Chocolate Delight

INGREDIENTS

·       1 cup all-purpose flour

·       ½ cup butter softened

·       1½ cups finely chopped pecans, reserve ½ for topping

·       Pinch of salt

·       8 ounces cream cheese, softened

·       1 cup powdered sugar (I would delete the sugar)

·       2-8 oz. Cool Whip

·       2-4 oz. boxes instant chocolate pudding

·       3 cups milk

Directions

Combine flour, butter, 1 heaping cup of pecans and salt and press into the bottom of a 13x9 baking dish. Bake at 325 degrees for 25 minutes. Cool completely. Mix cream cheese and powdered sugar with an electric mixer until smooth. Fold in half of the Cool Whip and mix until combined. Spread cream cheese mixture evenly onto crust. Mix pudding mixes and milk with an electric mixer until combined then mix on medium speed for two minutes. Spread chocolate mixture evenly onto cream cheese layer. Spread remaining Cool Whip onto chocolate layer then sprinkle with remaining chopped pecans.

Slow Cooker Turkey Chili

Ingredients

•    1.3 pounds 99% Lean Ground Turkey
•    1 teaspoon Oil
•    1 medium Onion, minced
•    1 medium red Bell Pepper, diced fine
•    1 Garlic clove, minced
•    1 1/2 cups frozen Corn kernels
1  can drained black beans
1  can drained chickpeas
1  can Mild Diced Tomatoes (Rotel)
•    8 oz small can plain Tomato Sauce
•    1/4 cup low sodium Chicken Broth
•    1 teaspoon Cumin
•    1/2 teaspoon Chili Powder
•    1/2 teaspoon Paprika
•    1/2 teaspoon Kosher Salt

Optional Garnishes

•    Diced Avocado
•    2% Greek Yogurt
•    Shredded Cheese
•    Baked Tortilla Chips

Directions

Heat a large skillet over medium-high heat, add the turkey, season with salt and cook, breaking up with a spoon until turkey browns and is no longer pink; place into the slow cooker.

Add the oil to the skillet and sauté the onion, garlic and bell pepper over medium heat for about 4 to 5 minutes. I had a few mushrooms that I sliced and added to the mix. Spoon veggies over turkey into the slow cooker and stir in corn and tomatoes, tomato sauce, cumin, chili powder, paprika and salt, mix until well blended. Pour chicken broth into the crock pot and add the bay leaf.

Cover and cook on HIGH 4 hours or LOW 6 hours. Serve with desired toppings.

Nutrition Information

Serves: 5 |  Serving Size: 1 cup

Per serving: Calories: 222; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 74mg; Sodium: 719mg; Total Carbohydrates: 20g; Dietary Fiber: 3g; Sugars: 7g; Protein: 32g

Nutrition Bonus: Potassium: 446mg; Vitamin A: 12%; Vitamin C: 59%; Calcium: 6%; Iron: 17% 

Creole Chicken Okra

• 20minDURATION
• 12minCOOK TIME
• 8minPREP TIME
• 4SERVINGS

Ingredients

• Olive oil cooking spray
• 2 6-oz boneless, skinless chicken breasts, rinsed and patted dry, cut into bite-sized pieces
• 2 tbsp olive oil, divided
• 1/2 cup diced onion
• 1/2 green bell pepper, chopped
• 2 cloves garlic, minced
• 5 oz grape tomatoes, halved (1 cup)
• 1/2 cup fresh chopped or frozen cut okra (thawed, if frozen)
• 1/2 tsp dried thyme
• 2 dried bay leaves
• 1 tbsp Louisiana hot sauce
• 1/2 tsp sea salt
• 1/2 cup chopped fresh parsley, divided
• 2 cups cooked brown rice

Preparation

1. Heat a large nonstick skillet on medium high. Coat skillet with cooking spray, add chicken and cook for 2 minutes or until chicken is almost cooked through, stirring frequently. Remove chicken from skillet and set aside on a separate plate.
2. Return skillet to medium-high and heat 1 tbsp oil. Add onion and pepper and cook for 4 minutes or until beginning to lightly brown, stirring frequently. Add garlic and cook for 15 seconds, stirring constantly. Add 1/2 cup water, tomatoes, okra, thyme and bay leaves. Reduce heat to medium-low, cover and simmer for 10 minutes or until okra is just tender. Remove from heat, stir in hot sauce, salt, remaining 1 tbsp oil and 1/4 cup parsley. Add chicken, stir to blend, cover and let stand for 5 minutes to absorb flavors and heat chicken thoroughly.
3. Toss rice with remaining 1/4 cup parsley and serve chicken mixture over top.

