Tbsp.Minced Onion (or Chopped Onion, again, given my aversion, I go with minced)
3 Tbsp. Minced Garlic
1/2 tsp. Black Pepper
3 1/2 - 4 Cups Beef Broth (Sodium-Free)
1 (15 oz.) Can Pumpkin Puree
1/2 Lb. Ham, Cut Up (You can use either slices and cut into 1-2" squares, or buy a hunk of ham and cut into 1" cubes--your choice)
3 Tbsp. Sherry Vinegar

Directions:
1.  In a large bowl, use your immersion blender to puree 1/2 the beans and the tomatoes.  If you don't have an immersion blender (then go get one!), then you can just puree the beans/toms in your blender or food processor.

2.  Heat your crockpot to low heat.  Add in all of the ingredients, including the bean puree. (Aside: is it weird that EVERY time I say/write "all of the ingredients," I get all excited--given my blog title?  Ok, yes, it is weird, weirdly nerdy).
3.  Stir until well-combined, cover, and heat for 2-3 hours, or until hot and slightly thickened.

Serve immediately, topped with a dollop of sour cream (if you prefer), and Enjoy!

Fish Tacos

A few weeks ago, I had Mahi Mahi fish tacos at The Chart House in Alexandria, Virginia.  Since then, I've been re-inspired to make my own version at home (I get inspired each time I eat fish tacos in a restaurant, but had yet to make them myself, until now).  I'm a huge fan of Tilapia, which I used in these tacos, because it is so versatile (not too fishy in terms of taste, mild, so you can make it with any flavors), is sustainable (good for environment and your health--less pollutants in the fish itself), and is very light and healthy.  This recipe makes for an amazingly healthy meal..and it tastes awesome.
This recipe is adapted slightly from Martha Stewart's.

Ingredients:
1/2 Cup Fat-Free or Low-Fat Sour Cream (organic)
3 Tbsp. Lime Juice

2 1/2 - 3 Cups Cabbage, Red or Green (I used green, pre-bagged)
2 tsp. Dried Chives (or 2-3 scallions, thinly sliced)
1/3 Cup Fresh Cilantro or 2 Tbsp. Dried Cilantro
2 tsp. Chili Powder
1/2 tsp. Cumin
1/2 tsp. Black Pepper
2 Tbsp. Extra-Virgin Olive Oil
1 tsp. Red Pepper Flakes
14-18 oz. Tilapia Fillets (or other white fish, like Mahi Mahi or Cod).
Black Pepper and Sea Salt, to taste
8 Tortillas (your preference what type--corn vs flour, I used whole-wheat flour ones)
Guacamole or just slices of Avocado (I served my guacamole, minus the tomatoes)


Directions:
1.  Mix together the sour cream and lime juice in a large bowl.  Place half of the mixture into a separate, small serving bowl and set aside.
2.  Add the cabbage, chives, cilantro, chili powder, cumin, and black pepper to the large bowl with the sour cream mixture.  Stir or toss well to mix together.
3. Cut each fish fillet into 4 strips length-wise and then cut each of those strips into 3 pieces (12 strips per fillet).  Season lightly with sea salt and black pepper (optional).
4.  Over medium high heat, warm olive oil and red pepper flakes in a large skillet.  Add half of the fish pieces and cook about 5-7 minutes (2-4 minutes on each side), or until fish is no longer opaque.
5.  Heat tortillas per your package's instructions.
6.  Fill each tortilla with fish and cabbage mix.  Top with reserved sour cream mixture and guacamole.  Serve immediately.

You could also add in some black beans or serve them on the side.

Enjoy!

Ranch Sour Cream Dip

Here is a quick and tasty alternative to ranch and other chip dips and dressings.  This recipe is easy to make, low in calories and doesn't have all the extra sodium and preservatives in store-bought dressings and dips.  I actually came up with it after making my Buffalo Chicken Meatballs and realizing I had no ranch dressing (I prefer ranch over bleu cheese, personal preference) to dip them in.  So, I looked around in my refrigerator and cupboard for what I did have and came up with this recipe.  It is really tasty and a perfect complement to the spice in the wing sauce.  You could also serve it as a veggie dip, with chips or pita, on a baked potato, or as an alternative to sour cream for tacos or other Mexican-inspired dishes.  If you prefer a "heartier" (granted, it becomes less healthy) flavor, add in a bit of (light) mayonnaise.   

