Rigatoni with Pumpkin Sauce

This creamy and dreamy pasta is made even better by the addition of two strips of bacon, Parmesan cheese and fat free half and half added at the end.  It's so good that you might want to make a double batch!  Feel free to use any short pasta that you like, I had rigatoni on hand but penne or bow tie would be fun too.  My husband liked the bow tie idea.  He's fancy like that.  He would eat this pasta whilst wearing a bow tie.  Enjoy!

Rigatoni with Pumpkin Sauce (adapted from Cooking Light, November 2013)

8 oz. short pasta, (I used rigatoni)
2 slices thick cut bacon, chopped
1 T. dried sage
2 garlic cloves, minced
3/4 c. pumpkin puree
1/2 c. Parmesan cheese, grated
1/2 t. salt
1/4 t. black pepper
2 T. fat free half and half
2 T. flat leaf parsley, chopped

Cook pasta according to package directions reserving 3/4 c. of pasta cooking water prior to draining.  Heat a large skillet over medium high heat.  Add the bacon and cook for 4 minutes until almost crisp, stirring occasionally.  Add the sage and garlic and cook 1 minute, stirring constantly.  Stir in the pumpkin puree, Parmesan, salt and pepper.  Add the pasta and reserved cooking water and toss to coat.  Add the fat free half and half and the parsley and toss again.  Sprinkle with a little extra Parmesan cheese for serving, if desired.

4 servings (290 calories each serving) according to my calculator on loseit.com

Turkey, Pumpkin and White Bean Chili

Are you looking for a way to sneak some extra veggies into your family's diet?  This chili recipe will do just that!  Although, to me, you can't really taste the pumpkin in this recipe, it makes the chili super creamy, is delicious and easy to pull together AND it cooks all day in the crock pot!  Perfect for busy fall days!  Enjoy!

Turkey, Pumpkin and White Bean Chili (adapted from skinnytaste.com)

1 1/3 lb. 93% lean ground turkey
1 small onion, finely diced
3 garlic cloves, minced
1 t. chili powder
1 t. oregano
2 t. cumin
2 bay leaves
2 (15 oz.) cans white beans (northern, navy, cannellini)
1 (15 oz.) can pumpkin puree
1 (4.5 oz.) can diced green chiles
2 c. low sodium chicken broth
2 c. frozen corn
2 t salt
1 t. black pepper
Cilantro, chopped (for serving)

In a medium saucepan cook ground turkey over medium heat for 5-8 minutes, breaking up as it cooks. Add the chopped onion, garlic, chili powder, oregano and cumin and continue cooking for 10 minutes until the turkey is cooked through and the onion has started to soften.  Place the turkey mixture in a 4-6 quart slow cooker and add the bay leaves, beans, pumpkin, chiles, broth, corn, salt and pepper.  Cook on low for 4-6 hours or on high for 2-4 hours.  Serve with cilantro.

6 servings (386 calories each serving) according to my calculator on loseit.com

Pumpkin, Poblano and Black Bean Tacos

Last weekend my husband and I took our kids to the pumpkin patch and, when we were in the car he said, "wouldn't it be fun to have pumpkin tacos"?  I think he meant tacos with chunks of pumpkin (which, frankly, sounded gross to me) but my immediate reaction was "challenge accepted" - we're competitive like that!  Well, I went online and, lo and behold, I found a recipe and it was delicious!  Enjoy!

Pumpkin, Poblano and Black Bean Tacos (adapted from dawnjacksonblatner.com)

For the tacos:


1 T. extra virgin olive oil
2 large poblano peppers, cut in strips
1/2 t. chili powder
1/4 t. cumin
1 c. pumpkin puree
1 (15 oz.) can black beans, drained and rinsed
Salt and pepper to taste
Flour or corn tortillas for serving
Radish slaw, recipe follows
Queso fresco cheese, for serving

For the Radish Slaw:

2 c. shredded radish (I used my food processor)
1/2 c. cilantro, chopped
1 lime, juiced

For the tacos:

Heat the oil in a medium skillet over medium heat, and saute the poblanos, chili powder and cumin for 2 minutes.  Add the pumpkin, beans, salt and pepper and saute another 
3-5 minutes until heat heated through.  

For the slaw:

Combine the radishes, cilantro and lime juice and toss to combine.

Spoon about 1/4 c. of the warm pumpkin mixture onto a tortilla and top with the radish slaw and cheese.  

