Fusilli with Sun Dried Tomato Vinaigrette

Today I have a delicious salad that would be perfect for lunch or as a side at any picnic this summer.  The secret is sun dried tomatoes!  These chewy, tangy, sweet pieces of yumminess add so much flavor to this dish (and any other dish) and are the perfect compliment to the mozzarella cheese and kalamata olives.  Enjoy!

Fusilli with Sun Dried Tomato Vinaigrette (adapted from foodnetwork.com)

1/2 c. sun dried tomatoes (not in oil)
1/4 c. freshly squeezed orange juice
3 T. extra virgin olive oil
1 T. apple cider vinegar
1/2 t. salt
1/4 t. black pepper
8 oz. fusilli pasta, cooked according to package directions then rinsed in cold water
5 oz. baby arugula
12 kalamata olives, halved
1/2 c. fresh basil, chopped
8 oz. fresh mozzarella, diced

In the bowl of a food processor combine the sun dried tomatoes, orange juice, olive oil, vinegar, salt and pepper and pulse to combine.  You want the mixture to be a relatively thick and chunky puree.  Set aside.

In a large bowl combine the cooked pasta, arugula, olives, basil and mozzarella.  Pour the sun dried tomato puree over the top and toss gently to combine.  

4 main dish servings (532 calories each serving) according to my calculator on loseit.com

Wild Rice and Edamame Salad

Today I have a terrific salad recipe for you that can either be served as a side dish (4th of July bbq anyone?) or as a main dish for lunch.  I made this salad and portioned it into individual containers for lunches and, let me tell you, it was delicious!  The combo of the chewy wild rice with the edamame, carrots, almonds and dried cranberries is hard to beat.  Plus, this salad is so substantial that you will not get hungry before dinner!  I promise!  Enjoy!

Wild Rice and Edamame Salad (adapted from chow.com)

1/2 c. sliced almonds
1 T. sesame seeds
2 c. wild rice, cooked according to package directions
2 green onions, thinly sliced
2 c. shelled cooked edamame (I bough frozen and steamed it)
2 medium carrots, peeled and diced
1/2 c. dried cranberries
2 T. extra virgin olive oil
2 T. sesame oil
1/4 c. rice vinegar
2 t. honey
2 t. salt 
1/2 t. pepper

Place the almonds in a small skillet over medium heat and toast, stirring often, until golden brown.  Transfer to a bowl.  Add the sesame seeds to the pan and toast, stirring often, until golden brown.  Transfer to the bowl with the almonds.

Place the rice, green onion, edamame, carrots and cranberries in a large bowl and add the almonds and sesame seeds.  

In a small bowl whisk together the olive oil, sesame oil, rice vinegar, honey, salt and pepper and whisk to combine.  Pour the dressing over the salad and toss well to combine.  Taste and season with more salt and pepper as needed.  Refrigerate for at least an hour before serving.  

6 main dish servings (475 calories each serving) according to my calculator on loseit.com

Blackberry Raspberry Pie

Are you ready for a new dessert option that is sure to please everyone you are serving, including those who think dessert should always include chocolate (like me)? Here it is and just in time for your 4th of July gathering coming up!  Delicious berries mixed together with sugar and cinnamon then poured into a store bought crust and baked to gooey perfection. Serve with a side of vanilla bean ice cream (don't mind if I do!) and dessert is done!

Blackberry Raspberry Pie (adapted from foodnetwork.com)

2 (12 oz.) bags frozen raspberries, thawed and drained
2 (12 oz.) bags frozen blackberries, thawed and drained
1 c. + 1 t. sugar, divided
2 T. + 1/4 t. cinnamon, divided
1/4 c. cornstarch
2 T. all purpose flour
1/4 t. salt
2 (9") refrigerated pie crusts (unroll and bake)

Preheat the oven to 400.  Line a large baking sheet with foil and set aside.  In a large bowl combine the berries, 1 c. sugar, 2 T. cinnamon, cornstarch, flour and salt.  In a small bowl combine the remaining 1 t. sugar and 1/4 t. cinnamon and set aside.  Spray a 9" pie plate with cooking spray and unroll one pie crust and place it in the pie plate.  Pour the berry mixture into the crust and unroll the second pie crust and place on top.  Pinch the edges together to seal.  Sprinkle the reserved cinnamon sugar mixture all over the top.  Using a paring knife cut a few slits in the top of the crust for steam to escape. 

