Healthy Chicken and Broccoli Fettuccine Alfredo

Skinny Alfredo 

This is from Slender KitchenServings: 7

Ingredients

• 1 cup *skinny alfredo
• 1 package Fettuccini
• 1 tsp. olive oil
• 1 clove garlic
• 1/2 lb. chicken breast, cut into chunks or strips
• 1 head broccoli
• 1-2 tsp. Italian seasoning
• Salt and fresh black pepper
• Optional: red pepper flakes

Instructions

1. Bring a medium pot of salted water to a boil. Quickly parboil the broccoli for 1-2 minute and remove. Then add the pasta to the same water and cook according to package directions to to your liking. Drain.
2. Meanwhile in a saute pan, add the olive oil over medium high heat. Season the chicken with Italian seasoning, salt, and pepper. Cook until no longer pink, between 5-8 minutes depending on the size.
3. Add the garlic and broccoli and cook for 1-2 more minutes.
4. Turn the heat down to low and add the skinny alfredo sauce and pasta. Once everything is warm, serve.

*Skinny Alfredo Sauce:

Servings: 8
Serving Size: 1/2 cup
Nutritional Info: 80.1 calories, 5.5g of fat, 2.2g carbohydrates, .7g dietary fiber, 5.7g of proteinWeight Watchers® PointsPlus®: 3 *

Ingredients

• 1 head cauliflower, chopped
• 1 tbsp olive oil
• 1/4 white onion or 2 shallots
• 2 cloves garlic, minced
• 1/2 cup fat free evaporated milk
• 1/2 – 1 cup chicken broth
• 1 cup Parmesan cheese, grated
• Salt and fresh black pepper

Instructions

1. Bring a medium pot of salted water to a boil. Add the cauliflower and simmer for 20-25 minutes until the cauliflower is very tender.
2. In a saute pan, add the olive oil and onions. Saute over medium heat for about 7 minutes until tender. Add the garlic and cook for 1 minute. Add the evaporated milk and cook for 2 minutes.
3. Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth.

Vegetarian Kale Soup

My sister sent this to me from All Recipes and I loved the flavors and it's so healthy. I actually used chicken broth not vegetable broth

Original recipe makes 8 servings



 Change Servings

• 2 tablespoons olive oil
• 1 yellow onion, chopped
• 2 tablespoons chopped garlic
• 1 bunch kale, stems removed and leaves chopped
• 8 cups water
• 6 cubes vegetable bouillon (such as Knorr)

• 1 (15 ounce) can diced tomatoes
• 6 white potatoes, peeled and cubed
• 2 (15 ounce) cans cannellini beans (drained if desired)
• 1 tablespoon Italian seasoning
• 2 tablespoons dried parsley
• salt and pepper to taste

Directions

1. Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.

Crock Pot Creamy Tomato Soup

Adapted from Skinny Taste

This is an easy and really good soup that cooks all day then you finish it up with the light cream and cheese in the end.

Ingredients:

• 1 tbsp olive oil
• 1 cup finely diced celery
• 1 cup finely diced carrots
• 1 cup finely diced onions
• 28 oz can whole plum tomatoes, with juice
• 1 tsp thyme
• 1/4 cup fresh basil
• 3 1/2 cups reduced sodium chicken broth (or vegetable for vegetarians)
• 1 bay leaf
• 2 tablespoons unsalted butter
• 2 tablespoons flour
• 1/3 cup grated Romano cheese
• 1 3/4 cups reduced fat (1%) milk, warmed
• salt, to taste
• black pepper, to taste

Directions:

Heat a large skillet over medium heat, then add the oil, celery, carrots and onions; cook 5 to 6 minutes, or until golden. Add to slow cooker.

Pour the juice of the tomatoes into the slow cooker, then roughly crush the tomatoes with your hands; add to slow cooker. Then add chicken (or vegetable broth), thyme, basil, and bay leaf. 

Cover and cook on LOW for 6 hours, until the vegetables get soft and the flavors blend. Using an immersion blender, blend the soup until smooth (or you can carefully do this in small batches in the blender).
Melt the butter over low heat in a large skillet and add the flour. Stir constantly with a whisk for 4 to 5 minutes. Slowly whisk in about 1 cup of the hot soup, then add the 1 3/4 cups of warmed milk and stir until smooth. Pour back into the slow cooker and stir, add the grated Romano cheese and adjust salt and pepper, to taste.