8 tacos (89 calories each taco) according to my calculator on loseit.com (this does not include the tortillas and cheese, just the filling and the slaw)

Pumpkin Caramel Blondies

Hi fellow lovers of Shel’s Kitchen!  My name is Cori, otherwise known to the little people in my life as CoCo!  Speaking of my life and the little people in it… I am the luckiest wife in the world to an amazing husband with two fan-TASTIC kids!  Caleb who is 8 and Ava who is 6!  I know you can’t see them, but they are just lovely, can’t you tell?  Ok, at this point you may be wondering why am I reading about this lady?  And WHERE’S SHEL?  No worries!  Shel asked me to guest blog for her during this week of pumpkin recipes!  Number one reason, I LOVE SWEETS!  It’s my downfall.  Plain. And. Simple.  Ok, sweets and French fries!  Secondly, I love to bake!  It’s so relaxing!  Lastly, Shel is my guinea pig most of the time and she tells me it’s good!  And I think that’s enough to qualify me!  Alrighty, on to the lovely dessert I have for you today. Pumpkin Caramel Blondies (gf version)!  They are GOOD!  So good that Shel had no idea they were gluten free until I told her!  She was a-mazed!!  And the best thing is you can just swap it out for regular all-purpose flour using the same amount!  How easy is that? You’ll definitely want to give these a try!!  It was so nice to meet you and I hope we can chat again soon!

Pumpkin Caramel Blondies (adapted from willcookforsmiles.com)

3 eggs

1/2 c. Greek yogurt (I used Dannon Oikos Vanilla 0% fat)

1 1/2 c. pumpkin puree

3/4 c. brown sugar

1 1/2 c. gluten free all purpose flour (I used Trader Joe's - feel free to use regular all purpose flour instead.  It uses the same amount!)

1/2 t. baking soda

1 t. baking powder

1/2 t. cinnamon

1 t. vanilla extract

1/4 t. salt

1 c. caramel bits

Preheat the oven to 350. Lightly grease a 9x13 baking dish with cooking spray and set aside.  In a large mixing bowl whisk the eggs, Greek yogurt and brown sugar until combined.  Add the pumpkin puree and vanilla and whisk until thoroughly combined. In a smaller bowl combine the flour, baking soda, baking powder, cinnamon, and salt.  Add the dry ingredients to the wet ingredients and mix until smooth.  Now the good part... fold in the caramel bits!! Pour the batter into the baking dish and bake for 40 minutes. I would suggest checking the bars at the 35 minute mark by doing a toothpick test to check for doneness.  Bake for an additional 5 minutes, if necessary. Cut into bars once cooled.  Enjoy!

24 servings (109 calories each serving) according to my calculator on loseit.com

Pumpkin Chocolate Chip Muffins

I will eat almost anything that has chocolate in it but give me chocolate and pumpkin together and you have a happy, happy girl on your hands!  These muffins are moist, flavorful and, best of all, low cal!  Enjoy two for breakfast with a cup of coffee and this is the new breakfast of champions!

Pumpkin Chocolate Chip Muffins (adapted from skinnytaste.com)

1 1/4 c. white whole wheat flour (can also use all purpose)
3/4 c. sugar
3/4 t. baking soda
1 3/4 t. pumpkin pie spice
1/4 t. cinnamon
1/4 t. salt
1 1/2 c. pumpkin puree
2 T. applesauce (or canola oil)
2 large egg whites
2 t. vanilla extract
2/3 c. semi sweet chocolate chips

Preheat the oven to 350.  Line 15 muffin cups with paper liners and set aside. 

In a medium bowl, combine the flour, sugar, baking soda, pumpkin pie spice, cinnamon and salt and whisk to combine.  Set aside.

In a large bowl combine the pumpkin, applesauce, egg whites and vanilla.  Beat at medium speed until thick.  Scrape down the sides of the bowl.  

Add the flour mixture to the wet ingredients and blend at low speed until combined.  Do not overmix!  Fold in chocolate chips.  

Spoon batter into muffin cups and bake on the center rack for 18-20 minutes or until a toothpick inserted in the center comes out clean.  Let cool at least 15 minutes before serving.

15 muffins (137 calories each muffin) according to my calculator on loseit.com

Pumpkin and Black Bean Soup

This is one of my all time favorite soups!  I'll admit, when I first heard pumpkin, black bean and curry I was a little skeptical but my friend had made it for a book club meeting so I tried it.  I fell in love!  Even if you think you don't like curry you will like this soup.  The curry (and the cumin) add such a nice warmth and there is very little chopping involved (none if you buy frozen diced onion)!  Enjoy!

