Chicken Sausage, Mushroom and Pasta Casserole

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Ingredients

  • 2 spray(s) cooking spray
  • 12 oz uncooked whole wheat pasta, rotini suggested (about 3 cups)
  • 1 tsp olive oil, extra-virgin
  • 1/2 cup(s) panko breadcrumbs
  • 2 Tbsp grated Parmesan cheese, Parmigiano-Reggiano suggested
  • 1 tsp dried oregano
  • 8 oz cooked chicken sausage(s), Italian-variety, thinly sliced
  • 1 medium yellow pepper(s), thinly sliced
  • 1 medium uncooked onion(s), chopped
  • 1 pound(s) fresh mushroom(s), sliced
  • 2 Tbsp water
  • 4 cup(s) marinara sauce
  • 1 cup(s) shredded part-skim mozzarella cheese

Instructions

Preheat oven to 350°F. Coat a 9- X 13-inch baking dish with cooking spray.

Cook pasta according to package directions; drain pasta and return to pot.

Meanwhile, heat oil in a large nonstick skillet over medium heat. Add breadcrumbs and reduce heat to medium-low; cook, stirring often, until toasted, about 4 minutes. Remove breadcrumbs to a small bowl; stir in Parmesan and oregano and set aside.

In same skillet, cook sausage over medium-high heat, stirring frequently, until browned, about 5 minutes; remove to a plate and drain any fat from skillet.

Add pepper and onion to skillet; cook over medium-high heat, stirring frequently, until vegetables start to brown and soften, about 5 minutes.

Add mushrooms and water to skillet; cook, stirring frequently, until vegetables are tender, about 8 minutes.

Add vegetables, sausage and marinara sauce to pot with drained pasta; toss to coat. Spoon into prepared baking dish and sprinkle with mozzarella and reserved breadcrumbs. Bake until heated through and cheese melts, about 25 minutes. Slice into 8 pieces and serve. Yields 1 piece per serving (about 1 1/2 cups).

 

 

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BBQ Chicken Salad

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Ingredients

  • 1/2 cup(s) canned tomato sauce
  • 1 Tbsp honey mustard
  • 1 Tbsp spiced seasoning mix, BBQ variety
  • 2 tsp dark brown sugar
  • 1 tsp onion powder
  • 1/2 tsp Worcestershire sauce
  • 1 pound(s) uncooked boneless skinless chicken breast(s), pounded 1/4-inch thick
  • 1/2 tsp kosher salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • 6 cup(s) chopped romaine lettuce
  • 2 cup(s) grape tomatoes, halved
  • 1 medium sweet red pepper(s), chopped
  • 1/2 cup(s) canned black beans, rinsed and drained
  • 1/2 cup(s) canned yellow corn
  • 1/4 cup(s) reduced fat ranch dressing
  • 1/4 cup(s) semisoft goat cheese, crumbled
  • 1/4 cup(s) uncooked scallion(s), chopped

Instructions

Preheat a grill or grill pan to high heat.

In a medium bowl, combine tomato sauce, mustard, BBQ seasoning, sugar, onion powder and Worcestershire sauce; set aside.

Season chicken with salt and pepper. Cook chicken, flipping once, until almost done, about 2 minutes per side. Next, baste chicken with reserved sauce a few times, flipping on grill while coating both sides with sauce, and cook until done, about 1 to 2 minutes more. Remove chicken to a cutting board and let rest for a few minutes before slicing.

In a large serving bowl, combine lettuce, tomatoes, pepper, beans, corn and dressing; toss to coat. Top salad with chicken; garnish with cheese and scallions. Yields about 2 1/2 cups salad, 3 ounces chicken, 1 tablespoon cheese and 1 tablespoon scallions per serving.

