Guiltless Meatball Grinder

Mm mm mmm!!! Forget your neighborhood sub shop, this guiltless meatball grinder made with chicken meatballs, part skim mozzarella cheese, and loads of roasted mushrooms, peppers, and onions will satisfy even the toughest critic. It takes only 30 minutes to make from start to finish, and if you roast the veggies the day before you can throw this together for lunch or dinner in 10 mins or less!

Roasted Veggies:

Makes Enough for 4 Subs, Total Time: 20 mins

1 medium red bell pepper sliced into 1/4 inch thin strips
1 small yellow onion cut and separated into wedges
5-8 mushrooms cut in half
2 t EVOO
Salt and Pepper to taste
Cooking spray

Preheat oven to 400. Combine the veggies with the EVOO and salt and pepper. Spread in a single layer on a baking sheet lightly sprayed with cooking spray. Bake in the oven for 15-20 minutes or until veggies are tender and roasted.

Guiltless Meatball Grinder 
Serves 4, Total Time: 15 mins

4 whole wheat hoagie rolls (available at Whole Foods)
16 Al Fresco cooked sun dried tomato chicken sausage meatballs
2 cups Classico Tomato Basil sauce
1 cup Sargento reduced fat shredded mozzarella cheese
1 cup baby spinach

Preheat oven to 400. Combine the sauce and the meatballs in a small saucepan and heat until meatballs are heated through and sauce is hot. Slice sub rolls in half lengthwise and spread open on a baking sheet. Place 4 meatballs and 1/4 cup sauce on each roll. Top with 1/2 cup of your roasted peppers, mushrooms, and onions. Sprinkle 1/4 cup cheese on each sub and top with 1/4 cup fresh baby spinach. Place the subs on the baking sheet in the oven for about 5 minutes or until roll is crisp and cheese is bubbly. Using a spatula carefully fold the grinder in half and serve immediately.

Enjoy!

Egg Mugs! The 2 Minute Omelet in a Mug!

This morning I was surfing the web for protein packed post workout snack ideas and came across egg mugs! Basically an egg mug is an omelet that you make in the microwave in a coffee mug :) how clever! The best part is that your egg mug is an open slate for cooking creativity! You can use egg whites, whole eggs, egg beaters, add meat, cheese, any veggies you like, even add a slice of bread for a strata-like egg mug! Depending on if you are having this as a snack or a meal you can make your egg mug more or less caloric etc...This would be great to make at work too since you most likely cant whip out your omelet pan in the break room...Here is the combination of ingredients I used this morning for a snack and it was delish! I can't wait to try another combo of ingredients tomorrow morning!

http://www.hungry-girl.com/books/6/1/all

Veggilicious Egg White Mug
Serves 1, Total time 5 minutes

4 egg whites
3 baby bella mushrooms sliced
small handful of torn fresh spinach
1 wedge laughing cow light sun dried tomato mozzarella cheese
cooking spray
salt and pepper to taste


spray a microwave safe mug lightly with cooking spray.
Add the egg whites and lightly scramble. scramble in the sliced mushrooms, spinach, cheese and salt and pepper. Microwave for 1 minute. Stir gently and microwave for an additional 30-45 seconds or until eggs are just set and fluffy.

Thats it! How easy is that?! And it was soooo good! Be careful though, the eggs are REALLY hot so make sure you don't burn your mouth ( theres nothing worse).

Apparently I am a little late to discover this egg mug trend...I found this webpage with several different combos that all sound delicious! Check it out :)  http://www.hungry-girl.com/books/6/1/all

Easy Recipes For Your Christmas Ham Leftovers

I was sent home from Christmas dinner with a doggie bag of delicious baked ham and pineapple chunks. Today for lunch I could eat the ham on its own or stuff it between two slices of bread, but this year I've decided to get a bit more creative with my leftovers...here are a few quick ideas for you and your doggie bag of leftover ham!

Breakfast: Egg White Ham and Veggie Omelet
Serves 1

4 egg whites
1/2 cup diced ham
1/4 cup diced red bell pepper plus any other veggies you want to add
1 slice american cheese

Spray a small pan with cooking spray over medium heat. Add eggs and distribute toppings evenly on one side. Once the egg is mostly set and it looks as if the underside is cooked through fold in half into an omelet and continue to cook until desired doneness.  Serve with a few slices of fresh pineapple!