Pumpkin and Black Bean Soup (adapted from foodnetwork.com)

1 T. extra virgin olive oil
1 small onion, finely diced
2 c. vegetable broth
1 (14 1/2 oz.) can diced tomatoes
1 (15 oz.) can black beans, drained and rinsed
1 (15 oz.) can pumpkin puree
1/2 c. fat free half and half
1 1/2 t. curry powder
1 t. cumin
1/4 t. cayenne pepper
2 t. salt

Heat a deep pot over medium heat and add the oil and onions.  Saute the onion for 10 minutes until tender.  Add the broth, tomatoes, black beans and pumpkin.  Bring to a boil, reduce the heat to low and add the half and half, curry powder, cumin, cayenne and salt.  Simmer 15 minutes, stirring occasionally, taste and add more salt of needed.

4 servings (285 calories each serving) according to my calculator on loseit.com

Vanilla Pancakes

This morning both of my kids were out of school so I decided to make pancakes!  This is the recipe my mom made when I was growing up and it is very versatile.  She used to use buttermilk (which I have done before as well) but today I used vanilla almond milk and I added vanilla extract which is not in the original recipe to drive the flavor home.  I used all purpose flour today because my kids don't always like the texture of whole wheat flour but if you have whole wheat, white whole wheat or even gluten free flour feel free to substitute it for all purpose!  This would also be delicious with bananas or blueberries mixed in!  Please pardon my uber boring picture, it was taken after the eating occurred when I thought "I should share this on my blog"!  Enjoy!

Vanilla Pancakes (Shelly Redmond)


2 c. flour (I used all purpose but you could use white whole wheat, whole wheat or gluten free!)
2 c. vanilla almond milk (you could also use buttermilk or skim milk)
2 eggs
2 T. sugar
1 t. salt
4 t. baking powder
1 t. baking soda
2 t. vanilla extract
3 T. butter (for cooking)

Combine all ingredients in a large bowl and whisk to combine.  Using a 1/4 c. measuring cup, spoon the pancakes onto a preheated griddle pan or electric skillet and cook until the top is bubbly.  Flip and continue cooking for 1-2 more minutes or until the pancakes are cooked through and golden brown.  Serve topped with your favorite syrup!

Makes 14 pancakes (113 calories each pancake) according to my calculator on loseit.com

Tuna Noodle Casserole

Did you grow up eating tuna noodle casserole like I did?  Did your mom make it with cream of something soup like mine did?  If you have a bad taste (pardon the pun) in your mouth over that age old tuna casserole recipe (with PEAS, might I add - YUCK!) this will change your mind.  Make your own creamy sauce (it's easy, I promise) use the "good" canned tuna and fresh mushrooms (and add the peas if you want, they just aren't for me) and you will be happy, happy!  I show them served here with my jazzed up green beans but feel free to serve it with any green veggie you like!  For added ease, add broccoli (or, okay, PEAS) right to the casserole and dinner is done!

Tuna Noodle Casserole (adapted from skinnytaste.com)

6 oz. no yolk egg noodles
1 T. extra virgin olive oil
1 medium onion, finely diced
3 T. all purpose flour
2 t. salt, divided
1 3/4 c. low sodium chicken broth
1 c. skim milk
1 oz. sherry (optional)
8 oz. sliced baby portabella mushrooms
1 t. black pepper
2 (5 oz.) cans albacore tuna, drained
4 oz. shredded reduced fat sharp cheddar cheese
2 T. Parmesan cheese, shredded
2 T. panko breadcrumbs

Preheat the oven to 375 and spray a 9X12 casserole with cooking spray.

Cook the noodles according to package directions until al dente.  Set aside.

Heat a large skillet over medium high heat and add the olive oil.  Add the onions and cook until soft, about 5 minutes.  Add the flour and 1 t. salt and stir well, cooking an additional 2-3 minutes on medium low heat.

Slowly whisk in the chicken broth, increasing the heat to medium and whisking well for 30 seconds, then add the milk and bring it to a boil.  When boiling, add the sherry, mushrooms, remaining salt and pepper and simmer on medium until it thickens, about 6-7 minutes.  Add the tuna, stirring another minute.

Remove the pan from the heat and add the shredded cheddar cheese and stir until it melts.  Add the cooked noodles and mix well until they are coated evenly.  Pour into the prepared casserole and top with the parmesan cheese and breadcrumbs.  Bake for 20-25 minutes.

