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

Pumpkin Blondies

Oh my goodness have I got a fantastic fall recipe for you today!  I made these for the teachers at my son's preschool and they went nuts for them!  Although I wouldn't necessarily call these blondies (to me blondies are more cookie like and this was more like a dense cake consistency) I don't care what you call them because they are so stinkin' good.  In fact, yesterday I called two of  them lunch!  Ha!  Enjoy!

Pumpkin Blondies (adapted from mybakingaddiction.com)

2 1/3 c. white whole wheat flour (can also use all purpose)
1 T. pumpkin pie spice
1 t. cinnamon
1 t. baking soda
3/4 t. kosher salt
1 c. (2 sticks) unsalted butter at room temperature
3/4 c. sugar
3/4 c. brown sugar
1 large egg
2 t. vanilla extract
1 (15 oz.) can pumpkin puree (not pumpkin pie filling)
2 c. semi sweet chocolate chips

Preheat the oven to 350 degrees.  Spray a 9X13 pan with cooking spray and set aside.  In a medium bowl, whisk together the flour, pumpkin pie spice, cinnamon, baking soda and salt and set aside.  In a large bowl (or in the bowl of an electric mixer fitted with the paddle attachment) combine the butter and sugars.  Beat on medium speed (with a hand mixer or stand mixer) until smooth.  Add the egg and vanilla and beat on medium speed until combined.  Beat in pumpkin puree until smooth.  If the mixture looks curdles, don't worry!!!

Reduce speed to low and slowly add in the dry ingredients (I did mine in 3 batches).  Mix until just combined.  Fold in chocolate chips.  Spread the batter evenly in the prepared pan and bake for 35-40 minutes until the edges begin to pull away from the sides of the pan and a toothpick inserted in the center comes out with just a few moist crumbs attached.  Cool completely before cutting.

24 servings (235 calories each serving) according to my calculator on loseit.com

Almond Parmesan Crusted Chicken Tenders with Honey Mustard Dipping Sauce

This is a great recipe for baked chicken tenders and the bonus is they are gluten free!  The crust is made with almond meal and it is so nutty and delicious.  Plus, the added bonus of Parmesan cheese in the crust and the homemade honey mustard dipping sauce send them right over the top!  Enjoy!

Almond Parmesan Crusted Chicken Tenders with Honey Mustard Dipping Sauce 

Almond Crusted Chicken Tenders (adapted from picky-palate.com)

3/4 c. almond meal

1/4 c. grated Parmesan cheese

1/2 t. salt

1/2 t. pepper

2 lb. chicken tenders (or you can buy boneless, skinless chicken breasts and cut them into tenders yourself)

Preheat the oven to 400.  Place the almond meal, Parmesan cheese, salt and pepper in a shallow dish (I used a pie plate) and stir to combine.  Dredge the chicken pieces in the flour and cheese mixture and place on a baking sheet that you have lined with foil and cooking spray (I put my chicken on a baking sheet that was topped with a cooling rack - it keeps the bottom from getting soggy!)  Place the chicken in the oven and bake for 20 minutes.  Serve with honey mustard (recipe below.)

6 servings (278 calories each serving) according to my calculator on loseit.com

Honey Mustard Dipping Sauce (Shelly Redmond)

1/2 c. dijon mustard

1/2 c. honey

1 T. coarse grain mustard (optional - I like it because of the way it looks and the crunch of the mustard seeds!)

Mix together in a small bowl and serve!

8 servings (83 calories each serving) according to my calculator on loseit.com (each serving is 2 tablespoons)

Cheesy Broccoli Quinoa

It's throwback Thursday!  Remember that side dish you ate growing up that was white rice, broccoli and a whole lot of cheese?  Here it is redone and renewed in a fresh new way.  Quinoa instead of rice, skim milk instead of whole milk and lighter cheese!  You will not miss any of the flavor but your hips (and your tastebuds) will surely thank you!  Enjoy!

