Chicken Lasagna pin-wheels

Ingredients

6 dried lasagna noodles

1 8 ounce package reduced-fat cream cheese softened

1/2 cup milk

1/4 cup  grated Romano cheese or Parmesan cheese

1 tablespoon snipped fresh chives

1 1/2 cups chopped cooked chicken

½ 10 ounce package  frozen chopped broccoli, thawed and drained (1 cup)

1/2 cup bottled roasted red sweet peppers, drained and sliced

1/8 teaspoon black pepper

1 cup marinara pasta sauce

Directions

1. Preheat oven to 350 degrees F. Cook lasagna noodles according to package directions. Drain noodles, rinsing with cold water. Cut each noodle in half crosswise; set aside.

2. For white sauce, in a medium mixing bowl beat cream cheese with an electric mixer on medium speed for 30 seconds. Slowly add milk, beating until smooth. Stir in Romano cheese and chives.

3. For filling, in a medium bowl stir together 1/2 cup of the white sauce, the chicken, broccoli, roasted red peppers, and black pepper. Place about 1/4 cup of the filling at an end of each cooked noodle and roll. Arrange rolls, seam sides down, in an ungreased 3-quart rectangular baking dish.

4.Spoon the marinara sauce over the rolls. Spoon remaining white sauce over marinara sauce. Cover with foil. Bake for 35 to 40 minutes or until heated through.

Recipes from bhg.com

Nutrition facts (Servings Per Recipe 6, Total kcal: 288) Fat, total (g) 13, Cholesterol (mg) 65, Carbs. (g)22, fiber (g) 2, sugar (g) 2, protein (g) 19, sodium (mg) 412.

Butternut-Squash Couscous

Ingredients

• 1/4 cup(s) sliced almonds
  
• 2 tablespoon(s) olive oil
• 2 onions, chopped
• 2 cloves garlic, minced
• 1/4 teaspoon(s) cayenne
• 1/8 teaspoon(s) grated nutmeg
• 1/8 teaspoon(s) cinnamon
• 1 cup(s) canned diced tomatoes with their juice (from one 15-ounce can)
• 1 butternut squash (about 2 pounds), peeled, halved lengthwise, seeded, and cut into 3/4-inch dice
• 1/4 cup(s) raisins
• 3 cup(s) canned low-sodium chicken broth or homemade stock
• 1 1/4 teaspoon(s) salt
• 2 cup(s) drained and rinsed canned chickpeas (one 19-ounce can)
• 3/4 cup(s) chopped fresh parsley
• 1 1/2 cup(s) water
• 1 1/2 cup(s) couscous

Directions

1. In a small frying pan toast the almonds over moderately low heat, stirring frequently, until golden brown, about 5 minutes. Or, toast them in a 350°F oven for 5 to 10 minutes.
2. In a Dutch oven, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, cayenne, nutmeg and cinnamon and cook, stirring, until fragrant, 1 minute longer. Stir in the tomatoes, squash, raisins, broth and 1 teaspoon of the salt and bring to a simmer. Stir in the chickpeas and cook, covered, for 10 minutes. Uncover and simmer until the squash is tender, about 10 minutes more. Stir in the parsley.
3. Meanwhile, in a medium saucepan, bring the water and the remaining 1/4 teaspoon salt to a boil. Stir in the couscous. Cover, remove from the heat, and let stand for 5 minutes. Fluff with a fork. Serve the stew over the couscous and top with the toasted almonds.
4. Wine Recommendation: For the best effect, look for a soft, fruity red wine to contrast with the spicy flavors of the couscous. The plummy flavor and supple texture of a rich California merlot will make a terrific match.

Recipe from: Delish.com 

Sweet Potato Apple Soup

This heart healthy holiday recipes is sure to be a hit with everyone at the table. 

Ingredients

• 1 3/4 pound(s) sweet potatoes, peeled and cut into 1-inch dice
• 1 small parsnip, peeled and cut into 1-inch dice
• 2 garlic cloves, coarsely chopped
• 2 tablespoon(s) extra-virgin olive oil
• salt to taste
• 6 cup(s) vegetable stock or low-sodium broth
• 1 dash(es) apple cider
• 1 teaspoon(s) green Tabasco sauce
• finely diced Granny Smith apple and minced parsley,  for garnish

Directions

1. Preheat the oven to 375 degrees F. On a baking sheet, toss the sweet potatoes with the parsnip, garlic, olive oil and salt. Bake for 45 minutes, or until tender.
2. In a blender, puree half of the vegetables with 3 cups of the stock; transfer to a large saucepan. Repeat with the remaining vegetables and stock. Add the apple cider and Tabasco and heat through. Season with salt. Serve with the diced apple and minced parsley.