6 servings (276 calories each serving) according to my calculator on loseit.com

Moroccan Chili

If you are looking for an interesting twist on chili I have one for you today!  I made this with ground beef but ground lamb would be a great addition too.  The cinnamon and ginger give this the "warm" feeling you are looking for in chili and replace the chili powder and cumin in a traditional chili.  The chickpeas take the place of kidney beans!  Enjoy!

Moroccan Chili (adapted from Every Day with Rachael Ray, October 2013)

1 lb. ground beef (or lamb)
2 t. salt
1 t. black pepper
1/2 lb. carrots, peeled and finely diced
1 t. ground ginger
3 cloves garlic, minced
1 t. cinnamon
1 (15 oz.) can crushed tomatoes
2 c. water
1 (15 oz.) can chickpeas, drained and rinsed
1/4 c. cilantro, chopped
1/3 c. plain Greek yogurt


In a large heavy pot over medium high heat cook the ground beef (or lamb), salt, pepper and carrots for about 10 minutes until the meat is cooked through and the carrots are starting to soften.  Add the ginger, garlic and cinnamon and cook for about 1 minute.  Stir in the tomatoes and water and simmer over medium heat for 15 minutes or until the chili is reduced to your desired thickness.  Stir in the chickpeas and cook to heat through, about 5 minutes.  Serve topped with the cilantro and yogurt.

4 servings (318 calories each serving) according to my calculator on loseit.com

Baked Green Chile Chilaquiles

Have you ever had chilaquiles before?  I had not and this recipe sold me on them for life.  Traditionally, chilaquiles are fried strips of corn tortillas (in this case I used tortilla chips) with green or red salsa or mole poured over top.  The whole thing is topped with a fried egg, beans, avocado, queso fresco or sour cream (to name a few options).  This one uses salsa verde and black beans.  I served it for dinner but chilaquiles are traditionally a brunch item and I think it would be delicious with an over easy egg on top!  Plus, it's vegetarian and very inexpensive to make!  Enjoy!

Baked Green Chile Chilaquiles (adapted from Every Day with Rachael Ray, October 2013)

1 T. extra virgin olive oil

2 poblano peppers, cut in thin strips

3 cloves garlic, minced

3 c. salsa verde (I used Herdez)

1/3 c. fresh cilantro, chopped

1 t. salt

6 oz. corn tortilla chips

8 oz. shredded Monterey jack cheese

1 (15 oz.) can black beans

1 avocado, sliced

2 green onions, thinly sliced

1 lime, cut into wedges

Preheat the oven to 400.  In a large skillet heat the olive oil over medium high heat and add the poblanos.  Cook until they begin to brown, about 5 minutes.  Add the garlic and cook for 30 seconds.  Stir in the salsa and bring to a simmer.  Remove from the heat and add the cilantro and salt.

Place half the chips in a 2 quart baking dish that has been sprayed with nonstick cooking spray.  Top with half of the salsa mixture, half of the cheese and half of the beans.  Repeat the layering with the remaining chips, salsa mixture, cheese and beans.  Bake until the casserole is hot and the cheese melts, 18 to 20 minutes.  

Top with the avocado and garnish with green onion.  Serve with the lime wedges.

6 servings (489 calories each serving) according to my calculator on loseit.com

Chickpea Burgers with Tomato Salad

It's meatless Monday!!!  I recently made veggie burgers for the first time and I am a big fan now!  They were very easy to put together and very tasty.  Feel free to jazz these up any way you want as this is a pretty basic recipe.  I could see using tzatziki sauce instead of plain yogurt (here's a recipe).  You could also top these with guacamole!  If you wanted to make an Italian twist substitute parsley for the cilantro and top them with provolone or mozzarella cheese and a smear of pesto!  The possibilities are endless!

Chickepea Burgers with Tomato Salad (adapted from Every Day with Rachael Ray, October 2013)

5 hamburger buns
2 (16 oz.) cans chickpeas, drained and rinsed
3/4 c. cilantro 
1 large egg
1 large red onion, finely chopped
Salt and pepper
1 lb. roma tomatoes
1 T. + 2 t. extra virgin olive oil
2 t. white wine vinegar
1/4 c. plain Greek yogurt
1 head butter lettuce

In a food processor, pulse 1 hamburger bun into crumbs.  Mix 1/2 c. of the crumbs (reserving the remaining crumbs for future use - I froze mine) with chickpeas, cilantro, egg, 1/3 c. red onion and 
1/4 t. each salt and pepper until combined but still chunky.  Form into four patties.