Place the pie on the prepared baking sheet and bake until the crust is a deep golden brown about 45 minutes to 1 hour.  Cool the pie to room temperature before serving.

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

Ricotta and Cinnamon Meatballs

So many times when I think of appetizers I think I'd like to make something more traditional (meatballs) but with a twist (cinnamon and ricotta.)  This is a great example of that!  It's the meatballs we all know and love and the flavors are phenomenal!  The other really cool thing about this meatball recipe is one of the binders used is orzo pasta.  If you don't know what orzo is, it's a rice shaped pasta that cooks really fast and makes delicious salads.  In this recipe the orzo is added to the meatball mixture raw and cooks right in the sauce!  A few weeks ago I hosted my book club and this is one of the things I served.  I made them in the morning and then put them in the crock pot on keep warm all day.  They held up great and it helped me avoid the rush to finish food prep right before everyone got there.  I served the leftovers the next day on pasta with red sauce!  Enjoy!

Ricotta and Cinnamon Meatballs (adapted from foodnetwork.com)

2 small shallots, minced
2 cloves garlic, minced
1 large egg
1/4 t. cinnamon
1/8 t. nutmeg
1 lb. 96% lean ground beef
3/4 c. low fat ricotta cheese
1/4 c. orzo pasta
1/4 c. fresh basil leaves, chopped
1/2 t. salt
1/4 t. pepper
1 (24 oz.) jar marinara sauce (I used tomato basil)

In a medium bowl whisk together the shallots, garlic, egg, cinnamon and nutmeg.  Stir in the ground beef, ricotta cheese, orzo pasta, basil, salt and pepper and set aside.  In a large shallow skillet bring the marinara sauce to a simmer.  Form the meat mixture into balls (I used a 1 T. scoop) and place them in the marinara sauce.  Cover and allow to simmer for 15 minutes.  

Makes 36 meatballs (44 calories each) according to my calculator on loseit.com

Taco Egg Muffin Cups

At my house we eat tacos morning, noon and night!  I love making different varieties of tacos and am always excited to try a new recipe.  These taco egg muffin cups are great because they are individually portioned, can be stored in the fridge or the freezer for easy breakfast (lunch or dinner) and the recipe makes a ton!  You could serve these topped with a spoonful of salsa and a dollop of sour cream like I did here or cut them up and roll them up in a flour tortilla for a breakfast taco!  Enjoy!

Taco Egg Muffin Cups (adapted from insidebrucrewlife.com)

1/2 lb. turkey breakfast sausage (I used Honeysuckle White)
2 T. taco seasoning
12 large eggs
1 (15 oz.) can black beans, drained and rinsed
1 (10 oz.) can Rotel tomatoes
1 (4 oz.) can diced green chiles
3 green onions, thinly sliced
1 c. low fat shredded cheese (I had mozzarella on hand but you could use co/jack, monterey jack, cheddar or whatever you have!)
Salsa and sour cream for serving (if desired)

Preheat the oven to 350.  Spray two standard sized muffins tins with cooking spray and set aside. Brown the turkey sausage in a skillet then add the taco seasoning and stir to combine.  Set aside.  Whisk the eggs in a large bowl.  Stir in the sausage, black beans, tomatoes, green chiles, green onions and cheese.  Ladle the mixture into the muffin tins (mine made 17 total) and bake for 20-25 minutes until the muffin cups are set and lightly browned around the edges.  

Remove from the oven and let cool 1-2 minutes before serving.  Use a knife to go around the edges of the muffin cups to loosen them.  Cool completely before storing in the fridge or freezer.  Serve with salsa and sour cream if desired.

17 muffin cups (121 calories each) according to my calculator on loseit.com

Baked Goat Cheese and Tomato Dip

Today I'm sharing a recipe for a great dip that can be whipped up in no time and is perfect for any party coming your way.  It is baked but would be delicious hot or at room temperature (but not cold.)  I love the tanginess of the goat cheese with the sweetness of the tomatoes (made a little sweeter by the addition of the tiniest pinch of sugar - you'd be amazed what a pinch of sugar will do for tomatoes!)  I served this with cut up veggies and crackers but would gladly eat it with a spoon!  Enjoy!

