Hearty & Healthy Vegetable Soup

This healthy soup recipe is great for lunch on a snowy winter day and it only takes about 45 minutes to make from start to finish!

Healthy & Hearty Vegetable Soup (adapted from Ellie Krieger's Tuscan Vegetable Soup)

Servings 8 (1 cup) 
Prep time: 30 minutes, Cook time: 15 minutes, Total Time: 45 minutes 

Ingredients 

• 1 (15-ounce) can low-sodium canellini beans, drained and rinsed
• 1 tablespoon olive oil
• 1/2 large onion, diced (about 1 cup)
• 2 carrots, diced (about 1/2 cup)
• 1 small zucchini, diced (about 1 1/2 cups)
• 1 clove garlic, minced
• 1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)
• 2 teaspoons chopped fresh sage leaves (or 1/2 teaspoon dried)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 32 ounces low-sodium chicken broth 
• 15 ounces vegetable broth
• 1 (14.5-ounce) can no salt added diced tomatoes
• 1 can quartered artichoke hearts, drained and rinsed
• 4 cups chopped baby spinach leaves
• 1/3 cup freshly grated Parmesan, optional

Directions 

In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.

Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, zucchini, garlic, thyme, sage, 1/2 teaspoon of salt and 1/4 teaspoon of pepper, and cook stirring occasionally until the vegetables are tender, about 5 minutes.

Add the broth and tomatoes with the juice and bring to a boil. Add the mashed and whole beans, artichoke hearts, and the spinach leaves and cook until the spinach is wilted, about 3 minutes more.

Serve topped with Parmesan, if desired.

Cheesy Quinoa Bake

With the holidays right around the corner this casserole is perfect for serving at brunch! I originally made this for dinner, but ended up eating it for breakfast this morning instead :) the milk and the eggs really hold the quinoa together and give it more of a "quiche-like" consistency. Play around with this recipe and add or leave out anything you want...basically I used all ingredients I had on hand and needed to use up. This could be made with or without meat or even with more cheese ( 4 cheese quinoa bake anyone??)

Cheesy Quinoa Bake 
Prep Time: 20 minutes Total time: 50 minutes
Serves 8 as a main, 16 as a side

Ingredients:

1 1/2 cups quinoa, rinsed and drained
Veggies of your choice (optional)
Meat of your choice (optional)
good pinch of salt
1 clove garlic, minced
1 large egg, 2 large egg whites
1 cup non-fat milk
1 1/2 cups reduced fat grated Cheddar cheese, more for sprinkling
Optional- Crushed Red Pepper, Panko Bread crumbs for topping
Toppings (optional)- salsa, hot sauce, sour cream, scallions, ketchup


Preheat oven to 350 F. Coat 13x9 inch dish( or 8 individual ramekins) with cooking spray. saute any veggies you would like in this dish. Cook quinoa to packaged instructions until fully cooked. (About 15 minutes) Whisk together eggs and milk in large bowl. Fold in quinoa mixture and cheese. Stir very well and let some of the cheese melt.  Transfer to prepared baking dish and if using Panko Crumbs or Bread crumbs add now and bake 30-35 mins, until bread crumbs are browned. 

This time for veggies/meat I added two links cooked diced spanish chicken andoullie sausage, 1 diced red bell pepper, 1 diced small yellow onion, and about 15 sliced spicy green olives (I sort of took a spanish approach since I needed to use up my andoullie sausage) I lightly sauteed the peppers, onions, and olives, and garlic. Then added both the sausage and the veggies after combining the quinoa with the milk, eggs, and cheese. I topped with seasoned whole wheat breadcrumbs and served with sour cream for dinner and with ketchup for breakfast!

Parmesan Crusted Chicken with Fresh Grape Tomato Sauce

Throw this together for a quick and healthy weeknight meal!
Serves 4
Prep Time: 15 minutes. Total Time: 35 minutes 

Preheat the oven to 450 and begin to prepare the tomato sauce and chicken.