Lunch: Hawaiian Pita Pizza
Serves 1

1 8 inch whole wheat tortilla
1/4 cup tomato sauce
1/4 cup shredded part skim mozzarella cheese
1/4 cup diced ham
1/4 cup diced fresh pineapple chucks

Preheat oven to 400 degrees, top tortilla with sauce and toppings. Carefully place the tortilla directly onto the middle rack of the oven ( do not put it on a baking sheet or it will get soggy). Bake until edges of the tortilla are golden and the cheese is bubbly ( about 8 mins). Serve with a green salad.

Dinner: Split Pea or Broccoli Cheddar Soup with Ham and grilled cheese 

This could not be easier...

For the soup:

1 can or box of all natural lower sodium Split Pea or Broccoli Cheddar Soup ( V8 makes a great Broccoli Cheddar sold in the soup isle)
1/2 cup cooked diced ham

Simple Grilled Cheese:

2 slices whole grain bread
2 slices reduced fat american cheese
2 t unsalted butter
1 thick slice tomato (optional)


Heat the soup according to the package directions, add the ham and cook until heated through. While the soup is heating melt 1 t butter in a small skillet on medium low heat. Assemble sandwich and place in the skillet with the butter. When the bottom is browned and golden remove the sandwich from the pan and melt the remaining t butter. Add the sandwich back to the pan (uncooked side down) and cook until cheese is melted and bubbly.

Holiday Pretzel Snack Mix

Good Morning and Merry Christmas!

I assume many of you are entertaining family and friends today or may need to bring a little something to a holiday party you are attending...this is the perfect last minute appetizer/snack mix/ just because it tastes good treat for guests to much on. I have lightened up the original recipe by using light butter as well as a bit less butter and the results are great!

Holiday Pretzel Snack Mix

Total time 20 mins  Serves 6-8 as a snack

6 cups mini pretzels

2 cups oyster crackers

7 T Smart Balance buttery spread ( or regular butter if you prefer)

1 T chili powder

1 T sugar

Preheat Oven to 275. Melt the butter, sugar, and chili powder in a small sauce pan on the stove and cook for 1 minute. Pour over oyster crackers and pretzels and mix well until evenly coated. Pour onto a shallow baking sheet and bake on the middle rack for 15 minutes (or until golden) stirring once.  Let cool completely before serving. 

Enjoy!

Annie's Shells and White Cheddar...Sometimes It's Just That Kind of Night

After working a double shift today the last thing I wanted to do was come home and make dinner. Then I remembered the good old purple box of Annie's Shells and White Cheddar Mac and Cheese I have had lying in my pantry for probably a good six months...it was the perfect comfort food after a long day on my feet. I had some broccoli in the fridge (always do!) so I decided to up the nutrients and throw some into my big bowl of cheesy pasta deliciousness. I would recommend Annie's Mac and Cheese for when you need to make something fast for dinner, or when you have just had a long stressful day and feel like digging into a big bowl of something delicious that takes you back to your childhood - when life was easy! Annie's is healthier than ordering pizza or chinese takeout, its all natural and made with whole wheat pasta unlike its neon orange Kraft competitor! You could even add cooked chicken to up the protein and make a chicken and broccoli casserole type dinner!

Annie's Shells and White Cheddar Mac and Cheese With Broccoli
(Serves 2)

Make Shells according to package directions, when there are 3 minutes left on the pasta timer add a cup (or more) of raw chopped broccoli. When the pasta is done drain the broccoli and pasta and return it to the pot. Add the cheese packet and 1/4 cup of nonfat or 2% milk. Add a pat of butter if desired, or if you have had the day from hell...Enjoy!

Grilled Steak Salad With Blueberries And Goat Cheese

This is a delicious and healthy salad for lunch or dinner . The flavors of the goat cheese and fresh blueberries come together and deliver the perfect combination of sweet and savory to your mouth with every bite! If you don't like goat cheese try tossing in some chopped walnuts instead!