Baked Goat Cheese and Tomato Dip (adapted from garnishwithlemon.com)

1 T. extra virgin olive oil
1 small onion, diced
2 garlic cloves, minced
2 T. tomato paste
1/4 t. crushed red pepper
1/4 t. sugar
1 (14 1/2 oz.) can petite diced tomatoes
1/4 c. julienned sun dried tomatoes (found in the produce section - not the ones packed in oil)
1/4 c. basil, chopped
1 t. salt
1/2 t. pepper
8 oz. goat cheese at room temperature
8 oz. reduced fat cream cheese at room temperature
Veggies and crackers for serving

Preheat the oven to 350.  Spray an 8X8 baking dish with cooking spray and set aside.  Add the oil to a medium skillet and heat over medium heat until hot.  Add the onion and saute until tender, about 5 minutes.  Add the garlic, tomato paste, crushed red pepper and sugar and stir for 30 seconds.  Add the diced tomatoes and sun dried tomatoes.  Cook for 1 minute then reduce the heat to medium low and simmer for 10-15 minutes, stirring occasionally (the tomatoes will reduce and thicken.)  Remove from the heat and stir in the basil, salt and pepper.  

Combine the goat cheese and cream cheese in a medium bowl.  Using a hand mixer blend them together until smooth.  Spread the cheese in the prepared baking dish and spread the tomato mixture on top.  Bake for 15-18 minutes or until heated through.  Serve with veggies and crackers.

12 servings (121 calories each serving excluding dippers) according to my calculator on loseit.com

Turkey Meatloaf

I am a big fan of meatloaf.  However, I have never been much of a fan of meatloaf that is slathered with ketchup.  Until now.  I don't know what it is about slathering ketchup on top of this meatloaf before baking but it is so darn good!  Of course, the meatloaf itself is full of delicious flavor too with sauteed onion, Worcestershire sauce and thyme.  This really is one of the most delicious meatloaf recipes I have ever tried and it feeds a crowd too!  Enjoy!

Turkey Meatloaf (adapted from foodnetwork.com)

1 T. extra virgin olive oil
1 large yellow onion, diced
1 t. salt
1/2 t. black pepper
1/4 t. dried thyme
3 T. Worcestershire sauce (I used low sodium)
1/3 c. low sodium chicken broth
1 t. tomato paste
2 1/2 lb. ground turkey (I used 93/7)
3/4 c. plain dry breadcrumbs
2 large eggs, beaten
1/3 c. ketchup

Preheat the oven to 325.  In a medium saute pan heat the olive oil over medium heat and add the onion, salt, pepper and thyme.  Saute, stirring occasionally, about 15 minutes.  Add the Worcestershire sauce, broth and tomato paste and mix well.  Allow the mixture to cool to room temperature.

Spray a sheet pan with cooking spray and set aside.  In a large bowl combine the ground turkey, breadcrumbs, eggs and cooled onion mixture.  Shape the mixture into a rectangular loaf and place it on the sheet pan.  Spread the ketchup evenly over the top.  Bake for approximately 1 hour or until the internal temperature is 160 degrees and the meat is cooked through.  

10 servings (261 calories each serving) according to my calculator on loseit.com

Bacon and Corn Griddle Cakes

I love the combination of savory and sweet any time of the day but when it comes to breakfast it can't be beat!  See, I have this problem.  When I go out for breakfast I can never decide between bacon, eggs and a biscuit with gravy OR pancakes, waffles or crepes!  This recipe solves that problem!  The griddle cakes have bacon, chives and cheese for the savory component and corn and syrup for the sweet!  The perfect breakfast bite!  Enjoy!

Bacon and Corn Griddle Cakes (adapted from recipegirl.com)

8 slices low sodium bacon, sliced into bite sized pieces
1/3 c. green onion, sliced
1 c. white whole wheat flour (can also use all purpose)
2 T. fresh chives, chopped
1 t. baking powder
1/2 t. salt
1/8 t. cayenne pepper
2/3 c. skim milk
1 large egg, beaten
1 t. extra virgin olive oil
1 c. frozen corn, thawed (I used Trader Joe's Fire Roasted Corn)
1/2 c. monterey jack cheese, shredded
2 T. unsalted butter, divided (for cooking)
Maple syrup for serving

In a medium skillet cook the bacon pieces until they are brown.  Remove the bacon to a paper towel lined plate (leaving the bacon grease) and add the onion to the bacon grease.  Cook the onion for 3-5 minutes or until soft and add to the plate with the bacon.  In a large bowl place the flour, chives, baking powder, salt and cayenne pepper and whisk to combine.  Stir in the milk, egg and oil until just combined.  Add the bacon, green onion, corn and cheese and stir to combine (the mixture will be thick.)  