For the grape tomato sauce (adopted from Skinnytaste)


Ingredients:
1 tbsp olive oil
6 cloves garlic, smashed
1 lb grape tomatoes, cut in half
salt and fresh pepper
1/4 cup fresh chopped basil or 1 T dried basil 

In a large skillet heat oil on high heat. Add garlic and cook until golden. Addtomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.

For the parmesan crusted chicken: 

Ingredients:
4 Thinly sliced boneless skinless chicken breasts
1 T olive oil (for brushing)
Salt and fresh pepper
1/4 cup whole wheat seasoned breadcrumbs
1/4 cup panko breadcrumbs
2 T freshly grated parmesan cheese (plus extra for sprinkling on top at the end)

Directions:
Preheat oven to 450. combine breadcrumbs, parmesan cheese, and salt and pepper in a shallow dish. brush both sides of each chicken breast with olive oil and dip into breadcrumbs. Place on baking sheet sprayed with cooking spray. Bake chicken for 15 minutes, turn over and bake for an additional 8-10 minutes. Place one chicken breast on eat plate and top with 1/4 of tomato sauce and a heavy sprinkle of freshly grated parmesan 

Serving Suggestion:
I served this dish with fresh sauteed baby spinach. I sauteed the spinach in the same pan as the tomato sauce, using the pan juices from the sauce which gave the spinach excellent flavor. I also roasted some baby portobello mushrooms in the oven while the chicken was baking with olive oil and fresh chopped parsley. This dish would also be great over a bed of whole wheat spagetti served with a side salad. 

Skinny Jambalaya

Good morning and happy fall! 

This is an easy meal that is absolutely perfect for the cool autumn nights approaching us. I made this on Sunday and ate it for the entire week! I enjoyed this so much that I plan on making it again next weekend. I love one pot comfort foods and this recipe is surly a keeper :) This recipe was adapted from Ellie Kreiger on the Food Network.

Note: This recipe has a big kick of spice to it...reduce the cayenne pepper for a more mild dish or leave it out if you are not a fan of spicy food. However, did you know that eating spicy foods revs your metabolism?? :) I'll take it!

Serves 4 (2 cups per serving)

Prep Time: 35 min, Total Time 1:15

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 2 cloves garlic, minced
• 1/2 teaspoon salt, plus more, to taste
• 1/4 teaspoon freshly ground black pepper, plus more, to taste
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1 bay leaf
• 1/4 teaspoon cayenne pepper
• 1 tablespoon tomato paste
• 6 ounces (2 links) Al Fresco smoked Andouille chicken sausage
• 2 1/2 cups low sodium chicken broth
• 1 (14 1/2-ounce) can no-salt added diced tomatoes
• 1 cup uncooked brown rice
• 1 pound uncooked peeled and deveined Large shrimp
• Hot pepper sauce (optional)

Directions

Heat the oil in a large Dutch oven over a medium heat. Add the onion, peppers and garlic and saute until they begin to soften, about 10 minutes. Mix in the next 11 ingredients, salt through the diced tomatoes. Bring to a boil. Stir in the rice, cover, reduce heat and simmer for about 35-40 minutes stirring occasionally to make sure the rice doesn’t burn or stick, or until rice is done and most of the liquid is absorbed. Add the shrimp and cook, covered, for 5-6 minutes more, or until shrimp is cooked through. Season with salt and pepper, to taste. Serve with hot pepper sauce.

Enjoy!! 