Nutritional Information
(per serving)  Calories-216, Total fat-5.4g, Cholesterol-0, Sodium-0, Carbohydrates-0, Protein-0.  

Blueberries and Cream Pops

This simple snack is absolutely delicious and a great substitute for popcorn during a snug movie night at home. Enjoy!

Ingredients

Recipe from www.laaloosh.com

• 1 container of blueberries, washed and dried
• 1 6oz vanilla nonfat Greek yogurt

Instructions

1. Line a small baking sheet with wax paper and empty yogurt into a small bowl.
2. Using a toothpick, dip each blueberry into the yogurt and swirl it around, shake off excess and place on baking sheet, using another tooth pick to help slide it off.
3. Once all blueberries are coated in yogurt, place baking sheet into freezer, and let freeze for at least an hour.

Homemade Falafel

If you like the chickpea patties in Mediterranean restaurants, you’ll love this lighter version. Recipe serves 8; serve with chopped lettuce, tomatoes, and warmed pita rounds.

Falafel

• 1 15-oz. can chickpeas, rinsed and drained
• 3 Tbs. tahini
• 1 large egg
• 2 Tbs. grated lemon zest
• 1½ tsp. ground cumin
• 1 clove garlic, minced (1 tsp.)
• 1 tsp. lemon juice
• 1 tsp. ground coriander
• ½ tsp. chili powder
• ¼ tsp. salt (or to taste)
• ¼ cup all-purpose flour
• 2 Tbs. finely chopped onion
• 2 Tbs. chopped parsley
• ½ tsp. baking powder
• Olive oil, for frying

Yogurt Sauce

• 2 cups plain nonfat yogurt
• 3 Tbs. chopped cilantro
• 2 Tbs. lemon juice
• 2 Tbs. grated lemon zest
• 1 Tbs. ground cumin

Directions

1. Make Falafel: Pulse chickpeas, tahini, egg, lemon zest, cumin, garlic, lemon juice, coriander, chili powder, and salt in blender or food processor until mostly smooth, but still chunky. Transfer to bowl, and stir in flour, onion, parsley, and baking powder.
2. Shape 1/4 cup chickpea mixture into 1-inch-thick patty, and place on platter. Repeat with remaining chickpea mixture. (Falafel patties can be made ahead and refrigerated overnight.)
3. Pour enough olive oil into large skillet to have 1/4 inch in bottom. Heat over medium-high heat. Place patties in pan, making sure patties don’t touch. Cook 3 minutes per side, or until golden brown. Transfer to paper-towel-lined platter to drain. Repeat with remaining patties. 
4. Make Yogurt Sauce: Combine all ingredients in serving bowl. Season with salt and pepper. Serve with warm Falafel.

Per Per serving (with 2 Tbs. Yogurt Sauce):

• Calories: 188
• Protein: 8 g
• Total Fat: 8 g
• Saturated Fat: 1 g
• Carbohydrates: 22 g
• Cholesterol: 27 mg
• Sodium: 383 mg
• Fiber: 4 g
• Sugar: 4 g

Sinfully Good Potato Salad

This potato salad is absolutely delicious. The best part about it is: it's healthy! That's right, 3 grams of protein and only 15 grams of carbs. Enjoy! 


Ingredients

•  2 pounds red potatoes with skin
•  1-1/2 cups celery, diced
•  3 stalks of green unions, chopped
•  1/2 cup red onion, chopped
•  4 Tablespoons pickle relish
•  1/2 cup light mayonnaise
•  1/2 cup fat-free mayonnaise
•  1 cup fat-free sour cream
•  4 teaspoons mustard
•  1 teaspoon celery seeds (optional)
•  2 eggs, hardboiled, chopped

Directions

In a large covered saucepan, cook the potatoes in boiling water for 20-25 minutes or until just tender. Drain well and cool slightly. Peel and cube the potatoes. Transfer to a large bowl. Add celery, onion and pickle relish. In a small bowl, mix together the mayonnaise, sour cream, milk, mustard, salt substitute and celery seed. Pour over potatoes. Toss lightly to coat potatoes and add egg. Cover and refrigerate for at least 4 hours or up to 24 hours before serving.

