Chicken with Asparagus & Cherry Tomatoes

This recipe is quick & simple! You can use any vegetables you like.

Chicken with Asparagus & Cherry Tomatoes

Serving Size: 2 Cups

Calories: 150

Ingredients:

2 4oz Chicken Breast

1.5 C Fresh Asparagus, cut into 2 inch pieces

1 C Cherry Tomatoes

2 Cloves of Garlic

1/2 tsp Hot Pepper Flakes

1 tsp Extra Virgin Olive Oil

1/2 C Fat Free/Low Sodium Chicken Broth

Salt & Pepper

Directions:

1. Cut chicken into cubes. Heat skillet over medium high heat. Add olive oil & chicken. Sauté for 4 min

2. Add garlic, asparagus, hot pepper flakes, chicken broth & salt and pepper. Sautee for another 4 min or until chicken is fully cooked.

3. Add cherry tomatoes, cook for an additional 2 min and serve

Italian White Bean, Kale & Turkey Soup

This soup is one of my all time favorites! It's quick, healthy & delicious.
Italian White Bean, Kale & Turkey Soup
Serving Size: 1.5 Cups
Calories: 120

Ingredients:

1 Tbsp Extra Virgin Olive Oil

1 lb Ground Turkey Breast

5 Cloves Garlic, chopped

1 Medium Yellow Onion, chopped

4 Cups Chopped Fresh Kale

1 (15.5 ounce) can Cannellini Beans 

8 Cups Fat Free/Low Sodium Chicken Broth

1 tsp Rosemary

1 tsp Thyme

Salt & Pepper

Directions:

1. In a medium stock pot heat oil over medium-high heat. Add ground turkey breast and break into small pieces and brown for 3 min.

2. Add onions and garlic, sauté for another 5 min

3. Add kale, cannellini beans, thyme, rosemary, salt, pepper and chicken broth. Bring to a boil, reduce heat. Simmer for 20 min.

Stuffed Chicken Breast with Whole Grain Penne alla Vodka

Everyone loves a good homemade italian dish. However, most of the time its packed with calories and fat. This recipe is low-fat and packed with flavor.
Stuffed Chicken Breast with Whole Grain Penne alla Vodka
Serving Size: (1) 4oz chicken breast with stuffing & 3/4 C pasta
Calories: 420

Ingredients:

2 4oz Boneless Skinless Chicken Breast

16 oz Whole Grain Penne

Stuffing:

1 C Fat Free Ricotta Cheese

1/4 C Fat Free Mozzarella Cheese - grated 

1/2 C Frozen Spinach - Remove Liquid

2 Cloves of Garlic

1 tsp black pepper

1 tsp hot red pepper flakes

Vodka Sauce:

1 Tbsp Extra Virgin Olive Oil

4 Cloves of Garlic

1 Small Yellow Onion - chopped

1/2 Cup Vodka

1 Can Crushed Tomatoes

1 Cup Fat Free/Low Sodium Chicken Broth

1/2 Cup Fat Free Cream

15 Leaves Fresh Basil, shredded

Salt & Pepper

Directions:

1. Preheat Oven to 375

2. In a bowl add ricotta, mozzarella, spinach, garlic, red pepper flakes & black pepper. Mix and set aside

3. Take chicken breast and pound out with a heavy skillet until they're about a 1/2 inch thick

4. Lay chicken breast on a clean service and spoon half of the filling onto each. Roll up the chicken to enclose spinach filling. Secure with toothpicks and place on a shallow baking dish

5. Bake uncovered for 35 min then put Oven on broil and bake for an additional 5-10 min

6. While chicken is baking. Heat a large skillet over medium heat

7. Add olive oil, garlic, and onions. Lightly sauté for 3-5 min

8. Add vodka to the pan. Cook for another 2 min

9. Add chicken stock & tomatoes, bring sauce to a boil, add salt & pepper, reduce heat to low

10. While sauce simmers, cook pasta in salted boiling water until cooked to al dente 

11. Stir fat free cream into sauce, return sauce to a boil, remove from heat.

12. Drain pasta. Toss pasta with sauce and basil leaves.

Roasted Chicken Breast with Veggies

This is one of my favorite meals to cook. Its fast, easy and delicious.
Roasted Chicken Breast with Veggies
Serving Size: (1) 4oz Skinless Chicken Breast & 1 Cup Roasted Veggies
Calories: 225

Ingredients:
2 Split Chicken Breast on the Bone - Skin Removed
1/2 lb Brussel Sprouts - Cut in Half
1/2 lb Baby Carrots - Leave whole
1/2 lb White Button Mushrooms - Cut in Half
1 Small Yellow Onion - Chopped
1/2 Cup Fat Free/Low Sodium Chicken Broth (Optional)
1 Tbsp Paprika
1 Tbsp Garlic Powder
1 Tbsp Black Pepper
Directions:
1. Preheat Oven to 375
2. Trim Chicken, remove as much fat/skin as possible
3. Cut up veggies
4. Add chicken (bone side down) & veggies to a baking dish.
5. Combine spices, sprinkle over chicken & veggies....add chicken broth
6. Cover baking dish with foil, bake for 30 min.
7. Remove foil and bake for an additional 20-30 min

Skinny Berry Smoothie

I'm a huge fan of smoothies, but when I found out how much sugar is in some of them, I almost freaked out! I decided to make my own homemade smoothies with healthy ingredients. One great thing about smoothies is they're quick & easy to make! Berry Smoothies are one of my favorites because they're filled with vitamins, minerals & antioxidants. I like to use a hand blender to make my smoothies, but a regular blender will work the same!

Skinny Berry Smoothie

Serving Size: 8oz

Calories: 220

Ingredients: 

1 Cup low-fat plain Kefir (you can substitute non-fat plain greek yogurt)

1 Cup Frozen Berries (I use raspberries, blueberries & blackberries)

1 Tbsp Ground Flax Seed

1 tsp Stevia (add to your liking)

Directions:

1. Add all ingredients into a plastic cup, blend for 30 seconds with hand blender & enjoy!

Fresh Pico De Gallo (Salsa)

Pico De Gallo is one of those foods that you can put on top of anything and it will just make it taste better. Also pico de gallo is basically calorie free! You can make a large batch and keep it in the refrigerator for a few days to add to your favorite salads, wraps or even with your favorite low-fat chips!
Fresh Pico De Gallo (Salsa)
Serving Size: 1/2 Cup
Calories: 30

Ingredients:

2 Cups Cherry Tomatoes, chopped

1/4 Cup Red Onions, diced

1/2 Fresh Jalapeno, diced

1 Tbsp Fresh Cilantro, chopped

1 Tsp Tobasco (if desired)

Salt & Pepper

Directions:

1. In a large bowl add all ingredients and toss. Let flavors marinate for an hour or two before serving.

Homemade Guacamole

Guacamole is one of my favorite snacks/appetizer hands down. Avocados are filled with vitamins, monounsaturated fats and antioxidants which all have great health benefits. Guacamole is easy to prepare and a great crowd pleaser. Enjoy with your favorite healthy chip/cracker or on top of grilled chicken, turkey burgers or on tacos!
Homemade Guacamole
Serving Size: 1/2 Cup
Calories: 125

Ingredients:

2 Ripe Avocados

1/4 Cup Red Onion, chopped

1/2 Fresh Jalapeno, minced

1/2 Cup Cherry Tomatoes, chopped

1Tbsp Fresh Cilantro, chopped

Add Salt & Pepper

Directions:

1. In a large bowl add the scooped avocado, salt & pepper and use a potato masher (or fork) and mash. Fold in tomatoes, onions, cilantro & jalapeno and dig in!