Nutrition Information:

Calories: 440

Total Fat: 9 grams

Saturated Fat: 2 grams

Protein: 38 grams

Total carbohydrates: 50 grams

Sugar: 7 grams

Fiber: 3 grams

Cholesterol: 190 milligrams

Sodium: 1040 milligrams

Cobb Salad Wrap

Today I threw together a delicious wrap with everything I needed to use up in my refrigerator! When I finished making it, I realized that it had almost all of the ingredients used to make a cobb salad! Thus was created the cobb salad wrap :)

Cobb Salad Wrap
Serves 1 Total time: 10 minutes

1 Josephs low carb flax, oat bran tortilla
1/4 of a fresh avocado mashed
1 T hummus (I used roasted red pepper)
1 hardboiled egg choped
1 slice cooked apple gate farms turkey bacon
1/4 cup diced chicken breast (I used rotisserie chicken)
1 slice fresh ripe tomato
*I used no cheese but feel free to add some blue cheese crumbles

Spread hummus and avocado onto Josephs wrap. Layer on bacon, chopped egg, chicken breast, and tomato. Roll tightly, slice in half and enjoy! This wrap is super filling because it is chock full of protein and fiber! I ate this with a handful of fresh cherrys and I am stuffed!!

My Favorite Healthy Snacks

I love snacking! I also think snacking is a vital tool for keeping your energy high throughout the day and for maintaining a healthy weight. However, not all snacks are created equally...in addition, some snacks are ideal for certain times of the day such as before or after a workout, or after dinner. Here is a list of my favorite snacks and when it is ideal to eat them. I hope this gives you guys inspiration to start snacking away!

What counts as a "snack"?
- under 300 calories
- eaten between meals
- ideally contains both carbs and protein

When should you eat a snack?
- 1-2 hours before exercise
- within 30 minutes after exercise
- when you need a boost of energy
- when you are hungry between meals

When you should NOT eat a snack:
- when you are bored
- when you are not hungry
- within 30 minutes of going to bed

My favorite snacks!!

1. Roll ups :roll pretty much anything up in a Josephs low carb flax oat tortilla! Great for a pre/post workout snack...some of my favorite combinations are:
- PBJ roll up
- PB banana roll up
- PB and granola roll up
- PB cinnamon and raisin roll up
- Hummus and veggie roll up
- Hardboiled egg and guac roll up
- Hardboiled egg and cream cheese roll up
- BLT roll up (one slice apple gate farms turkey bacon), low fat mayo, lettuce, tomato

2. Peanut butter and carrots
3. Ants on a log (PB on celery with raisins) sometimes i put dark chocolate chips instead of rasins :)
4. Sassy Snack Mix : mix together one container whole foods dry edamame, one container whole foods wasabi green peas, and one container whole foods honey sesame stix! yum!!
4. air popped popcorn
5. Vanilla greek yogurt with a T of almond butter stirred in (I like chunky almond butter)
6. Whole grain crackers with cabbot 75% reduced fat white sharp cheddar cheese
7. Cheddar, BBQ, or Ranch soy crisps
8. Non fat ricotta cheese mixed with jam and spread on crackers
9. Non fat ricotta cheese mixed with vanilla, cinnamon,blueberries, granola
10. Fruit and cheese plate ( 1 hardboiled egg, few blocks on cabbot 75% reduced fat cheddar,  handful of mixed berries)
11. Newmans own protein pretzels with hummus
12. Larabar Uber (love the apple crisp, and cherry cobbler flavors)
13. Planters heart healthy mixed nut packets (lightly salted peanuts, walnuts, almonds, pistachios)
14. Small bowl of 365 organic peanut butter balls cereal with skim milk
15. small handful of dark chocolate chips
16. 1 whole wheat bagel thin with 1 wedge laughing cow light cream cheese
17. Brown unsalted rice cake topped with hummus, peanut/almond butter, laughing cow cheese wedge
18. Moms organic multigrain hot cereal packs (love the apple cinnamon flavor, can be found at whole foods)
19.chocolate milk (awesome post workout)
20. mini size original Pinkberry frozen yogurt with fresh berries
21. Starbucks tall 1 pump vanilla non fat latte (iced or hot)
22. Starbucks chocolate banana viviano smoothie (post workout deliciousness)
23. All natural ginger snaps spread with peanut butter
24. Vita tops, Vita muffins, Vita brownies (heat up double chocolate vita muffin in the microwave for 20 seconds and eat with a fork -- tastes like chocolate cake)
25. Deli meat and cheese roll ups

Happy Snacking!!