Cut the tomatoes into large chunks.  In a medium bowl, toss the tomatoes with the remaining onion, 2 t. olive oil, vinegar, 1 t. salt and 1/2 t. pepper. 

In a large skillet heat 1 T. olive oil over medium heat.  Cook the patties until golden brown and crisp, about 3-4 minutes per side.  Meanwhile, split and toast (although, not as toasty as my picture here) the remaining 4 buns.  Slather the bun bottoms with yogurt; top each with a patty, lettuce and a bun top.  Serve with the tomato salad on the side.

4 servings (518 calories each serving) according to my calculator on loseit.com

Pork Fried Rice

I love to make fried rice and I like how it combines all the components of a meal into one tasty bowl!  Feel free to use pork, chicken, shrimp or even tofu for the protein!  I made this with jasmine rice because that's what I had on hand but you can use white, brown or even basmati.  Just be sure to make four servings of whichever rice you choose because different types of rice have different serving sizes!  Enjoy!

Pork Fried Rice (adapted from Cooking Light, October 2013)

1 c. jasmine rice, prepared according to package directions
1/4 c. low sodium soy sauce
2 T. hoisin sauce
1/2 t. crushed red pepper
2 T. extra virgin olive oil, divided
1 lb. boneless pork chops cut in thin strips
1 large egg, lightly beaten
1 large red bell pepper cut in strips
1 c. frozen shelled edamame
2/3 c. thinly sliced green onions

Combine soy sauce, hoisin sauce and crushed red pepper in a bowl.  Heat a wok or large skillet over high heat and add 1 T. olive oil and swirl to coat the pan.  Add the pork to the pan in a single layer and cook for 2 minutes without stirring.  Stir fry pork for 4 more minutes or until done.  Add the pork to the soy sauce mixture and toss to coat.

Add the egg to the pan and cook and stir for 45 seconds or until set.  Remove the egg from the pan.  Add the remaining 1 T. oil to the pan and swirl to coat.  Add bell pepper, edamame and 1/2 c. green onions.  Stir fry 1 minute.  Add the rice and stir fry 2 minutes.  Add pork and soy sauce mixture and stir fry, stirring constantly, for 1 minute.  Top the rice with the egg and remaining onion and serve.

4 servings (553 calories each serving) according to my calculator on loseit.com

Whole Grain Apple Muffins

If you have a lot of apples leftover from your trip to the orchard, you should make these muffins.  If you don't have a lot of apples leftover (or you didn't even GO to the orchard) you should either:  a.  go to the orchard now or b.  use the apples you already have at home from the (gasp!) grocery store or c.  go to the (gasp!) grocery store and buy some apples.  Any way you slice it, you should make these muffins! 

Whole Grain Apple Muffins (adapted from skinnytaste.com)

1 c. (1 large) apple, peeled, cored and grated
3/4 t. cinnamon, divided
1 T. honey
1/2 t. lemon juice (the day I made these I used lime juice because I only had limes around and it worked fine!)
3/4 white whole wheat flour
3/4 wheat bran
1/4 c. almond meal or almond flour (essentially the same thing, almond meal is just more coarsely ground)
1 t. baking soda
1/8 t. ground nutmeg
1/4 t. salt
1 1/2 T. ground flaxseed
1 1/2 c. unsweetened applesauce
3/4 c. brown sugar, not packed
1 T. coconut oil (or canola oil)
2 large egg whites
2 t. vanilla extract
1 oz. granola (I used apple granola)

Preheat the oven to 350.  Line a muffin tin with liners and set aside.  

In a medium bowl combine grated apple, 1/4 t. cinnamon, honey and lemon juice.  Set aside.

In a medium bowl combine the flour, wheat bran, almond meal, baking soda, nutmeg, salt, flaxseed and remaining 1/2 t. cinnamon and mix with a whisk to combine.  Set aside.

In a large bowl mix the applesauce, brown sugar, coconut oil, egg whites and vanilla extract and whisk to combine.  Add the flour mixture to the wet ingredients and stir until just combined.  Fold in the apples.  

Pour the batter into muffin tins and top each muffin with 1/2 t. granola then bake on the center rack for 20 minutes or until a toothpick inserted in the center comes out clean.  Let cool and serve at room temperature.