Cheesy Broccoli Quinoa (adapted from thenovicechefblog.com)

2 c. water
1 c. quinoa
1 t. salt
2 T. unsalted butter
2 T. cornstarch
1 medium onion, diced
3 cloves garlic, minced
1/4 t. cayenne pepper
1/2 t. ground mustard
1 1/2 c. skim milk
1 1/2 c. (6 oz.) shredded sharp cheddar cheese (2%)
1 t. salt 
1/2 t. pepper
2 c. steamed broccoli (I used frozen and just defrosted it in my microwave for 5 minutes)
1/3 c. grated Parmesan cheese

Preheat the oven to 400.  Spray an 8X8 baking dish with cooking spray and set aside.  In a medium saucepan combine water, quinoa and salt.  Bring to a boil, reduce to simmer and cook, stirring occasionally, for 15-18 minutes until the quinoa is cooked through and all the water is absorbed.  Fluff with a fork and set aside.

While the quinoa is cooking, melt the butter in a medium saucepan.  Whisk in cornstarch and cook for 30 seconds.  Add onion and garlic and saute for 5 minutes, stirring occasionally.  Stir in the cayenne and mustard and cook for 30 seconds more.  Slowly whisk in the milk and simmer over medium heat for 7-9 minutes until thickened.  Remove from the heat and stir in the cheese, salt and pepper, stirring until the cheese is completely melted.

In a large bowl, toss cooked quinoa and steamed broccoli together.  Pour the sauce over the quinoa and stir until thoroughly combined.  Transfer to the prepared baking dish and top with Parmesan cheese.  Bake for 20-25 minutes or until the top is lightly browned.  Serve immediately.

6 servings (291 calories each serving) according to my calculator on loseit.com

Thai Coconut Chicken Soup

You know that catch phrase for the famous soup brand.....mmmmmm, mmmmmm, good?  Well, this soup will have you saying that AND it's homemade and not out of a can!  Plus, you make it in the slow cooker!  Sweet!  If you like Thai food this will remind you of the soup you get before your entree at a Thai restaurant.  It is so easy and delicious AND low cal!  Feel free to leave out the chicken if you are meat free.  You could also add other veggies if you want!  Also, it does call for lemongrass but I had no problem finding it at my local grocery store with all the fresh herbs.  Enjoy!

Thai Coconut Chicken Soup (adapted from 365daysofcrockpot.com)

1 (14 oz.) can light coconut milk
1 T. Thai red curry paste 
2 c. reduced sodium chicken broth
3/4 lb. boneless, skinless chicken breast
8 oz. white mushrooms, sliced
2 lemongrass stalks, bruised (whack them with the side of your knife - it's good stress relief!)
2 limes, juiced
1/2 c. cilantro
2 t. salt 
1 t. pepper

Combine coconut milk, curry paste, chicken broth, chicken, mushrooms and lemongrass in a 4 quart slow cooker and cook on low for about 4 hours or on high for 2-3 hours.  Remove the lemongrass and discard.  Remove the chicken breast to a plate, shred it with two forks and return the chicken to the slow cooker.  Add the lime juice, cilantro and salt and stir to combine.  Taste for seasoning and serve!

Makes 4 side dish servings (185 calories each serving) according to my calculator on loseit.com

Chili Rellenos Casserole

Are you ready for this, friends?  This might be the greatest Mexican vegetarian entree in the history of ever.  You use canned (that's right, I said canned) green chilis, plenty of cheese (part skim please!) and a little bit of homemade enchilada sauce (it's easy, I promise!)  This could not be simpler and it is so gooey and delicious!  Enjoy!

Chili Rellenos Casserole (adapted from allrecipes.com)

4 (4 oz.) cans whole green chilis, drained
8 oz. shredded cheese (I used 2% Mexican blend)
3 eggs, beaten
1 (12 oz.) can 2% evaporated milk
2 T. flour
1 can enchilada sauce (or make your own - you can find my recipe here)

Preheat the oven to 350.  Spray an 8X8 pan with cooking spray.  Lay half of the chilis evenly in the bottom of the dish (I split mine down one side so they layed flatter).  Sprinkle with half of the cheese, then cover with the remaining chilis.  In a large bowl, mix together the eggs, milk and flour and pour over the top of the chilis.  

Bake in the preheated oven for 30 minutes.  Remove from the oven and pour the enchilada sauce over the top, then sprinkle with remaining cheese.  Continue baking an additional 15 minutes.  Allow to sit for 10 minutes before serving.

4 main dish servings (331 calories each serving) according to my calculator on loseit.com
You could also serve this as a side and make it 6 or 8 servings!