   

Edamame Summer Slaw

Tonight I threw together this quick and easy edamame summer slaw inspired by one that I saw at the cold food bar at whole foods. I have had the whole foods version, and I really did like my own a lot more- I love when that happens :) This  is a quick or easy side dish that I served with a garlic chicken breast, but this could also be a vegetarian meal if you up the serving size and maybe add some quinoa or brown rice!

Edamame Summer Slaw
Prep time: 15 minutes Total time: 15 minutes
serves 4 or 2 as a main dish with added quinoa or brown rice

1 package of prepackaged and washed broccoli slaw
1 red bell pepper diced
1 bag frozen shelled edamame, steamed (I used half of the bag, about 1.5 cups)
1/2 bunch sliced scallions
10-12 fresh basil leaves sliced into thin ribbons (layer basil leave on top of each other and roll basil into a thin log and slice horizontally - professionally referred to as chiffonade )
salt (as much as desired)
pepper (as much as desired)
4 - 5 T bottled pomegranate vinaigrette ( I used whole foods brand)

Steam the edamame in the microwave following package directions. dice the peppers and slice the shallots and the basil. Combine all ingredients and mix well. Serve room temperature or chilled. Enjoy :-)

Sunday Morning Banana Bread Muffins

This morning I was literally on my way to the trash can holding two over ripe bananas about to throw them away when I suddenly had the inspiration to whip up a banana bread! I ended up tweaking a recipe I had and making the most delicious and moist banana bread muffins ever! These are easy to make, and dont require many ingredients (I had everything on hand). Enjoy!

Sunday Morning Banana Bread Muffins
Makes 9 Muffins, Prep time: 20 min, Bake time: 20 min

1 cup white whole wheat flour
.5 t baking soda
1/4 t salt
1/4 cup sugar
2 T light butter (I used smart balance)
1 large egg
1 cup mashed ripe banana (about 2 x-large bananas)
3 T non fat plain greek yogurt
1/2 t vanilla extract
cooking spray

*any extra add-in's such as toasted slivered almonds, toasted chopped pecans or walnuts, rasins, chocolate chips, etc...(I threw in toasted almonds and toasted chopped pecans :) ).

Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups and level with a knife. Comine the flour, baking soda, and salt in a bowl stirring with a whisk.

Cream together the sugar and butter with an electric mixer until well blended (about 1 minute) add the egg and mix well. Add banana, yogurt, and vanilla and beat until blended. Add the flour mixture and beat at a low speed until just moist.

*Stir in any add-in's


Using an ice-cream scoop, scoop batter into greased muffin tins (makes about 9 muffins). Bake for 20 minutes or until a wooden toothpick inserted in center comes out clean. Cool for 10 minutes on a wire rack then remove the muffins from the tin and let cool completely.

Homemade Greek Salad Dressing

I picked up a Gyro for dinner last night and wanted to pair it with a Greek salad. I always like to make my own salad instead of buying one at the take out joint because its healthier, I use fresher produce, and its a lot cheaper. I stumbled upon this Greek salad dressing on Thats Fit and I loved it so I want to share it with you guys! This dressing took me less than 5 minutes to throw together and tasted just like the infamous Greek salad dressing from Tapas restaurant. 

Homemade Greek Salad Dressing (Taken from Thats Fit)

6 Tbs olive oil

2 Tbs fresh lemon juice

1/2 tsp fresh chopped garlic

1 tsp red wine vinegar

1/2 tsp dried oregano

1/2 tsp dried dill weed

salt and pepper, to taste

Whisk olive oil, lemon juice, garlic, vinegar, oregano and dill weed until well blended. Season to taste with salt and pepper. Pour immediately onto greek salad and toss well

Here is also a list of veggies I used for my salad...