12 muffins (157 calories each muffin) according to my calculator on loseit.com

Chicken and Dumplings

Boy have I got a throwback for you!  Remember going into your grandma's house and smelling the succulent smell of chicken that has been cooking all day and then walking into her kitchen just as she was dropping the dumplings into the simmering broth?  Well friends, you can have that memory and eat it too.  This is a super simple recipe for chicken and dumplings that doesn't take all day and the dumplings are updated with the addition of cornmeal!  The cornmeal adds a great texture which, in my opinion, is needed in an otherwise too smooth (and, if not prepared right, flour-y) dish.  It is lightened up by the use of fat free half and half instead of heavy cream (you won't miss it, I promise) and it is on your table in less than an hour!  Enjoy!

Chicken and Dumplings (adapted from thepioneerwoman.com)

For the chicken:


1 whole chicken, cut into 8 pieces (I asked my butcher to cut up the chicken and remove the skin)
Salt and pepper
1/2 c. all purpose flour
2 T. extra virgin olive oil
1/2 c. carrot, finely diced
1/2 c. celery, finely diced
1 medium yellow onion, diced
1/2 t. dried thyme
1/4 t. turmeric
6 c. low sodium chicken broth
1/2 c. apple cider
1/2 c. fat free half and half

For the dumplings:

1 1/2 c. all purpose flour
1/2 c. yellow cornmeal
1 heaping T. baking powder
1 t. salt
1 1/2 c. fat free half and half

Season the chicken on both sides with salt and pepper.  Place the flour in a shallow dish (I used a pie plate) and dredge the chicken pieces on both sides in the flour.  Shake off the excess.  Heat the olive oil over medium high heat in a large soup pot.  In two batches, brown the chicken on both sides and remove to a clean plate.  

In the same pot, add the carrot, celery and onion and cook for 3-4 minutes over medium low heat.  Stir in the thyme and turmeric then pour in the chicken broth and apple cider.  Stir to combine then add the browned chicken.  Cover the pot and simmer for 20 minutes.  

While the chicken is simmering make the dough for the dumplings by sifting together all the dry ingredients then adding the 1 1/2 c. half and half.  Stir gently to combine and set aside.

Remove the chicken from the pot and set aside on a clean plate.  Let the chicken cool until you are able to handle it (or use 2 forks to shred it if you can't wait!) and add the shredded chicken back to the pot.  Pour 1/2 c half and half into the pot and stir to combine.  Drop tablespoons of dumpling dough into the simmering pot (the dumpling dough will be runny, don't worry, it will work!)  Cover the pot halfway and continue to simmer for 15 minutes.  Check the seasoning and add salt if needed.  Allow to sit for 10 minutes before serving.

8 servings (362 calories each serving) according to my calculator on loseit.com

Cajun Chicken Pasta

I love pasta and I especially love it when I can eat it with tons of veggies, a little bit of protein and A LOT of flavor!  This one packs a punch, is easy to prepare and you won't feel any guilt!  Feel free to use any pasta you choose.  I like to use penne for this but you could certainly use spaghetti or linguine!  I find it easiest to prepare all the veggies ahead of time (there is quite a bit of chopping involved but it is SO worth it)!  Enjoy!

Cajun Chicken Pasta (adapted from skinnytaste.com)

1/3 c. skim milk
1 T. flour
3 T. light cream cheese
8 oz. pasta (I used penne)
1 lb. boneless, skinless chicken breast cut in strips
2 t. Cajun seasoning
1 t. garlic powder
1 t. salt
1 T. olive oil, divided
1 medium red bell pepper, cut in strips
1 medium yellow bell pepper, cut in strips
1/2 red onion, sliced
3 cloves garlic, minced
8 oz. fresh mushrooms, sliced
1 (14 oz.) can diced tomatoes
Salt and black pepper, to taste
1 c. low sodium chicken broth
2 green onions, sliced

In a small food processor or blender, combine the milk, flour and cream cheese and pulse to combine. Set aside.  Prepare the pasta according to the package directions and set aside.  

Season the chicken with the cajun seasoning, garlic powder and salt.  In a large skillet over medium high heat, heat 1 1/2 t. olive oil and add the chicken.  Saute the chicken 5-6 minutes or until done.  Remove to a plate and set aside.  Add the remaining 1 1/2 t. olive oil to the pan and add the peppers, onions and garlic.  Saute for 3-4 minutes (you want them a little tender but not wilted).  Add the mushrooms and tomatoes and saute 3-4 more minutes or until the veggies are tender.  Season with salt and pepper.  Reduce the heat to medium low and add the chicken broth and the milk/cream cheese mixture and allow to cook for about 2 minutes.  Return the chicken to the skillet, add the pasta and taste for salt and pepper.  Toss in the green onions and serve!