Ingredients:

1 Cup Low-Fat or Fat-Free Sour Cream (Organic)
1 tsp. Dill
1 tsp. Garlic Powder
1 tsp. Chopped Chives (I used dried instead of fresh)
1/2 tsp. Dried Parsley
1/2 tsp. Onion Powder
Sea Salt & Black Pepper, to taste

Directions:
1.  Combine all ingredients in a bowl and stir together, mixing well.

Serve and Enjoy!

Carrot & Sweet Potato Soup

So lately I've been making a lot of baby food and spending less time being innovative in the kitchen for the adult meals.  Last week, I was making some plums, carrots, and sweet potatoes for Maxwell to eat and had more than enough potatoes and carrots left over.  Thus, I decided to make a Carrot and Sweet Potato Soup for an adult dinner!  You can follow either set of instructions (pureeing carrots and potatoes first, or later on).
Very healthy meal, loaded with beta-carotene, vitamins A, B6, K, C and dietary fiber.

Ingredients:
1 lb Fresh Carrots (peeled, cut into roughly 1" pieces) (Organic, preferably)
2 Sweet Potatoes/Yams (Organic, preferably)
2 Tbsp. Butter (again, Organic, you get it, I know...)
1/4 Cup Minced Onion (or Chopped Fresh Onion)
2 Tbsp. Minced Garlic
1/2 Cup Dry White Wine
4 Cups Water
1 Bouillon Cube (Vegetable or Chicken) (or 2 tsp. Granulated Bouillon)
Sea Salt, to taste
Black Pepper, to taste

Directions:
1.  Peel the sweet potatoes and cut into 1" cubes (roughly, precision not needed).
2.  Cook butter, onion, garlic, carrots, and potatoes in a large stockpot over medium heat for 5-7 minutes.  Pour in the wine and cook 2-3 minutes, or until it is reduced about 50%.
3.  Add water and bouillon and bring to a boil (turn heat to medium-high).
4.  Reduce heat to low and simmer for 15-20 minutes, or until carrots and potatoes are tender.
5.  Remove from heat and puree. You can do this with a regular blender, immersion blender, Baby Bullet in my case (it was a great gift!), or whatever (even a masher).  I actually use my immersion blender A LOT too. You will have to blend in batches, most likely.
Now skip to the bottom....

Alternative Directions (Puree first):
(if for some reason you want pureed carrots or sweet potatoes alone for another dish/baby food)
1. Preheat the oven to 400 degrees F.
2.  Take peeled, cut up carrots and put in saucepan with 2 cups water.  Cook over medium-high heat for about 10 minutes, or until carrots are tender and break easily with a fork.
3.  Meanwhile, poke sweet potatoes with a fork multiple times.  Then wrap sweet potatoes in foil and bake in preheated oven for 45-55 minutes (depends on size of potatoes), or until potatoes are tender.
4.  Puree the carrots however you want.  You can do this with a regular blender, immersion blender, Baby Bullet in my case (it was a great gift!), or whatever (even a masher).  I actually use my immersion blender A LOT too.
5.  Using a fork, scrape off the skins of the semi-cooled sweet potatoes.  Puree them with your preferred device and remaining 2 cups water.
6.  Cook butter, onion, and garlic in a large stockpot over medium heat for 3-5 minutes.  Pour in the wine and cook 2-3 minutes, or until it is reduced about 50%.
7.  Add in carrot and potato purees and bouillon.  Cook over medium heat for 5 minutes, stirring well.
8.  Reduce heat to low and simmer for 10 minutes.

Feel free to vary it by stirring in different herbs (thyme or basil or ginger) and/or adding some light cream to it.  Top with croutons.  Season with the sea salt and black pepper, to taste.

Serve immediately and enjoy!

Lime Chicken with Black Bean Sauce

I love a meal with the spicy, exciting, flavorful tastes of Mexican and Spanish cuisine.  This recipe combines traditional Mexican flavors of lime, cilantro, black beans, tomatoes, and green chilies in a heart-healthy way.  Serve with some Spanish rice, or as a meal by itself.