Classic Greek Salad

Serves 4

1 bag pre-washed romaine hearts

2 diced vine ripe tomatoes (seeds removed)

1/3 english cucumber peeled and diced

*20 pitted kalamata olives halved 

1/2 thinly sliced red onion

1/4 cup reduced fat feta cheese crumbles (I chopped up the crumbles even smaller)

* I buy my olives from the "olive bar" at the grocery store, and I always rinse them in a colander before using. Rising the olives first eliminates a lot of sodium and oil and they still pack plenty of flavor.

Also, here is a bit of leftover inspiration...I a good amount of salad left over that I saved in a tupperware. I know that they say once dressed, you cant save salad, but my leftover already dressed salad was completely fine. The lettuce and veggies were crispy and the flavor was still great. For lunch today I threw together a quick greek salad chicken wrap. 

Greek Chicken Salad Wrap

Serves 1

1 Josephs flax, oat bran, wheat lavish bread 

Leftover greek salad (I had about 1 cup left over)

1/2 cup thinly sliced rotisserie chicken breast, skin removed

I threw everything into the wrap and rolled it up. It was a quick, delicious, and healthy lunch!

Homemade Starbucks Iced Cafe Mocha

I dont know why I didn't think of this sooner! This is one of my most exciting posts yet simply because it saves me a lot of time and about $4 by not having to go to Starbucks.

My dad makes a pot of coffee every morning and there are always a few cups left over. If you dont usually have leftover coffee just make a little bit extra, or make an extra cup in your keurig first thing and put it right into the refrigerator.

I love the individual Hood brand non-fat chocolate milk cartons for 69 cents each. They are great because they are already portioned (1 cup) and I can take them on the go if I need to. You can find them with all of the other milk products at the grocery store.

So here it is- the simplest and greatest thing I have thought of in a long time...combine your chilled leftover coffee and 1 single serve carton of chocolate milk, add ice, mix, and enjoy! Instant non fat Starbucks Cafe Mocha and a great post workout drink too!

Homemade Starbucks Iced Cafe Mocha
Total time 2 minutes...seriously...
Serves 1


8 oz. chilled coffee
8 oz. fat free chocolate milk
ice

Combine coffee and milk over ice and mix well.

Strawberry Ricotta Waffles

Two of these waffles make a delicious healthy breakfast or have only 1 as an afternoon snack or light dessert!

Strawberry Ricotta Waffles 
Prep Time: 5 minutes Total Time: 5 minutes 
Serves 1

2 Vans lite frozen waffles toasted
1/2 cup non fat ricotta cheese ( Calabria brand is the best, can be found at Big Y)
6 fresh strawberries cut into quarters
Ground Cinnamon and Maple syrup to taste (I used maple flavored agave nectar)

Top each toasted waffle with about 1/4 cup cup of non fat ricotta cheese. Divide quartered strawberries evenly among the two waffles. Top with a sprinkle of ground cinnamon and a drizzle of maple syrup. Enjoy!

Delicious Homemade "Hummus"

Ciao all! I hope you have not given up on following my blog due to my lack of recent posting! Italy is really just too great, but I promise I have not forgotten about you! I have to give credit to my roommate Alex for turning me on to the idea of making homemade hummus here in Italy. Although I have tweaked her original recipe I would have never thought of making my own hummus without her so, thanks Alex!! They do not sell Hummus in the Italian grocery stores...at least not that I have seen...I really enjoy hummus on a regular basis back home and use it as dip, a sandwich spread, or salad topper...the list is endless! However, I will probably never buy hummus from the store again! Not only is it three times the cost of making your own, but I love the texture and taste of the homemade hummus so much more than the processed store bought stuff! The reason why I have "hummus" in quotes is that my homemade hummus does not include tahini, so it is not REALLY true hummus, more like a mashed chickpea spread...This recipe is virtually fat free minus the optional addition of olive oil...I usually make this a meal and eat the whole can of chickpeas with loads of fresh veggies (zucchini, cucumber, red pepper, cherry tomato, carrots) I also dip some whole grain crackers in sometimes :) I am totally STUFFED after eating this for lunch and dinner and it is really a satisfying meal! Enjoy!!!