Grilled Steak Salad With Blueberries And Goat Cheese
Serves 1, Total Time: 20 minutes or less 

1/4 lb thinly sliced sandwich steak (I like sirloin top round)*

4 cups spring mix lettuce or other dark leafy green like spinach

1/4 cucumber peeled and sliced

6 baby portobello mushrooms sliced

2 T crumbled goat cheese

1/3 cup fresh blueberries

Light dressing of your choice ( I used Newman's Own Lite Balsamic and it was delish!)

Salt and Pepper

Preheat the grill to medium high heat. Sprinkle the steaks generously with salt and pepper on both sides. Cook until desired doneness ( be careful, they cook very fast because they are so thin). Combine all other ingredients except dressing in a large bowl. Slice the steak into thin strips and lay on top of greens, dress the salad, and toss.

* I usually grill extra steak so I have leftovers to make this salad the next day (or so i can have seconds)!

The "It's Gonna Be a Good Day" Breakfast Sandwich

Who doesn't love a good egg sandwich in the morning? This spin off of the original bacon egg and cheese breakfast sandwich makes a nutritious and I must say delicious breakfast.

"It's Gonna Be a Good Day" Breakfast Sandwich
Serves 1,  Total Time: 15 Min.

2 slices Ezekiel sprouted grain bread

1 egg

1 slice turkey bacon ( I buy pre-cooked to make things easier)

1 slice boars head reduced fat american cheese (or any other natural reduced fat american cheese)

1/4 avocado mashed

1-2 thin slices of fresh tomato

Cooking spray

Salt and pepper

Lightly toast the bread in the toaster and spread on the mashed avocado. Spray a nonstick pan with cooking spray and fry the egg on one side. Flip the egg. Break the slice of bacon in half and place on top of the egg then put the slice of cheese on top. Cook until the cheese is melted and has secured the bacon to the egg. Transfer the egg to the bread and top with tomato, salt, pepper, and second slice of bread. Enjoy with a fresh cup of joe, and have a wonderful day!

Just Like Grandma Makes Em'

After lunch today I wanted something to warm me up on this windy day. I made a cup tea but that didn't cut it so I crossed over to the dark side and decided to warm up a Kashi Oatmeal Raisin Flax cookie and boy am I glad that I did. The best part (besides the taste) is that I only FELT like I was crossing over to the dark side, because in reality these cookies are super healthy, ok...its still a cookie but you know what I mean... Made with all natural ingredients including walnut pieces and juicy raisins whats not to love?? Pick up a box for around 4 bucks at the grocery store in the cookie isle and enjoy every last crumb :)

Quinoa with Toasted Almonds And Cranberries

This can be served as a meal for vegetarians or as a side to chicken or pork chops. You can't go wrong with this comforting, full flavor quinoa salad. 


PS: did you know that Quinoa is a complete protein? Meaning that it contains all 9 essential amino acids on its own! Just one more reason to give this recipe a try :)

Here I served the quinoa as a side to
pan fried pork chops with apple sauce and garlic green beans!

Quinoa With Toasted Almonds And Cranberries

1 cup Quinoa


1/2 cup sliced almonds


2 cups reduced sodium chicken broth


1/2 cup dried cranberries 


1/2 tsp salt

1/2 tsp ground cinnamon


1-2 bay leaf

Put the almonds in a pan over medium-high heat until they are lightly toasted and fragrant. Add the dry quinoa to the pan and lightly toast it with the almonds.

In a separate pot put all other ingredients (chicken broth through bay leaf) when the quinoa and almonds are toasted transfer them into the pot with the other ingredients and turn on high heat, bring to a boil uncovered. Once boiling cover and reduce heat to low, let simmer for 20 minutes or until all liquid is absorbed. fluff with a spoon and serve

Wake Up With PB & Banana Power Bowl

Good Morning Followers,

I am not lying when I say I have had this for breakfast every single morning for two months...I'll admit it, I'm addicted yes, it's really that good. This "power bowl" is the perfect start to your morning combining complex carbohydrates, and tons of lean protein from a base of fat free ricotta cheese (if eating ricotta for breakfast is not for you then use plain or vanilla Greek yogurt instead). Clean eating that tastes great, and makes you feel even better -- I'll take it!

