Here's a place I'd like to share some of my favorite recipes. Usually they'll be at least *mostly* healthy. I try not to get super hung up on particular nutrients...but I have a FEW stipulations. Calories must be reasonable. Sugar must be somewhat low. And protein MUST be included. You'll find all sorts of reasons throughout my blog for that. So. Here's some of my favs...I'll try to add more every week, so check back often!
Chicken Piccata (leaner!)
Mmmmm is all I have to say about this! Find the capers near the olives in the supermarket.
- 4 ounces uncooked chicken breast, boneless/skinless
- 1 tablespoon all purpose flour
- 1/8 teaspoon black pepper
- 1 teaspoon extra virgin olive oil
- 2 tablespoons chicken broth, low-sodium
- 2 tablespoons lemon juice
- 2 tablespoon capers
- 1 cup whole wheat spaghetti, cooked (optional)
- Slice chicken breast into two large, flat fillets, or pound unsliced breast between two sheets of waxed paper to 1/4-inch thickness.
- Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
- Heat olive oil in a heavy skillet until sizzling. Sauté chicken breast until lightly browned, about 3 minutes per side.
- Add broth, lemon juice and capers to chicken, and let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.
- Serve on top of spaghetti noodles if desired, pour leftover sauce from pan on top of chicken and noodles. Add a side of steamed broccoli for a complete, delicious meal
Healthier CREAMY Tomato Soup
The reduced sodium broth plus the reduced fat milk really leans up this hearty recipe. The cannellinni beans add extra protein and helps to fill you up. The warm, creamy soup is perfect for a cold night and could be served with grilled cheese sandwiches (reduced fat cheese, of course) or just some whole wheat crackers for a little extra volume.
- 2 14.5 oz cans low-sodum chicken broth
- 1 28 oz can crushed tomatoes
- 2 bay leaves
- 1 cup rinsed and drained cannellini beans
- 1 cup 1% milk
- 1/4 tsp salt, or to taste
- 1/4 tsp pepper, or to taste
- Combine chicken broth, crushed tomatoes, and bay leaves in medium saucepan over medium heat.
- In sturdy bowl, mash cannellini beans with the back of a spoon and set aside. Or use a mortar and pestle if you have it.
- When soup bubbles, stir in milk and reduce heat to low. Season to taste with salt and freshly ground black pepper and simmer about 15 minutes, stirring occasionally.
- Remove and discard bay leaves and stir in mashed beans. In small batches, puree soup in a blender.
Penne Pasta with Beans and Escarole
Oh. My. Goodness. So easy and quick. And healthy! Very much worth finding Escarole in the produce department. In my market it was very near the spinach and other leafy veggies. Also note this recipe calls for the same beans as the previous recipe. I like to have several recipes in rotation that call for many of the same ingredients so the pantry is stocked more easily. You could also add 4 ounces of plain cooked, diced chicken when adding the beans and tomatoes for an even heartier meal.
- 1 16 oz box dry whole wheat penne pasta
- 1 head escarole, rinsed and chopped
- 1 15 oz can cannellini beans, WITH liquid
- 1 14 oz can diced tomatoes with garlic & onions (or use plain & add spices when cooking)
- salt and pepper to taste