Delicious Homemade "Hummus" 
Prep time :15 mins Total Time: 25-30 mins 

1 can chickpeas drained and rinsed


2 cloves garlic minced

The juice from one large lemon

2 T FF plain greek yogurt


1 t extra virgin olive oil (optional)

1 t dried parsley, or 2 t fresh

Salt and pepper to taste

Loads of fresh veggies and crackers for dipping




Place the drained chickpeas and minced garlic in a medium pot. Add just enough water to cover the chickpeas and boil over medium heat for 10-12 minutes. While the beans are boiling in a small bowl combine lemon juice, greek yogurt, olive oil (optional), and parsley. When the beans and garlic are finished drain them in a colander and return them to the pot over very low heat. Add the liquids and either hand mash or use an electric mixer for an even creamer texture (unfortunately, I don't have an electric mixer here in italy) once  the ingredients are well combined, and the beans are completely mashed and creamy remove from heat, add salt and pepper to taste and serve warm...mmmmm :)

Pear, Cinnamon, and Walnut Oatmeal

This oatmeal is a superstar breakfast to kickstart your day. It is filling, satisfying, and downright delicious. I have also made this with apples instead of pears and that is also very good. I prefer using pears because it comes out a bit sweeter and doesn't need extra sugar or honey. Enjoy a bowl on one of these last few winter mornings to instantly warm you up!

Pear, Cinnamon, and Walnut Oatmeal

Serves 1   

Prep Time: 5 minutes  Total Time: 15 minutes

1 medium pear cut into 1/4 inch cubes

2/3 cup quick oats

1 cup skim milk

1/4 cup water 

1 T cinnamon plus extra for sprinkling on top

2 T chopped walnuts

Combine the diced pears, water, and cinnamon in a pot over medium high heat and bring to a simmer. Simmer for five minutes or until the pears are soft and most of the water is absorbed. Add the oatmeal and milk and bring to a boil. lower heat to medium and stir the oats for about 5 minutes or until oatmeal reaches your desired consistency and most of the milk is absorbed. Pour into a bowl and sprinkle with extra cinnamon and walnuts. If it is not sweet enough for your taste add brown sugar, a drizzle of honey, maple syrup, or agave nectar. 

Italian Turkey Sausage, Peppers, and Onions

Ciao!

I apologize for not posting more often while in Florence...Between school and traveling I haven't had one second to breathe, never mind cook! Anyways, thanks for checking in today, I have a new delicious recipe for you to try! I stumbled upon chicken/turkey sausage at the grocery store the other night and was extremely happy and surprised that they sold it here in Italy. What do you make when life hands you healthy sausages? Skinny sausage, peppers, and onions of course! I served this on its own with a side of roasted broccoli but it would also be delicious on top of multigrain penne or accompanied by a big hunk of warm garlic bread!

Italian Turkey Sausage, Peppers, and Onions
Prep time: 15 Minutes  Total Time: 30 minutes  Serves 4

4 links uncooked Italian turkey or chicken sausage
2 red bell peppers sliced into strips
1 yellow bell pepper sliced into strips
1 large yellow onion cut into wedges
5 cloves of garlic thinly sliced
3 cups tomato basil pasta sauce ( such as Classico brand)
1/4 cup fresh parsley chopped
1/4 cup freshly grated parmesan cheese
cooking spray

Heat a large non stick skillet over medium high heat. Spray with cooking spray and cook the sausage until lightly browned. Remove the sausage from the pan and let cool for a few minutes. Slice the sausage into 1/2 inch think pieces and set aside. Wipe the skillet clean and spray again with cooking spray, add the peppers and onions and saute for 6 minutes. Add the sausage and saute 2 more minutes, add the garlic and saute another 2 minutes. Add the sauce and chopped parsley and bring to a simmer. Cover the skillet and let simmer for 5 minutes. Sprinkle with freshly grated parmesan cheese.