Notes: The BBQ sauce can be made up to 5 days ahead – feel free to play with other types of mustard or seasonings. The chicken can be grilled, sliced and chilled until ready to serve

 

 

Pan-Fried Fish Sandwich

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Ingredients

  • 1/4 cup(s) yellow cornmeal
  • 2 Tbsp grated Parmesan cheese
  • 1 Tbsp fresh thyme, fresh, finely minced (or 1 tsp dried thyme)
  • 1/2 tsp table salt, or to taste
  • 1/2 tsp black pepper, freshly ground, or to taste
  • 1 pound(s) uncooked flounder fillet(s), four 4 oz pieces, washed and patted dry
  • 1 Tbsp Dijon mustard
  • 1 large egg white(s), whipped until stiff
  • 1 spray(s) olive oil cooking spray
  • 1 Tbsp olive oil
  • 4 tsp tartar sauce
  • 4 item(s) light hamburger roll(s) or bun(s)
  • 1/2 medium lemon(s), cut into 4 wedges
  • 4 leaf/leaves, large lettuce
  • 8 slice(s) fresh tomato(es)

Instructions

In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; set aside. Set fish on a plate and spread both sides with mustard. Next, dip fish into egg whites, turning to coat both sides. Lastly, dip fish into cornmeal-mixture, turning to coat both sides.

Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.

Spread 1 teaspoon of tartar sauce on bottom half of each roll; top with a fish fillet and squeeze some lemon juice over top. Place a piece of lettuce and 2 pieces of tomato on fillet; top with roll. Yields 1 sandwich per serving.

 

 

Smoked Turkey Sandwiches with Chipotle Mayo

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Ingredients

  • 2 Tbsp light mayonnaise
  • 1 item(s) canned chipotle peppers in adobo sauce, minced (or less to taste)
  • 1/4 tsp table salt
  • 4 slice(s) reduced-calorie rye bread, toasted if desired
  • 4 oz deli sliced turkey, smoked-variety (4 slices)
  • 1 medium plum tomato(es), cut into eight slices
  • 1/2 item(s), medium avocado, Hass, mashed

Instructions

In a small cup, mix together mayonnaise, chipotle pepper and salt until blended.

Spread 1 tablespoon mayonnaise mixture on two slices of bread; top each with 2 slices turkey and 4 slices tomato.

Spread mashed avocado on remaining two slices of bread; place on top of tomatoes. Yields 1 sandwich per serving.

 

 

Lemon-Pepper Tuna Sandwiches

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Ingredients

  • 6 oz water-packed tuna fish drained
  • 1/2 small uncooked carrot(s), grated
  • 2 Tbsp light mayonnaise
  • 2 Tbsp fresh parsley, chopped
  • 1 medium uncooked shallot(s), minced
  • 1 Tbsp fresh lemon juice
  • 1 tsp lemon zest, or more to taste
  • 1/2 tsp black pepper
  • 4 slice(s) reduced calorie wheat bread, toasted
  • 1/2 cup(s) arugula, baby variety

Instructions

Combine all ingredients, except bread and arugula, in a small bowl; mix well.

Layer 2 slices toast with 1/4 cup arugula and about 1/2 cup tuna salad; top with remaining slices toast and serve.

Serving size: 1 sandwich

 

 

Fluffy Lemon-Ricotta Pancakes

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Ingredients

  • 1 1/2 cup(s) all-purpose flour
  • 1 tsp baking soda
  • 1/2 tsp table salt
  • 1 cup(s) low-fat buttermilk
  • 2 large egg(s), yolks and whites separated
  • 2 Tbsp sugar, granulated
  • 2 Tbsp lemon zest, or increase to taste
  • 1/2 cup(s) part-skim ricotta cheese
  • 3 spray(s) cooking spray

Instructions

In a small bowl, whisk together flour, baking soda and salt.

In a large bowl, beat together buttermilk, egg yolks, sugar, lemon zest and ricotta cheese by hand.

In a clean bowl, using an electric mixer, beat egg whites until soft peaks form.

Add dry ingredients to buttermilk mixture until just combined; gently fold in egg whites until they are just incorporated.

Coat a large nonstick griddle or pan with cooking spray; heat over medium heat. Spoon batter into pan in batches using a 1/4-cup batter for each pancake; cook until lightly browned, about 2 to 3 minutes per side. Remove pancakes to a tray in a warm oven and repeat with remaining ingredients (being careful not to spray cooking spray into open flame).