Heat a griddle pan or electric skillet over medium heat and add 1 T. of the butter.  When the butter is melted pour a heaping 1/4 c. of the batter onto the griddle pan or skillet and use the back of a spoon to shape them into patties that are about 1/4" thick.  Allow to cook for 3-4 minutes on one side then flip and continue cooking an additional 3-4 minutes on the other side.  Repeat with the remaining batter.  

Serve the warm griddle cakes with a drizzle of maple syrup for breakfast perfection!

Makes 9 griddle cakes (168 calories each) according to my calculator on loseit.com

Lemon Chicken

This is an old tried and true recipe for me.  In fact, it's often my go to recipe when I am taking a meal to someone who has just had a baby or surgery of some kind.  Just marinate some chicken in a delicious sauce, grill or bake it, cook up some rice or potatoes and make a green vegetable and you are set!  I served this with Greek Style Spaghetti Squash last time I made it and it was a great side to go with the chicken!  Enjoy!

Lemon Chicken 

2 1/2 lb. boneless, skinless 
chicken breasts (10, 4 oz. breasts)
2/3 c. freshly squeezed lemon juice
4 T. extra virgin olive oil
2 t. dried thyme
2 t. dried oregano
2 t. salt
1 t. pepper
8 garlic cloves, minced

Place the chicken in a large re-sealable bag and set aside.  In a medium bowl whisk together the lemon juice, olive oil, thyme, oregan, salt, pepper and garlic.  Pour the marinade over the chicken and seal the bag.  Place the bag in a dish with sides (in case it leaks in the fridge) and refrigerate for at least 2 hours and up to 6 hours.  When you are ready to cook the chicken remove it from the marinade, place in a single layer in a baking dish that has been sprayed with cooking spray and bake at 375 for 30-40 minutes.  This is also delicious grilled (pictured here.) 

10 servings (188 calories each serving) according to my calculator on loseit.com

Ancho Maple Black Beans

I was looking for a new and exciting way to make black beans for taco night and I ran across this recipe on Pinterest so I decided to give it a try!  I was not disappointed!  The great thing about this recipe is, you can totally make it for taco night but you could also make it to take to a bbq this summer and pass it off as baked beans!  It's that versatile!  I added cumin to the original recipe to make it more 
Mexican-y but if you want more of a traditional baked bean flavor you could leave the cumin out!  Enjoy!

Ancho Maple Baked Beans (adapted from gonnawantseconds.com)

1 T. extra virgin olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
2 T. apple cider vinegar
2 (15 oz.) cans black beans, drained and rinsed
1/4 c. maple syrup
1/2 c. ketchup
1 T. dried ancho chile powder
1 t. cumin
1 t. dry mustard
1 t. Worcestershire sauce
1 t. salt
1/2 t. pepper

In a large saucepan heat the oil over medium heat.  Add the onion and garlic and saute, stirring occasionally, until the onion softens, about 10 minutes.  Add the vinegar to the pan and increase the heat to high to bring it to a boil.  Add the remaining ingredients, turn the heat down to medium low and simmer for 15 minutes.  Taste for seasoning and serve!

6 servings (192 calories each serving) according to my calculator on loseit.com

Italian Macaroni and Cheese

Here is a terrific and easy recipe for mac and cheese that will knock your socks off!  The secret is jarred light alfredo sauce.  Shhhh.....don't tell your friends.  I won't!  This dish is packed with spinach too and would make a great meatless Monday dish or a great side for any meat dish!  I served it with turkey meatloaf (recipe coming later this week.)  Comfort food at it's finest and low cal too!  Enjoy!

Italian Macaroni and Cheese (adapted from skinnykitchen.com)

3/4 c. jarred light alfredo sauce
2 T. vegetable broth
1 (10 oz.) package frozen chopped spinach, thawed and squeezed dry
1 c. fat free ricotta cheese
1/4 c. skim milk
1 T. unsalted butter, melted
1 clove garlic, minced
8 oz. whole wheat pasta, cooked according to package directions
1/4 t. dried basil
1 t. salt
1/2 t. pepper
1 large egg, beaten
1/2 c. reduced fat mozzarella cheese, shredded

Preheat the oven to 400.  Spray a 9X9" baking dish with cooking spray and set aside.  In a large bowl whisk together the alfredo sauce, broth, spinach, ricotta, milk, butter and garlic.  Add the pasta and stir well to combine.  Stir in the basil, salt, pepper and egg.  