4 servings (393 calories each serving) according to my calculator on loseit.com

Slow Cooker Salsa Verde Pork

This is, quite possibly, the easiest and one of the most delicious recipes for pork I have ever eaten.  We used it for tacos but you could use it in enchiladas, on salad, in taquitos or just eat it by itself over rice!  It is so good and quick to throw together.  Perfect for busy days when you want a hot meal!  Put it together the night before and all you have to do is stick it in the slow cooker before you leave the next day!

Slow Cooker Salsa Verde Pork (adapted from chef-in-training.com)

1 (2 lb.) pork loin roast (fat removed)
Salt
1 (16 oz.) jar salsa verde (I used Herdez)
1 (4 oz.) can diced green chiles
1 t. ground cumin

Spray the slow cooker with cooking spray and place the pork in the bottom of the slow cooker.  Salt the pork all over and pour in the salsa verde, green chiles and cumin.  Cook on low for 4-6 hours or on high for 2-4 hours.  Shred using two forks and serve!

12 (taco sized) servings (108 calories each serving) according to my calculator on loseit.com

Chocolate Glazed Donuts

Dust off the donut pans, I've got another one for you!  I think my 8 year old was getting tired of the white donuts (apple cider, cinnamon) because he came up to me and said "do you think you could make some chocolate donuts"?  Sure, son.  In the name of research, I'll prepare some chocolate donuts!  These turned out great and are surprisingly low cal.  Breakfast, dessert, midnight snack all apply here.  Enjoy!

Chocolate Glazed Donuts (adapted from bunsinmyoven.com)

For the donuts:

1 c. white whole wheat flour (can also use all purpose)
1/2 c. sugar
1/4 c. unsweetened cocoa powder
1/2 t. baking soda
1/2 t. vanilla extract
1 T. flaxseed (or one egg)
3 T. water (leave out if using egg)
6 T. light sour cream (can also use plain yogurt)
1/4 c. skim milk
1/4 c. unsweetened applesauce (or canola oil)

For the glaze:

1 c. powdered sugar
4 T. water
3/4 t. vanilla extract

Preheat the oven to 375.  In a medium mixing bowl combine the flour, sugar, cocoa powder and baking soda.  In a small bowl combine the vanilla, flaxseed (or egg), water (if using flaxseed), sour cream (or plain yogurt), milk and applesauce (or oil).  Stir the wet ingredients into the dry until just combined.  Spoon into greased donuts pans.  Bake for 8 minutes until the top springs back when you touch them.  Let the donuts cool completely before you glaze them.  To make the glaze combine the powdered sugar, water and vanilla until well combined.  Dunk the donuts in the glaze and let them set on a wire rack.  

12 donuts (123 calories each donut) according to my calculator on loseit.com

Thai Beef

I'm back from vacation and I have a GREAT "I just got back from vacation and I don't want to cook but I have to" recipe for you today.  Crock pot Thai beef!!!  Just FIVE ingredients (well, seven if you count salt and pepper) and you have a tender, succulent and super tasty alternative to the regular crock pot roast!  Serve over a bed of basmati rice and dinner is done.  Feel free to throw it together the night before and set it to cook in the morning before you run off and do the million and a half things you do all day!

Thai Beef (adapted from crockpot365.blogspot.com)

1 (13 1/2 oz.) can light coconut milk

1 (8 oz.) bottle peanut satay sauce

1 (2 lb.) chuck roast

2 lb. baby carrots

Salt and pepper

2 c. basmati rice, cooked according to package directions for serving

Combine the coconut milk and peanut sauce in the bottom of a 6 quart slow cooker that has been sprayed with cooking spray and whisk to combine.  Add the chuck roast and turn with tongs to coat in the sauce.  Add the baby carrots on top and season with salt and pepper.  Cook on high for 3-4 hours or on low for 6-8 hours.  Serve over basmati rice drizzled with the yummy sauce in the crock pot!

8 servings (595 calories each serving) according to my calculator on loseit.com (this includes the rice)

Spicy Cheesy Refried Beans

I am not always a big fan of refried beans.  They tend to be a little blah to me.  Not in this case, though!  I am always looking for new Mexican dishes, especially sides that are new and different for taco night and when I found these beans I knew I had to try them!  They were creamy, a little spicy and just the right amount of cheesy.  Plus, they are easy and you can make them for a few people or a whole lot of people!  Enjoy!