Warning: this breakfast may cause you to engage in strange behaviors such as licking the bowl when its gone...

PB & Banana Breakfast Power Bowl
(serves 1 or 2 depending on how hungry you are)

1 medium ripe banana mashed

1 cup Calabrio Fat Free Ricotta Cheese ( can be found at Big Y, Stop and Shop, Whole Foods)
or 1 cup fat free Plain or Vanilla Greek Yogurt

cinnamon to taste ( I like a lot)

1 T natural creamy peanut butter ( I use Skippy Natural)

1/2 cup Kashi Honey Oat Heart to Heart Cereal or any other natural cereal you enjoy. (sometimes I use Barbara's Peanut Butter Puffins)

In a bowl slice the banana and mash it with a fork. Add 1 cup ricotta cheese and cinnamon, stir until well combined. Next stir in the peanut butter until well combined. Finally, add 1/2 cup of cereal and fold into the ricotta mixture. BAM! Thats it, enjoy every bite.

Broccoli Pesto - Go Ahead, Have Another Spoonful...

This is a wonderful lightened up pesto recipe that I came across. I found it in the health and fitness section of the NY Times. I used this pesto as a sauce over roasted spaghetti squash and added grilled chicken and artichoke hearts for an absolutely delicious and quick weeknight meal. This pesto is also thick enough to use as a dip for carrots, or pita chips. If you plan on using this pesto as a sauce over pasta then use some of the pasta water to thin it out a bit. I did not need to add water when I used it as a sauce because spaghetti squash has a lot of water in it already.

Here is the recipe, give it a try, I promise you wont miss your old fatty pesto recipe one bit!

Broccoli Pesto

1/2 pound broccoli florets

2 garlic cloves, peeled, green shoots removed

1 cup basil leaves, tightly packed

1/3 cup extra virgin olive oil

Salt and freshly ground pepper to taste

1 1/2 to 2 ounces (1/3 to 1/2 cup) freshly grated Parmesan, or a mixture of pecorino Romano and Parmesan, to taste

1. Steam the broccoli for 6 minutes, until very tender but still bright. Remove from the heat, rinse and drain on paper towels.

2. Turn on a food processor fitted with the steel blade and drop in the garlic. When the garlic is minced and adhering to the sides of the bowl, stop the machine and scrape down the sides of the bowl. Add the broccoli and the basil to the machine and turn on. When contents are finely chopped, stop the machine and scrape down the sides of the bowl. Turn on the machine again and drizzle in the olive oil. Purée until smooth. Add salt and pepper to taste and the grated cheese, and process until well blended.

3. Transfer to a bowl and serve as a dip, spread or sauce with pasta. If serving with pasta, this amount will be plenty for a pound of pasta. Thin out with 1/4 to 1/2 cup of the pasta cooking water before tossing with the pasta.

Yield: 1 1/4 cups

Advance preparation: You can make this a day ahead, but the garlic will become more pungent. The pesto will retain its nice color.

Nutritional information per 1 tablespoon: 46 calories; 1 gram saturated fat; 0 grams polyunsaturated fat; 3 grams monounsaturated fat; 2 milligrams cholesterol; 1 gram carbohydrates; 0 grams dietary fiber; 36 milligrams sodium (does not include salt to taste); 1 gram protein

Recipe taken from the following webpage: http://www.nytimes.com/2011/10/18/health/nutrition/18recipehealth.html?_r=2&smid=tw-nytimeshealth&seid=auto

Roasted Eggplant Salad

I love the grilled eggplant salad at Whole Foods Market, but I can’t always afford to buy it for $9.00/lb.  I decided to create my own version that is budget and waistline friendly. This is a great vegetarian meal, side dish, and goes amazingly over the top of a grilled chicken breast. Enjoy!