Transfer the pasta to the baking dish and sprinkle the top with the mozzarella cheese.  Bake for 25 minutes or until golden brown.  Allow to sit for 10 minutes before cutting and serving.

6 servings (269 calories each serving) according to my calculator on loseit.com

Black Pepper Chicken

It's time for another installment of "I love Chinese food and this dish is so versatile you can throw in whatever you want and it will be delicious" on Shel's Kitchen.  Aren't you glad I didn't make that a hashtag?   

#IloveChinesefoodandthisdishissoversatileyoucanthrowinwhateveryouwantanditwillbedelicious

See what I mean?  You're welcome.  Anyway, this is a super simple dish that you truly can do anything you want with.  If you don't have chicken, swap in beef or pork.  If you don't have peppers, use a different vegetable or go full on vegetarian here.  Enjoy!

Black Pepper Chicken (adapted from rasamalaysia.com)

1 1/2 lb. boneless, skinless chicken breast cut into thin strips
4 T. low sodium soy sauce, divided (plus more for serving if desired)
1 T. extra virgin olive oil
1 medium yellow onion, sliced
2 green bell pepper, sliced
1 1/2 t. black pepper 
1/2 t. sugar

Marinate the chicken strips in 1 T. of the soy sauce for 10 minutes.  Heat a wok or large skillet over high heat and add the oil.  When the oil is hot, add the onions and stir fry until aromatic.  Then add the bell pepper and black pepper.  Stir fry for one minute and add the chicken strips.  Add the remaining soy sauce and the sugar and stir fry until the chicken is cooked through and the onions are caramelized.  Serve over rice with extra soy sauce if desired.

4 servings (265 calories each serving excluding rice) according to my calculator on loseit.com

Reese's Cheesecake Brownies

Reese's. Cheesecake. Brownies.  That's like three of my favorite things.  ALL IN ONE RECIPE!  I have found the holy grail of desserts folks!  I am a BIG fan of Reese's peanut butter cups.  In fact, when I was little, I had a lot of ear problems which landed me at the doctor's office a lot.  One thing I remember is my mom or dad (whoever happened to be taking me to my appointment) would take me to the pharmacy in the doctor's building and buy me a Reese's peanut butter cup after my appointment was over.  Fond memories of a not so fun time!  There is just something about chocolate and peanut butter that makes everything right with the world!  This is a great recipe for summer gatherings!  Enjoy!

Reese's Cheesecake Brownies (adapted from pipandebby.com)

1 (20 oz.) box fudge brownie mix (*see note)
1 (8 oz.) package light cream cheese, room temperature
1 (14 oz.) can sweetened condensed milk
1/2 c. creamy peanut butter
1 (12 oz.) bag semisweet chocolate chips
3 T. fat free half and half
12 regular sized Reese's peanut butter cups, chopped (yes, 12.  Just do it.)

Preheat the oven to 350.  Spray a 9X13 pan with cooking spray and set aside.  Prepare the brownie mix according to the package directions.  *Note:  To cut down on a few calories I used 1/3 c. applesauce and 1/3 c. oil for the oil portion and 2 T. ground flax seed + 2 T. water for the egg portion.  I also used the water that was called for on the back of the box.  This is totally optional but it does save on a few calories.  Spread the brownie mixture evenly in the prepared pan and set aside.  In a large bowl beat the cream cheese with a hand mixer until fluffy.  Add the condensed milk and peanut butter and beat until smooth.  Spoon the mixture over the batter and spread evenly.  

Bake for 40 minutes or until the cheesecake layer is set and the edges are golden brown.  Cool for 30 minutes then refrigerate an additional 30 minutes.  

In a sauce pan melt the chocolate chips with the half and half over low heat.  Stir until smooth then spread over the the cheesecake layer.  Sprinkle the top with the Reese's peanut butter cups.  Store covered in the fridge.  