Nutrition Information

• Serving Size: 3/4 c chicken mixture, 1/2 c rice
• Calories: 294
• Carbohydrate Content: 28 g
• Cholesterol Content: 49 mg
• Fat Content: 9 g
• Fiber Content: 4 g
• Protein Content: 23 g
• Saturated Fat Content: 1.5 g
• Sodium Content: 310 mg
• Sugar Content: 2 g
• Polyunsaturated Fat Content: 1 g

Black Bean Spinach Quesadilla

Ingredients

• 1/2 tablespoon extra virgin olive oil
• 1 teaspoon minced garlic
• 8 ounces (240 grams) mushrooms, rinsed, stems trimmed, and sliced
• 1/4 teaspoon chili powder, or to taste
• 4 cups loosely packed baby spinach or (6 ounces) frozen
• 1 cup (160 grams) canned black beans, rinsed and drained
• 1 cup sliced red and yellow pepper (I use frozen)
• 1/2 small onion, sliced
• Salt and freshly ground pepper, to taste
• 4 whole wheat tortillas (approx. 9-10″ in diameter) or smaller corn tortillas
• 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
• Fresh cilantro leaves, for garnish

Directions

In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms, peppers and onions, chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are lightly golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and stir well until combined. Season with salt and pepper, transfer to a dish and set aside. Wipe skillet with paper towel and set aside.

Lay one of the tortillas in the skillet over medium heat. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Serves: 4 |  Serving Size: 1 quesadilla

Per serving: Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Nutrition Bonus: Potassium: 669mg; Iron: 22%; Vitamin A: 77%; Vitamin C: 22%; Calcium: 36% 

Southwest Meatball Skillet

Ingredients

• 1 lb ground turkey breast
• 2 large egg whites
• 1/4 cup whole-wheat bread crumbs
• 1/4 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 2 tsp olive oil
• 1 cup frozen yellow or white corn
• 1 15-oz BPA-free can low-sodium black beans, drained and rinsed well
• 2 cups diced vine-ripened tomatoes
• 1/2 cup low-sodium chicken broth
• 1 tbsp fresh lime juice
• 1 tsp ground cumin
• 1/4 cup chopped fresh cilantro

Preparation

1. In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs, each about the size of a golf ball.
2. In a large skillet, heat oil on medium-high. Add meatballs and cook for 3 to 5 minutes, turning frequently, until browned on all sides. Add corn, beans, tomatoes, broth, lime juice and cumin and mix well. Reduce heat to medium, partially cover and cook for an additional 3 to 5 minutes, until meatballs are cooked through. Stir in cilantro and serve.

Nutrition Information

• Serving Size: 4 meatballs and 1 cup corn-bean mixture
• Calories: 320
• Carbohydrate Content: 32 g
• Cholesterol Content: 55 mg
• Fat Content: 4.5 g
• Fiber Content: 7 g
• Protein Content: 37 g
• Sodium Content: 340 mg
• Sugar Content: 5 g

Chicken & Brussels Sprouts with Mustard Sauce

Ingredients

• 2 tablespoons olive oil, divided
• 4 (6-ounce) skinless, boneless chicken breasts
• 3/8 teaspoon salt, divided
• 1/4 teaspoon freshly ground black pepper
• 3/4 cup fat-free, lower-sodium chicken broth, divided (certified gluten-free if necessary)
• 1/4 cup unfiltered apple cider
• 2 tablespoons whole-grain Dijon mustard (certified gluten-free if necessary)
• 2 tablespoons butter, divided
• 1 tablespoon chopped fresh flat-leaf parsley
• 12 ounces Brussels sprouts, trimmed and halved

Directions

Preheat oven to 450°F.

Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.

Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

Nutrition Information

Serves: 4 | Serving Size: 1 chicken breast half + 2/3 cup Brussels sprouts + 2 tablespoons sauce

Per serving: Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g

Nutrition Bonus: Potassium: 780mg; Iron: 14%; Vitamin A: 19%; Vitamin C: 126%; Calcium: 6%

FROM COOKING LIGHT

Caprese Chicken & Roasted Broccoli

Ingredients

• 2 skinless, boneless chicken breasts (6 ounces each or 340 grams total)
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 1/2 pounds broccoli, chopped (680 grams)
• 2 cloves garlic, minced
• 1 Roma tomato, sliced (90 grams)
• 2 sprigs basil, leaves thinly chopped
• 4 slices fresh mozzarella (1 ounce or 28 grams per slice)
• 2 tablespoons balsamic vinegar
• 2 teaspoons dijon mustard (certified gluten-free if necessary)
• 2 teaspoons brown sugar
• 3 tablespoons olive oil

Directions

Preheat oven to 400 degrees F (204 degrees C).