Katherine’s Grilled Eggplant Salad

Serves 4 as a side, 2 as a meal

1 1lb. Eggplant

1-pint cherry tomatoes

1 small jar of roasted red peppers

Handful of fresh basil

¼ tsp. dried oregano

Canola oil cooking spray

1 clove fresh garlic, minced

2 tbsp. balsamic vinegar

1 tsp. canola oil

1 tsp. red wine vinegar

Juice from half a lemon

Salt (to taste)

Black pepper (to taste)

Preheat grill to medium-high heat. In a bowl combine tomatoes, canola oil, 1 tsp. balsamic vinegar, salt and pepper. Set aside. Leaving the skin on, slice the eggplant lengthwise into ½ inch thick slices and spray them gently with cooking spray, then brush them with fresh lemon juice and a sprinkle of salt and pepper, flip and repeat on the other side. Grill the eggplant slices and the tomatoes until tender (about five minutes, use a grill basket for tomatoes). When finished grilling set the eggplant aside to cool. Slice the tomatoes in half lengthwise and put in a bowl. When the eggplant is cooled slice it into small strips and combine with tomato. Slice the roasted red peppers into small strips and add. Add minced garlic, basil, oregano, remaining tsp. of balsamic vinegar, and red wine vinegar. Mix well, Add salt and pepper to taste 

Roasted Vegetables: Nothing is Easier, Healthier, or More Delicious...

This time of year is especially crazy and most of us don't have a lot of time to cook. I have been roasting a huge pan of mixed veggies and cooking a weeks worth of quinoa over the weekend to have on hand for easy meals all week long. It has been working out wonderfully for me!

Roasting fresh veggies could not be easier, heres what I have been making...

1 baby eggplant cut into large chunks (about 1 inch)

1 red bell pepper cut into large chunks (about 1 inch)

Half of a large red onion cut into wedges and peeled apart

1 medium stalk of broccoli cut into florets

large handful of cherry tomatoes whole

1 T extra virgin olive oil

Salt & pepper 

Preheat oven to 400. Put all the chopped veggies in a large mixing bowl, if you have one that has a lid that works best. Drizzle the olive oil on the veggies and add desired amount of salt and pepper. Put the lid on the bowl and shake it up until all the veggies are evenly coated with the oil and spices, if your bowl doesn't have a lid just use your hands or a spoon to mix. Place veggies on an un-greased baking sheet and bake in the oven at 400 for 20 minutes. Use a spatula to move the veggies around a bit and then roast for an additional 10 minutes. For softer veggies just keep them in longer, but I don't like mine mushy! 

These can absolutely stand alone as a side dish but lately I have been mixing them with some cooked quinoa, shrimp or chicken, garlic, olive oil, feta cheese, fresh parsley, and salt and pepper. You could even add some chopped kalamata olives for a healthy greek inspired meal, or you could sub the feta for goat cheese and add sun-dried tomatoes...the possibilities are endless! 

A Lighter Take on A Holiday Brunch Classic

With the holidays right around the corner family breakfast gatherings and brunches are in full swing. This recipe is sure to impress even the pickiest eater in your family and you can feel good about serving up this guilt-free quiche recipe.

Skinny Sundried Tomato Sausage, Mozzarella, and Broccoli Crustless Quiche

Serves 4-6

Prep time: 20 Minutes, Cook time: 35-40 Minutes, Total time: 1 hour

3 links precooked sundried tomato and basil chicken sausage diced into small pieces (either Trader Joes or Al Fresco brand works well)

1 medium onion chopped

2 T low fat mayonnaise (I used smart balance mayo)

6 T Fage 0% plain Greek yogurt

½ cup non-fat milk

3 eggs

1 ¼ cup shredded part skim mozzarella cheese

1 cup uncooked broccoli florets cut small

½ t dried oregano

Salt and pepper to taste

Cooking spray

Preheat oven to 350. Spray a medium skillet with cooking spray, add the chopped onion and sauté until translucent. Add diced chicken sausage and sauté for an additional minute or until the sausage is slightly browned. Transfer mixture to a colander and let drain. In a medium mixing bowl combine mayo, yogurt, milk, oregano, salt and pepper. Once well combined mix in the eggs, broccoli, and 1 cup of the cheese. Pour into a pie plate (not deep dish unless you double the recipe). Bake for 35-40 minutes or until edges are browned, remove from oven and quickly sprinkle on the remaining ¼ cup cheese. Let sit at least 5 minutes before serving so that ingredients will hold together.

Happy Holidays, I hope all you skinny bitches and gents enjoy this recipe as much as I do!