Serving size: 2 pancakes

 

 

Yogurt Parfait

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Ingredients

  • 1 Tbsp sliced almonds
  • 1 cup sliced strawberries (fresh or frozen)
  • 1 cup blueberries (fresh or frozen)
  • 1 Tbsp plus 1 1/2 tsp Truvia® natural sweetener spoonable*, separated
  • 1 cup plain nonfat yogurt
  • 1/8 tsp almond extract

Instructions

  1. Place almonds in a small sauté pan and toast on medium heat, stirring often, until golden brown, about 3 to 5 minutes. Spoon almonds onto a plate to cool.
  2. Combine berries and 1 1/2 teaspoon Truvia® natural sweetener spoonable, or 2 packets of Truvia® natural sweetener, in a bowl and mix well.
  3. Place yogurt, 1 tablespoon of Truvia® natural sweetener spoonable or 3 packets of Truvia® natural sweetener and almond extract in medium bowl and mix until combined and yogurt is smooth.
  4. Assemble 2 parfait or water glasses. Place 3 tablespoons fruit into the bottom of each glass.
  5. Top fruit layer with 3 tablespoons of yogurt mixture.
  6. Repeat the layers and finish with a dollop of yogurt mixture on the top. Chill.
  7. Garnish with toasted nuts just before serving.

Oat Hot Cereal with Fruit

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Ingredients

  • 7 cup(s) water, divided
  • 1/2 tsp table salt, divided
  • 1 cup(s) uncooked bulgur
  • 1 tsp pumpkin pie spice, divided
  • 3 cup(s) uncooked old fashioned oats
  • 1/3 cup(s) dried apricot halves, finely chopped
  • 1/3 cup(s) dried cranberries, finely chopped
  • 1/3 cup(s) packed brown sugar
  • 1 large pear(s), red-skinned, diced
  • 6 tsp maple syrup, warmed

Instructions

Bring 2 cups water and 1/4 teaspoon salt to a boil in a medium saucepan; stir in bulgur and 1/2 teaspoon pumpkin pie spice. Bring to a boil; reduce heat to low and simmer, covered, until bulgur is cooked, about 8 to 10 minutes. Remove from heat, cover and let stand for 3 minutes; fluff with a fork.

Meanwhile, bring remaining 5 cups water and 1/4 teaspoon salt to a boil in another medium saucepan; stir in oats and 1/2 teaspoon pumpkin pie spice. Reduce heat to medium-low, and cook, stirring frequently until cooked, about 10 minutes; remove from heat.

Add bulgur, apricots, cranberries and sugar to oats and stir to combine. Serve cereal topped with diced pear and a drizzle of syrup. Yields about 3/4 cup cereal, a scant tablespoon pear and 1/2 teaspoon syrup per serving.

 

 

French Toast with Strawberry Sauce

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Ingredients

  • 2 cup(s) unsweetened frozen strawberries, very coarsely chopped
  • 1/4 cup(s) water
  • 1 Tbsp sugar
  • 4 large egg(s)
  • 3/4 cup(s) fat free skim milk
  • 1 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • 8 slice(s) reduced-calorie whole wheat bread, or multi-grain
  • 2 spray(s) cooking spray

 

Instructions

Put frozen strawberries and water in a small pot; set over low heat. Cook, stirring occasionally, until berries thaw and mixture becomes saucy, about 2 minutes; remove from heat and stir in sugar until dissolved.

In a shallow bowl, whisk together eggs, milk, vanilla and cinnamon; dip bread into egg mixture, one slice at a time, flipping once, until evenly soaked.

Coat a very large non stick skillet with cooking spray; set over medium heat. Add soaked bread to skillet, a few pieces at a time; cook in a single layer until browned, flipping once, about 2 minutes per side. Cover French toast to keep warm and repeat with remaining pieces of bread. Serve French toast topped with strawberry sauce. Yields 2 slices French toast and about 1/4 cup sauce per serving.