Slice the chicken breasts in half and then season and tenderize with salt and pepper. Set aside.

Whisk together balsamic vinegar, mustard, brown sugar and olive oil. Toss half with the broccoli and spread out onto a sheet pan. Sprinkle with salt and roast for 25 minutes, shaking midway.

Heat a grill pan over medium-high heat. Brush with some oil and then grill chicken on both sides for about 2 minutes (If grill pan isn’t large enough to fit all the chicken pieces, transfer grilled pieces to a sheet pan). Transfer chicken to the oven and cook for another 8 to 10 minutes. In the last 2 minutes of cooking, add a slice of mozzarella to each chicken breast.

When chicken is done, top cheese with a basil leaf and tomato slice. Drizzle with rest of the sauce, and enjoy with your crunchy, roasted broccoli.

Nutrition Information

Serves: 4 |  Serving Size: 1/2 chicken breast + 3/4 cup broccoli

Per serving: Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

Nutrition Bonus: Potassium: 700mg; Iron: 9%; Vitamin A: 43%; Vitamin C: 263%; Calcium: 22%

Energizing Tips (optional)

• Serve with a side salad (1 cup salad greens + 2 tablespoons vinaigrette) to increase calories and fiber. (Per serving: Calories: 491; Fat: 32g; Carbohydrate: 20g; Dietary Fiber: 8g; Sugar: 6g; Protein: 28g)
• Serve this as a caprese chicken sandwich (add 2 slices of whole-grain bread + 1 tablespoon of mayonnaise) to increase calories, fiber, carbs, protein and fat. (Per serving: Calories: 651; Fat: 34g; Carbohydrate: 58g; Dietary Fiber: 12g; Sugar: 10g; Protein: 34g) 

Chicken With Green Beans & Tomatoes-One-Pan

Ingredients

1 1/2 pounds skinless chicken thighs1 tablespoon olive oil1/2 cup chicken broth2 tablespoons balsamic vinegar1 pound green beans1 pint cherry tomatoes, halvedSalt and pepper, to taste

Directions

In a large saucepan, brown chicken thighs in olive oil over medium-high heat. Add chicken broth and balsamic vinegar. Cover and reduce heat, simmering for 10 minutes. Add green beans and cherry tomatoes. Cover, cooking 3–4 minutes more or until green beans are tender and chicken is cooked through. Season with salt and pepper and serve.

Nutrition Information

Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 291; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 143mg; Sodium: 168mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 8g; Protein: 36g

Chicken Teriyaki-One Pan Meal

Ingredients

1 1/2 pounds boneless, skinless chicken breast, cut in half
3 cups broccoli florets
6 oz. mini multi-colored carrots
1 bell pepper, sliced
1/4 cup teriyaki sauce

2 cups cooked brown rice, for serving

Directions:

Place chicken, broccoli, carrots, bell pepper on a foil-lined sheet pan, drizzle with teriyaki sauce and toss to coat. Bake at 400°F until chicken is cooked through and vegetables are tender, about 15–20 minutes. Serve over brown rice.—-

Serves: 4 |  Serving Size: 1/4 recipe

Per serving: Calories: 350; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 366mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 7g; Protein: 39g

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Chicken Fajitas-One Pan Meal

Ingredients

• 1 lb ground turkey breast
• 2 large egg whites
• 1/4 cup whole-wheat bread crumbs
• 1/4 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 2 tsp olive oil
• 1 cup frozen yellow or white corn
• 1 15-oz BPA-free can low-sodium black beans, drained and rinsed well
• 2 cups diced vine-ripened tomatoes
• 1/2 cup low-sodium chicken broth
• 1 tbsp fresh lime juice
• 1 tsp ground cumin
• 1/4 cup chopped fresh cilantro

Preparation

1. In a large bowl, combine turkey, egg whites, bread crumbs, salt and pepper and mix well. Shape into 16 meatballs, each about the size of a golf ball.
2. In a large skillet, heat oil on medium-high. Add meatballs and cook for 3 to 5 minutes, turning frequently, until browned on all sides. Add corn, beans, tomatoes, broth, lime juice and cumin and mix well. Reduce heat to medium, partially cover and cook for an additional 3 to 5 minutes, until meatballs are cooked through. Stir in cilantro and serve.

Nutrition Information

• Serving Size: 4 meatballs and 1 cup corn-bean mixture
• Calories: 320
• Carbohydrate Content: 32 g
• Cholesterol Content: 55 mg
• Fat Content: 4.5 g
• Fiber Content: 7 g
• Protein Content: 37 g
• Sodium Content: 340 mg
• Sugar Content: 5 g
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