Spicy Cheesy Refried Beans (adapted from allrecipes.com)

1 T. extra virgin olive oil
1 yellow onion, diced
2 cloves garlic, minced
2 (16 oz.) cans fat free refried beans (can also use vegetarian)
1/2 t. cayenne pepper
4 oz. light cream cheese
4 oz. (1 c.) shredded 2% milk cheese

Preheat the oven to 350.  Spray an 8X8 baking dish with cooking spray and set aside.  In a medium saucepan, heat the olive oil over medium heat then add the onion and garlic.  Saute the onion and garlic, stirring occasionally, for 10 minutes until the onion is soft and translucent.  Add the refried beans, cayenne and  cream cheese and cook and stir until the beans are heated through and the cream cheese is melted.  Pour the mixture in the prepared pan and top with the shredded cheese.  Bake until the cheese is melted and bubbly, about 20 minutes.

8 servings (165 calories each serving) according to my calculator on loseit.com

Jazzed Up Green Beans

This is a go to side that is super easy, can be made for a few or for a crowd and it is full of flavor.  I always have frozen green beans on hand so this side is really a no brainer.  Sauteed green beans in garlic, olive oil, lemon juice and soy sauce?!  Yes!  Tangy and salty these will go with anything!  Big thanks to my friend Becca for inventing this recipe!  Enjoy!

Jazzed Up Green Beans (Becca Perry)

1 1/2 t. extra virgin olive oil
4 garlic cloves, minced
1 (28 oz.) package frozen green beans (you can also use fresh)
1/4 c. freshly squeezed lemon juice
1/4 c. reduced sodium soy sauce
Salt and pepper
1/4 c. sliced or slivered almonds, toasted (put them in a saute pan over medium heat and shake them around until they are lightly browned)

Heat the olive oil in a large skillet over medium heat.  Add the garlic and cook, stirring constantly for 30 seconds.  Add the green beans, turn the heat up to medium high and saute for 10 minutes, tossing occasionally with tongs.  Add the lemon juice, soy sauce, salt and pepper and continue cooking and tossing occasionally until most of the liquid has evaporated and the green beans are heated through.  Taste for seasoning and add more salt and pepper if desired.  Place the green beans in a serving bowl and sprinkle with the toasted almonds.  Serve!

6 servings (97 calories each serving) according to my calculator on loseit.com

Creamy Chicken and Wild Rice Soup

If you are familiar with Panera and you love it as much as I do you are probably familiar with their creamy chicken and wild rice soup.  It is so delicious!  Well, here's a healthier way to make it at home and you can eat twice as much because I make it with skim milk instead of heavy cream!  It really does taste like the Panera version and it's so simple to make.  Feel free to cook your chicken however you want.  Sometimes I saute it in a pan, sometimes I roast it and I've even prepared it in the crock pot and shredded it to add to the soup.  Anything works and it all depends on how quickly you want and need the soup to be ready.  Enjoy!

Creamy Chicken and Wild Rice Soup (adapted from tidymom.net)

1 T. extra virgin olive oil
2 cloves garlic, minced
2 medium carrots, thinly sliced
1 stalk celery, finely diced
4 c. low sodium chicken broth
2 c. water
1 lb. boneless, skinless chicken breast, cooked (saute, roast, whatever)
1 (4 1/2 oz.) package quick cooking long grain and wild rice with seasoning packet (I used Uncle Ben's)
1/4 c. unsalted butter

1/3 c. all purpose flour

1 t. salt

1/2 t. pepper

2 c. skim milk

Heat the olive oil in a large pot over medium heat and add the garlic, carrots and celery.  Saute, stirring occasionally, for 10 minutes until the veggies start to soften.  Add the broth, water and chicken and bring to a boil.  Stir in the rice, reserving the seasoning packet.  Cover and turn off the heat.

Meanwhile, in a medium saucepan over medium heat melt the butter.  Stir in the contents of the seasoning packet from the rice package until the mixture is bubbly.  Reduce the heat to low and stir in the flour, salt and pepper until the mixture is thick and all the flower is absorbed into the butter mixture. Whisk in the milk a little at a time until fully mixed and smooth.  Cook until thickened, about 5 minutes.

Remove the lid from the soup pot and turn the burner back to medium.  Add the milk mixture to the broth, rice and chicken mixture and cook for 10-15 minutes.  Taste for seasoning and add more salt and pepper to your taste.  

6 servings (342 calories each serving) according to my calculator on loseit.com