24 servings (344 calories each serving) according to my calculator on loseit.com

Easy Crock Pot "Roasted" Chicken

Can we talk about roasted chicken for a minute?  There really is nothing more delicious than a succulent, juicy piece of roasted chicken is there?  The problem is, if you roast a whole chicken then you have to take that thing apart and it's a mess!  Who is gonna clean up that mess when you're done cooking?  YOU ARE!  While I think it's important to learn to roast a chicken and use all the parts in different ways (including making your own chicken broth from the carcass), sometimes I need my life to be a little easier.  Enter this easy crock pot "roasted" chicken.  The crock pot gives the flavor of chicken that has been roasted in the oven and all you have to do is put your favorite cuts of chicken in the pot and make an easy sauce to go on top!  Way, way easier and just as delicious!  Enjoy!

Easy Crock Pot "Roasted" Chicken (adapted from cookingpinterest.blogspot.com)

8 bone in, skin off chicken thighs (or chicken pieces of your choice)
1 medium yellow onion, thinly sliced
2 T. red wine vinegar
2 T. soy sauce
1 T. brown sugar
1 t. salt 
1/2 t. pepper

Place the chicken pieces in a 6 qt. slow cooker that has been sprayed with cooking spray.  Spread the onion evenly over the chicken pieces.  In a small bowl whisk together the vinegar, soy sauce, brown sugar, salt and pepper.  Pour the sauce over the chicken and onions, cover and cook on low for 4-6 hours or on high for 2-4 hours.  

8 servings (123 calories each serving) according to my calculator on loseit.com

Spinach Enchiladas

Today I have a meatless entree for your Taco Tuesday.  If you like meat, don't fret!  These enchiladas are so hearty and delicious that you won't miss it, I promise!  First you make a super simple filling with spinach and corn and then you stuff it into tortillas and top it with a creamy sauce and cheese!  These could not be simpler or more delicious!  Enjoy!

Spinach Enchiladas (adapted from dukesandduchesses.com)

1 (10 oz.) package frozen spinach, thawed and squeezed dry
1 c. frozen corn, thawed
1 1/2 c. part skim cheese, grated (cheddar, co/jack, mexican)
2 (4 1/2 oz.) cans diced green chiles
1 t. salt
1/2 t. pepper
1 c. fat free half and half
8 flour tortillas (I used La Tortilla Factory - 50 calories each!)

Heat the oven to 400 degrees.  Spray a 9X13 pan with cooking spray and set aside.  In a medium bowl mix together the spinach, corn, 1 c. of the cheese, 1 can of the chiles, 3/4 t. of the salt and 1/4 t. of the pepper.  In a small bowl mix together the half and half, the remaining can of chiles, 1/4 t. salt and 1/4 t. pepper.  

Dividing evenly, roll the spinach mixture up in the tortillas and place them seam side down in the prepared pan.  Top with the half and half mixture and the remaining 1/2 c. of cheese.  Cover with foil and bake for 20 minutes.  Remove the foil and continue baking for an additional 15 minutes until the enchiladas are bubbly and the cheese is golden brown.

8 servings (169 calories each serving) according to my calculator on loseit.com

Greek Style Spaghetti Squash

I have a problem.  I love pasta.  In fact, I probably love it a little too much.  The other problem is, I've never been able to find a way to make spaghetti squash (a great substitute for pasta) in a way that I like.  Until now.  Even better, I found a way to make spaghetti squash in the crock pot (I know this SHOCKS you!) so you don't have to heat up the oven (spaghetti squash takes a LONG time too cook.) Try this asap, I promise you'll love it!

Greek Style Spaghetti Squash (adapted from peaceloveandlowcarb.com)

1 medium spaghetti squash (about 3-4 lb. - you want to end up with about 4 c. cooked squash)
1 T. extra virgin olive oil
1 T. unsalted butter
2 c. baby spinach
5 cloves garlic, minced
1 t. salt
1/2 t. pepper
1/4 c. sun dried tomatoes
2 T. capers
2 T. parsley, chopped
10 kalamata olives, halved
1/4 c. Parmesan cheese, grated
1/4 c. feta cheese, crumbled

Cook the squash however you choose.  For this recipe I tried a new method in my crock pot!  You can find the instructions here.  It worked great!  When the squash is cooked, cut it in half and remove the seeds.  Shred the squash with a fork and set it aside.  In a large skillet heat the olive oil and butter over medium heat.  Add the squash, spinach, garlic, salt and pepper and saute until the spinach is wilted and everything is heated through.  

Add the sun dried tomatoes, capers, parsley and olives.  Stir to combine and continue to cook for another 3-5 minutes.  Remove from the heat and add the cheese.  Taste and season with additional salt and pepper if desired.