Mangia!

Spinach Gnocchi with Chicken, White Beans, Spinach, and Tomato

As you can tell from my recent posts there are limited things I can make here in my tiny Italian kitchen. I do not own a chefs knife to say the least...I cut my melon with a bread knife, enough said. I realize many of my recent posts are recipes that use white beans, spinach, and chicken. What can I say? To prepare beans all you need to do is open the can and rinse them which is one reason why they have become an every day diet staple to me here. 

I apologize for my recent lack of ingredient diversity, I promise to try to get a bit more creative throughout the semester. Nevertheless, this gnocchi was REALLY delicious and made a very healthy and hearty dinner tonight. I was spoiled tonight and used fresh homemade spinach gnocchi that I bought at the central market in Florence yesterday! It was incredible! Also this recipe only took me about 30 minutes from start to finish, and I have plenty of leftovers to eat tomorrow which makes this a perfect meal in my book.

Spinach Gnocchi with Chicken, White Beans, Spinach, and Tomato 

Serves 4, Total Time: 30 minutes

1 T extra virgin olive oil

4 thinly sliced chicken breasts, cut into 3 inch pieces and sprinkled generously with salt and pepper

1 medium yellow onion chopped

3 cloves minced garlic

1 package of fresh spinach gnocchi ( I would look for it at either Whole Foods or Trader Joes)

1 15 oz can white beans, drained and rinsed

1 14.5 oz can crushed tomatoes not drained 

1 bag baby spinach

Salt, pepper, and grated parmesan cheese to taste

Heat the olive oil in a large skillet over medium high heat. Add the chicken and cook for about 5 minutes or until chicken is about 90 percent cooked through. Add the onions and cook until they are soft and translucent, about 3 minutes. Add the garlic and saute for one minute. Add the gnocchi to the pan and gently saute for 4 minutes or until done. Add the spinach. Once the spinach is wilted add the beans and the tomatoes in juice and let simmer for 2 minutes or until heated through. Serve sprinkled with freshly grated parmesan cheese. 

Mange!

Baked Pesto Chicken

This dish comes together in a flash for a quick and healthy weeknight meal. This recipe has only 3 ingredients and baking the chicken makes it extra juicy and delicious! I served this with spinach sauteed in olive oil and garlic and some leftover whole wheat pasta with beans but this would go well with almost any side dish. You could have this chicken over a salad or on a sandwich with roasted red peppers, or over a bed of spaghetti. The opportunities are endless!

Baked Pesto Chicken
Serves 4, Total Time 25 min

4 chicken breast halves
1 jar pesto or homemade pesto (Classico brand is excellent)
1 small ball fresh mozzarella

Preheat the oven to 450. Spread a spoonful of pesto onto both sides of each chicken breast. Bake chicken on the middle rack for 15-20 minutes or until mostly done. Remove Chicken from the oven and place a few slices of fresh mozzarella on top of each chicken breast, bake for an additional 5 minutes or until the chicken is fully cooked through and the cheese is melted.

Easy Whole Wheat Penne With White Beans

Ciao from Italy! I arrived in Florence on Wednesday to study abroad for the semester. I am not planning on leaving...ever...the food, the people, the city, everything and everyone is beautiful. I finally had the chance to cook for myself for the first time this afternoon. I did not have a lot of time or ingredients on hand so I quickly threw this together for lunch with what I had. It's nothing special but its a very healthy and hearty meal that comes together in less than 15 minutes. Perfect for lunch or dinner with a side salad. Also, sorry for the lack of quality and clarity of the picture, it really looks a lot more appetizing in person!!!