Healthier Baked Macaroni and Cheese

My kids and I loved this! Comfort food without all the guilt! And they actually ate the vegetables!

This is from Skinny Taste

Skinny Baked Broccoli Macaroni and Cheese
Skinnytaste.com 
Servings: 8 • Serving Size: 1 cup • Old Points: 6 pts • Points+: 8 pts
Calories: 314.9 • Fat: 9.8 g • Protein: 17.7 g • Carb: 44.3 g • Fiber: 6.3 g • Sugar: 4 g
Sodium: 215.7 (without salt)  

Ingredients:

• 12 oz elbow macaroni
• 1 1/2 tbsp butter
• 1/4 cup minced onion
• 1/4 cup flour
• 2 cups skim milk
• 1 cup fat free chicken broth (vegetarians use vegetable broth)
• 8 oz (2 cups) reduced-fat sharp cheddar 
• salt and fresh pepper to taste
• 12 oz fresh broccoli florets 
• 2 tbsp grated parmesan cheese
• 1/4 cup seasoned bread crumbs
• cooking spray

Directions: 


Cook pasta and broccoli together in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.

In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick.Season with salt and pepper.

Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with grated parmesan cheese and breadcrumbs. 
Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.

Falafel

Original recipe makes 4 servings

For Sauce:

• 1 (6 ounce) container plain Greek yogurt
• 1/2 cucumber - peeled, seeded, and finely chopped
• 1 teaspoon dried dill weed
• salt and pepper to taste
• 1 tablespoon mayonnaise(optional)

For Falafel:

• 1 (15 ounce) can chickpeas (garbanzo beans), drained
• 1 onion, chopped
• 1/2 cup fresh parsley
• 2 cloves garlic, chopped
• 1 egg
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 1 dash pepper
• 1 pinch cayenne pepper
• 1 teaspoon lemon juice
• 1 teaspoon baking powder
• 1 tablespoon olive oil
• 1 cup dry bread crumbs
• oil for frying
• 2 pita breads, cut in half(optional)
• 1 cup chopped tomatoes(optional)

Directions

• In a small bowl combine yogurt,cucumber, dill, salt, pepper and mayonnaise and mix well. Chill for at least 30 minutes.
• In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth. Stir into mashed chickpeas.
• In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form 8 balls and then flatten into patties.
• Heat 1 inch of oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides. Serve two falafels in each pita half topped with chopped tomatoes and cucumber sauce.

Cauliflower and Potato Curry

Cauliflower and Potato Curry

1 medium cauliflower

2 medium potatoes

3 T coconut oil

1 t cumin 

1 teaspoon fresh ginger, chopped

½ t cayenne pepper (or less if you don’t want it spicy)

1 teaspoon turmeric powder

1 t salt

1 medum-size tomato, chopped

3/4 cup good quality yogurt or coconut milk

2 T fresh cilantro, chopped

1. Wash and cut cauliflower into medium-size florets.

2. Peel and cut potatoes into ½ inch cubes.

3. Heat oil on medium heat in a nonstick frying pan.

4. Add cumin seeds to the hot oil and fry for a few seconds. Stir in ginger, chili powder, and turmeric powder.

5. Reduce heat to medium-high. Add cauliflower, potatoes, and salt. Mix them well so the vegetables are coated with spices.

6. Cover and cook on medium heat, stirring occasionally. When cooked (potatoes should easily break with slight pressure), add tomatoes.

7. Cook another 2 minutes or until tomatoes become soft and liquid is absorbed.

8. Add yogurt and warm through.

9. Sprinkle with cilantro and serve hot with basmati rice.

BBQ Cauliflower Salad

Originally from Fork and Beans

Serves 2

INGREDIENTS

• 1/2 head cauliflower, cut into florets
• 1/2 c. BBQ sauce
• 1/2 c. black beans
• 1 avocado, sliced
• 1 ear of corn, cooked and sliced
• 1/4 of a red onion, diced
• shredded carrots
• 3 c. lettuce
• non-dairy ranch dressing (add some BBQ sauce to spice it up if you desire)
• crushed torilla chips

DIRECTIONS:

1. Preheat over to 350 degrees. Line a cookie sheet with foil.
2. Place cauliflower florets on the sheet and bake 5-7 minutes.
3. Brush the BBQ sauce onto the cauliflower. Bake another 2-3 minutes.
4. Assemble all of the ingredients together for the salad.