6 side dish servings (266 calories each serving) according to my calculator on loseit.com

Copycat Chick Fil A Sandwich

Welcome to a special Sunday edition of Shel's Kitchen!  I thought it fitting to post the world's greatest chicken sandwich, normally unattainable on Sunday, on Sunday.  Everyone knows Chick Fil A is closed on Sunday, right?  No worries, my friends!  Now you can have Chick Fil A at home, especially on Sunday!  Plus, since you are making it you know exactly what's going into it and the calories are cut in HALF!  HALF, my friends!  I don't know why you're not jumping for joy right now.  Maybe you are.  I was.  Let's get down to the recipe.....

Copycat Chick Fil A Sandwich (adapted from skinnymom.com)

1 1/2 lb. boneless, skinless chicken breast
1/2 c. pickle juice
1/2 c. all purpose flour
1 T. powdered sugar
1 t. paprika
1 t. salt
1/2 t. pepper
1/2 t. garlic powder
1/2 t. celery salt
1/2 t. dried basil
1 large egg
1 large egg white
1/2 c. skim milk
Cooking spray
8 Sara Lee Wheat Hamburger Buns (80 calories each)
Sliced pickles (for serving)

Cut the chicken breasts into 8 even pieces.  I had two chicken breasts so I cut mine in half lengthwise (butterflied) and then cut each piece in half across the center so I had 4 pieces from each breast.  (I really, really hope that makes sense!)  Place the chicken pieces in a container with a tight fitting lid and add the pickle juice.  Cover, refrigerate and allow to marinate for 30-60 minutes (I did mine for 60 minutes.)  

Preheat the oven to 375.  Place the flour, sugar, paprika, salt, pepper, garlic powder, celery salt and basil in a pie plate and stir with a fork to combine.  In a separate medium bowl place the egg, egg white and milk and whisk to combine.  

Place a cooling rack on top of a jelly roll pan and spray the cooling rack with cooking spray.  You can see an example of what I'm talking about here.  Dip the chicken in the egg and milk mixture, turning to coat on both sides then coat in the flour mixture on both sides.  Place the chicken pieces on the cooling rack and spray the tops with cooking spray (this will make the chicken brown and crispy.)  Bake for 30 minutes.  Serve on buns with pickle slices!


8 servings (224 calories each serving) according to my calculator on loseit.com

Crock Pot Balsamic Chicken with Kalamata Olives and Penne

I have another crock pot gem for you today!  This one is great because it is full of flavor and easy to put together.  I love the sweet and sour element that balsamic vinegar brings to this dish.  It really is the star of the show!  The addition of kalamata olives just before serving adds a great salty element too!  Let it simmer all day, cook up your favorite pasta and dinner is done!

Crock Pot Balsamic Chicken with Kalamata Olive and Penne (adapted from shrinkingkitchen.com)

2 lb. boneless, skinless chicken breasts
1 t. salt

1/2 t. black pepper

1 medium yellow onion, thinly sliced

6 garlic cloves, minced

1 (15 oz.) can diced tomatoes
1 (8 oz.) can tomato sauce
1/2 c. balsamic vinegar
2 t. Italian seasoning
1 lb. penne pasta (or pasta of your choice)
12 kalamata olives, halved
6 T. Parmesan cheese, grated

Place the chicken in a 6 qt. crock pot that has been sprayed with cooking spray and season with salt and pepper.  Layer the onion and garlic evenly over the chicken.  Pour in the diced tomatoes, tomato sauce and balsamic vinegar.  Sprinkle with Italian seasoning and additional salt and pepper to taste.  Cover and cook on low for 4-6 hours or on high for 2-4 hours.

Just before serving cook the pasta according to the package directions.  While the pasta is cooking, remove the chicken from the crock pot and shred it with two forks.  Add the chicken back to the crock pot along with the cooked pasta and stir to combine.  Spoon into serving bowls and top with kalamata olives and Parmesan cheese.