Easy Whole Wheat Penne With White Beans
Serves 4, Total Time 15 min

8 oz whole wheat or multigrain penne
1 T extra virgin olive oil
1 T minced garlic
1 15 oz can white beans drained and rinsed
2 cups tomato basil pasta sauce of your choice
Freshly grated parmesan cheese to put on top
Fresh torn basil to put on top
Salt and Pepper to taste








Cook the pasta according to package instructions. While the pasta is cooking heat the olive oil in a large skillet over medium high heat. Add the garlic and stir until fragrant. Add the white beans and salt and pepper to taste and stir until the beans are heated through, about 2-3 minutes. Add the pasta sauce and lower the heat to medium, simmer the sauce and beans until the sauce is heated through. Drain the pasta and return to the pot. Stir in the sauce and beans, top with freshly grated parmesan and torn basil

Game Day Broccamoli

Sunday's at my house are reserved for watching football while mindlessly devouring an entire bag of Tostitos scoops and onion dip...of course this is a delightful experience although sometimes it is nice to have a healthy option as well! My Game Day Broccamoli (Broccoli guacamole) is the perfect creamy delicious dip to devour guiltlessly. Made with heart healthy avocados, pureed broccoli, and tangy greek yogurt it has become a Sunday game day staple at my house. If you want to be super healthy you can serve this with veggies (as shown below) but don't be fooled, the chips were out...just not in the picture!

Game Day Broccamoli 
Total Time 25 min, Serves 4 generously

1 ripe avocado
1 cup broccoli florets
3 T plain greek yogurt
2 cloves fresh garlic minced
Juice from half of a fresh lime
1/4 cup diced red onion1/4 cup diced tomato
1/4 cup chopped fresh cilantro
Salt and pepper to taste
Tostitos Scoops or fresh veggies for serving

Steam the broccoli until tender (about 2-3 minutes) and pulse in a food processor until smooth. In a bowl mash the avocado. Stir in the pureed broccoli, greek yogurt, garlic, and lime juice and mix well. Gently mix in the onion, tomato, cilantro, and salt and pepper.

Sundried Tomato and Pesto Torta

When I tell you that you will not be able to stop eating this absolutely delicious appetizer I AM NOT JOKING. This torta is so delicious I could eat it for dinner with a spoon...it was the star appetizer of both parties I served it at and everyone wanted the recipe so here it is! I made this recipe my own by lightening up some of the ingredients to make it a little bit less naughty. I've made this previously using all full fat ingredients as well and it tastes identical so I prefer to go with my skinny version and eat more! I served this with mini whole wheat toasts, but it would also taste great with fresh veggie sticks, sliced baguette, or pretzel crisps. I also used my leftovers as a sandwich spread and also as cream cheese on my bagel and it was delicious. It makes A TON...which trust me is a good thing.  You can make this torta up to three days in advance but it needs to be made at least one day before because it must be refrigerated overnight. This recipe is a little bit more time consuming but if you are pressed for time you can use store bought pesto instead of making your own to cut down on time (Classico makes a great jarred pesto).

Sundried Tomato and Pesto Torta
Serves 15,  Total Time 1 hour plus needs to be refrigerated over night

• 
  
• For the Pesto:
• 
  
• 4 garlic cloves
• 1 1/2 cups (packed) fresh basil leaves
• 1/4 cup pine nuts plus extra for sprinkling on top when served
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon fresh lemon juice
• 1/3 cups reduced fat cream cheese, room temperature
• 1/4 cup freshly grated Parmesan cheese

• For the Sun dried Tomato Spread:
• 
  
• 1/3 cup reduced fat cream cheese
• 1 1/3 cups drained oil-packed sun-dried tomatoes
• 1/3 cup tomato paste

• Cream Cheese Layer:
• 
  
• 2 cups reduced fat cream chesse
• 3/4 cup light butter (I used smart balance), room temperature

• Nonstick vegetable oil spray

Top with:

• Fresh basil sprigs
• Toasted pine nuts
• Whole wheat mini toasts, Baguette slices, fresh veggies, pretzel crisps...

Here is the original recipe and directions for assembly... 
Original Sundried Tomato and Pesto Torta

Enjoy, and don't say I didn't warn you when you cant stop eating this...