Ingredients (serves 4):
Lime Chicken:
Juice of 1 Lime (Roughly 2 Tbsp. Lime Juice)
1 1/2 Tbsp. Extra-Virgin Olive Oil
3 tsp. Dried Cilantro (or 3 Tbsp. Fresh)
Black Pepper and Sea Salt, to taste
1 lb. Chicken Breasts, Thawed

Black Bean Sauce:
1 Can (15.5 oz) Black Beans (Organic)
1 Small Can Green Chilies
1 Can (15.5 oz) Diced Tomatoes (Organic)
1 tsp. Chili Powder
1 tsp. Onion Powder
2 Tbsp. Minced Garlic
3 tsp. Dried Cilantro (or 3 Tbsp. Fresh)
1/4 Cup Light Mexican-blend Shredded Cheese

Directions:
1.  In a small bowl, stir together olive oil, lime juice, cilantro
2.  Place chicken breasts in 9x9 baking dish (sprayed with cooking spray).  Pour lime marinade over the top and let sit for about an hour or two (could let sit overnight in refrigerator if you'd like).
3.  Preheat oven to 375 degrees F.  Put chicken in oven for 30 minutes.

4.  Meanwhile, over medium heat in a large saucepan, stir together the black beans, green chilies, tomatoes, and minced garlic.  Stir to combine flavors for 15 minutes.
5.  Reduce heat to low.  Add in the cilantro and shredded cheese to the black bean mixture.  Stir occasionally for 10 minutes.
6. Either using a masher, or a blender (immersion or regular), lightly puree the black bean mixture.  Don't over-mix, just a short minute to slightly puree the mixture (but you still want some big chunks of beans, etc).
7.  Remove chicken from oven.  Place chicken breast on plate and top with heaping spoonful of black bean sauce.  Serve immediately with a fresh lime quarter to squeeze over chicken.

Enjoy!

Cucumber Dill Salad

Looking for a healthy, quick summer salad?  This cucumber salad just takes a few minutes, is super easy, healthy, and delicious.  Serve it as a healthy side dish (and alternative to potato salad or coleslaw) for summer grilling and BBQ.  Yuumm.

Ingredients:
1 English Cucumber, Cut into thin slices
1/2 tsp. Sugar (or Substitute, I used Stevia)
1 tsp. Sea Salt
1 1/2 Tbsp. White Vinegar (or Cider Vinegar)
1 tsp. Dill Weed
Optional: Ground Black Pepper, to taste

Directions:
1.  Combine all ingredients in a bowl, stir or toss well to coat.  Let sit for a few minutes and serve cold.

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!

Guacamole

Superbowl Time!  A great anytime, or game-time, snack or appetizer is guacamole.  Guacamole is loaded with healthy fats and nutrients.  The primary ingredient are avocados, which contain healthy fats, dietary fiber, potassium, and vitamins K, B6, and C. Eating them has been shown to reduce your risk of breast and prostate cancer, heart disease and high cholesterol, and improve your eye health.  And of course, we can't forget the health benefits of tomatoes and the other ingredients in this quick and easy recipe.  I served it with multi grain tortilla chips and some red and green bell pepper strips.  Yum.

Ingredients:
3 Ripe Avocados, Peeled and Pitted (I used Organic Haas Avocados)
4 tsp. Lime Juice
1/4 Cup Onion (Fresh Red Onion is best, but I used Dried Minced--given my personal fresh onion aversion)
1 1/2 tsp. Garlic Powder
4 Tbsp. Fresh Cilantro (or 4 tsp. Dried Cilantro)
1 tsp. Black Pepper
1 tsp. Sea Salt
Optional: 7 shakes/dashes of Tabasco or other Hot Sauce for extra flavor and just a bit of spice (I definitely used it)
2 Roma Tomatoes, Diced

Directions:
1.  In large bowl, place Avocados and lime juice.  Combine well using a masher.
2.  Add in the onion, garlic, cilantro, pepper, salt (and Tabasco if you prefer).  Continue to combine with the masher.
3.  Fold in the diced tomatoes and stir well.
4.  Let sit for 45 minutes to an hour and serve!

Enjoy!

Storing Tip:  If you want, you can make this dip a day ahead of time and store in the refrigerator.  The acidic lime juice in the guacamole should keep the avocados from browning.  This way, it can be a make-ahead dip to relieve you of doing all your cooking in one day.