Carrots Gone Wild

These carrots will have you and your friends raving. They are bursting with with flavor and add a great pop of color to any plate. 

Recipes from TheOrganicKitchen.org

Ingredients
½ cup finely chopped flat leaf parsley
Zest of one lemon, finely chopped
1-2 cloves garlic, minced
2 lbs carrots
10 small shallots
1 T fresh thyme leaves
Extra virgin olive oil
freshly ground black pepper, to taste





Directions
Preheat oven to 425 degrees. Toss the parsley, lemon zest, and garlic in a bowl, cover and set aside. Peel carrots and cut them into 3-4 inches segments. If the tops of the carrots are really thick, cut them in half lengthwise as well. Put the carrots into a large bowl with shallots and thyme, Drizzle with olive oil until all the veggies are glistening with oil. Sprinkle pepper. Toss. Arrange in a single layer on a parchment covered cookie sheet. Roast till tender and slightly browned 45-50 minutes, or longer if you like them browned. Serve warm along side any of your favorite dish. 

Mango Kale Salad

Ingredients

1 bunch kale, stalks removed and leaves     

     thinly sliced

1 lemon, juiced

1/8 cup extra virgin olive oil

2 teaspoons honey

freshly ground black pepper, to taste

1 mango, diced

2 tablespoons toasted pumpkin seeds 

   (optional)

Directions

1. Combine kale, juice of half a lemon, a drizzle of olive oil and a sprinkle of salt in a medium bowl. Using your fingers, massage the kale until it is soft and silky, about 2-3 minutes. Set aside.
2. Mix together juice of other lemon half and honey together. Whisk in 1/8 cup olive oil. Drizzle on top of kale. Add mango and pumpkin seeds. Toss and serve.

White Bean Soup

An excellent source of protein, this white bean soup will warm you up and keep you full.

Ingredients

(Eating Well Inc, 2012)

1 pound dried white beans, soaked overnight 
2 tablespoons extra-virgin olive oil
2 large onions, finely chopped 
2 stalks celery, finely chopped 
2 large carrots, finely chopped 
1 quart water
2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste 
2 teaspoons dried oregano
1 teaspoon salt
1/8 teaspoon cayenne pepper
Freshly ground pepper to taste

Cooking Instructions

Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.

Heat oil in a Dutch oven or soup pot over medium heat. Sauté onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer vegetables are tender, about 20 minutes. Taste and adjust seasonings.

Nutritional Analysis

Per serving

Calories Per Serving

258

Total Fat

5 g

Saturated Fat

1 g

Monounsaturated Fat

3 g

Sodium

326 mg

Carbohydrates

43 g

Fiber

16 g

Protein

13 g

Potassium

895 mg

Swimming Mangos

This shrimp, mango and basil medley 

is perfect for any health conscious seafood lover.

(Eating Well Inc., 2012)

Ingredients

1 pound raw shrimp (21-25 per pound), peeled and deveined, tails left on 
1/4 teaspoon salt
1/4-1/2 teaspoon cayenne pepper
1/4 teaspoon ground turmeric
1 tablespoon extra-virgin olive oil
1 large ripe, firm mango, peeled and cut into 1/2-inch cubes (see Cook Tips) 
1 bunch scallions, green tops only, thinly sliced 

1/4 cup firmly packed fresh basil leaves, finely chopped

Cooking Instructions

Toss shrimp with salt, cayenne to taste and turmeric in a medium bowl. Cover; refrigerate for about 30 minutes.

Heat oil in a large nonstick skillet over medium-high heat; place the shrimp in a single layer and cook until the undersides turn salmon-pink, about 1 minute. Flip them over and cook for 1 minute more.

Add mango, scallion greens and basil and cook, stirring, until the shrimp is just cooked and starts to barely curl, 1 to 2 minutes.

Nutritional Analysis

Per serving

Calories Per Serving

182

Total Fat

5 g

Saturated Fat

1 g

Monounsaturated Fat

3 g

     Cholesterol

168 mg

Sodium

352 mg  

Carbohydrates

16 g

Fiber

3 g  

Protein

20 g

Potassium

474 mg