6 servings (545 calories each serving) according to my calculator on loseit.com  

Korean Beef with Kimchi

Your taste buds are going to be so happy today.  Well, they'll be happy if you make this recipe anyway.  Korean beef prepared in my favorite kitchen tool, the crock pot!  Just mix the seasonings in the crock pot, plop in the meat, and turn that baby on and let it cook all day!  In addition, I am sharing a recipe for kimchi (pronounced kim-chee).  Several years ago my husband and I discovered the deliciousness that is kimchi.  Kimchi is a spicy pickled cabbage and is the national dish of Korea!  There are actually hundreds of different ways to make it and it can be made with cabbage, cucumber, radish or scallion.  Traditional kimchi is allowed to ferment underground in jars for months.  We won't be doing that.  Ha!  This recipe for kimchi is quick and easy and you get the flavors of kimchi without a lot of fuss.  I usually make it in the morning and store it in the fridge for dinner that night.  Mine is only mildly spicy but feel free to add as much crushed red pepper as you like to amp up the spice factor.  I serve the beef over brown rice (although its pictured here with white because I was out of brown) with the kimchi on the side.  Kimchi is also delicious on top of grilled pork chops!  Enjoy!

Korean Beef with Kimchi (beef adapted from crockpot.com and kimchi adapted from eatingwell.com)

For the beef:

1 c. soy sauce

1 c. water

1/2 c. rice wine vinegar

1/4 c. sesame oil

10 cloves garlic

1 T. dried ginger

6 green onions, sliced on the diagonal

1 t. crushed red pepper

2 lb. beef chuck roast (or 4 1/2 lb. beef short ribs)

Combine the soy sauce, water, vinegar, oil, garlic, ginger, onions and red pepper flakes in the slow cooker.  Add meat and turn to cover all sides with mixture.  Cover and cook on high for 4-6 hours or on low for 6-8 hours.  Shred the beef and serve with brown rice and kimchi. 

For the kimchi:

1 small head napa cabbage, cored and cut into 1-inch squares

2 cloves garlic, minced

1/4 c. water

2 T. white vinegar

1 T. toasted sesame oil

3/4 t. salt

1/2 t. crushed red pepper

1 t. dried ginger

3 scallions, sliced

1 carrot, peeled and grated

Combine cabbage, garlic and water in a large saucepan and bring to a boil over high heat.  Reduce heat to medium-low and cook, stirring once or twice, until tender, 4 to 5 minutes.  Meanwhile, whisk vinegar, oil, salt, crushed red pepper and ginger in a large bowl.  Add the cabbage, scallions and carrot to the bowl and toss to combine.  Refrigerate for at least 25 minutes before serving.  I usually make mine in the morning and refrigerate it all day.  There's something about the warm meat with the cool cabbage that makes the combo delicious!

6 servings (518 calories each serving including rice) according to my calculator on loseit.com

Ramen in Curry Sauce with String Beans and Ground Pork

Today I'm sharing an old favorite with you.  I have had this recipe for ramen in my inbox for several years.  In fact, I have no idea where I got it!  The great thing about it is, you use packaged ramen noodles and add delicious flavors to them and it comes together in a flash!  I try to to buy the ramen that has the seasoning packets (and discard them), not the noodles that are already flavored.  If you can only find the ones that are already flavored no biggie, you will soak the noodles to loosen them up so a lot of the seasoning will fall to the bottom of the bowl as they soak!  Feel free to add any veggies that you like and if you don't like ground pork feel free to use chicken or turkey!  You could even dice up some extra firm tofu!  Enjoy!

Ramen in Curry Sauce with String Beans and Ground Pork

4 (2.25 oz.) packages ramen noodles
2 T. extra virgin olive oil
2 cloves garlic, minced
1 small yellow onion, finely diced
1 T. curry powder
12 oz. ground pork
1 (15 oz.) can light coconut milk
2 T. fish sauce
2 T. freshly squeezed lemon juice
1 T. brown sugar
1 lb. frozen green beans, thawed
12 large fresh mint leaves, chopped

Place the ramen noodles (discard the seasoning packets) in a large bowl and cover with water.  Allow to soak while you cook the rest of the ingredients, checking occasionally and breaking them apart as they become pliable.  Drain and set aside.

In a large skillet, heat the oil over high heat and stir fry the garlic and onion for about 3-5 minutes.  Add the curry powder and continue to stir fry and toast the curry powder for 1 more minute.  Add the ground pork and cook, stirring occasionally, until the meat is broken up and cooked through.  

Add the coconut milk, fish sauce, lemon juice, brown sugar and green beans and bring to a boil.  Add the drained ramen and toss the ingredients together until the noodles are coated evenly in the sauce.  Garnish with mint leaves and serve!

6 servings (481 calories each serving) according to my calculator on loseit.com