Tomato Cream Chicken

(You've probably noticed but I use small plates a lot. Then I can fill up my whole plate without feeling guilty about how much food I'm eating.)

This is one of my favorite recipes, but because I don't like to eat a lot of meat I don't have it often. When I do, I like it with a cup of steamed broccoli sprinkled with 1 or 2 tbsp Parmesan cheese. Such a yummy, filling, healthy dinner!

8 ounces boneless skinless chicken breast
dash or two salt
dash or two pepper
dash or two garlic powder
1 tbsp extra virgin olive oil
1 tbsp tomato paste
1 tsp dried tarragon
1/2 cup chicken broth
2 tbsp balsamic vinegar (optional: I generally love balsamic vinegar, but I don't like it in this)
2 tbsp heavy cream

Salt and pepper chicken breast halves to taste. Heat olive oil in skillet and brown chicken breasts on both sides, until cooked through. Remove from skillet and keep warm. Add tomato paste and tarragon to skillet. Cook briefly, stirring constantly. Whisk in chicken broth and balsamic vinegar (if using) and cook until thickened. Stir in cream and reheat to simmering. Slice chicken breasts and fan out slices on dinner plates. Drizzle sliced chicken with sauce.

Makes 2 servings

Calories 259
Fat 13.0g
Sodium 330mg
Carbs 6g
Fiber 0.3g
Protein 29g

Minestrone Soup

2 tbsp extra virgin olive oil
1 medium onion, chopped
1 green bell pepper, chopped
1 zucchini, sliced
1 yellow squash, sliced
2-3 celery stalks, sliced
1 large carrot, sliced
1 cup red cabbage, chopped
2 cloves garlic, minced
4 cans low sodium vegetable broth
2 cans kidney beans, rinsed and drained
2 cans diced tomatoes
2 tsp parsley (or to taste)
2 tsp oregano (or to taste)
2 tsp pepper (or to taste)
2 tsp basil (or to taste)
2tsp thyme (or to taste)
12 ounces whole wheat elbow macaroni

Heat oil on medium-high heat in a large soup pot. Add bell pepper, onion, celery, and garlic. When vegetables are tender add remaining ingredients, except pasta. Bring to a boil, then simmer on medium heat for 45 minutes or until vegetables are desired tenderness. Return to a boil and add pasta for 8-10 minutes.

Makes 12 servings.

Calories 162
Fat 3g
Sodium 837mg
Carbs 29g
Fiber 8g
Protein 7g

Amazing! Vegetable Lasagna

**I have never before made lasagna from scratch. This took a lot of time (about 30 minutes prep and an hour to cook) but it was completely worth it! Tasted every bit as good as any store or restaurant lasagna I've ever had!!**

6 pieces whole wheat lasagna pasta
1 tbsp olive oil
2 cloves garlic, minced
3/4 cup mushrooms, sliced
3/4 cup zucchini, sliced and cut in fourths (1 small zucchini)
1/2 cup carrot, sliced thin
1/2 cup red bell pepper, chopped
1/2 cup red onion, sliced thin and chopped
1/4 tsp ground black pepper
1/4 cup red cooking wine
2 cups tomato basil pasta sauce
2 tbsp commercial pesto
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
3/4 cup shredded part-skim mozzarella cheese

Boil lasagna noodles for about 2 minutes less than package directions indicate. Drain and rinse in cold water. Drain well and cut in half. Heat olive oil in a medium saucepan over medium-high heat. Cook garlic about 2 minutes. Add mushrooms, zucchini, carrot, bell pepper, red onion, and pepper. Cook about 5 minutes, stirring frequently. Add wine and cook another 3 minutes or until wine has evaporated. Add pasta sauce and bring to a boil. Reduce heat to low and simmer about 10 minutes. In a medium bowl combine ricotta, pesto, and Parmesan. Spray an 8x8 baking dish with nonstick cooking spray. Spread 3/4 cup veggie sauce across the bottom of the dish. Arrange 4 noodle halves over sauce. Spread 1/3 of the cheese mixture and cover with 1 cup tomato mixture. Repeat layers twice and end with the remaining veggie sauce. Sprinkle with mozzarella cheese, cover, and bake at 350 degrees for 30 minutes. Uncover and bake an additional 20 minutes. Let stand about 10 minutes before cutting and serving.

Makes 6 servings.

Calories 280
Fat 11g
Sodium 523mg
Carbs 19g
Fiber 4g
Protein 17g

Baked Eggplant Parmesan

1 egg
3/4 cup Italian style bread crumbs
1/4 cup flour
1 medium eggplant, cut into 1/2-inch slices (I like to peel my eggplant, but that's up to you!)
1 jar (about 24-26 ounces) marinara sauce
2 cups shredded part-skim mozzarella cheese
2 tbsp grated Parmesan cheese
3 cups whole wheat angel hair pasta, cooked according to package directions

Preheat the broiler. Line baking sheet with foil. In a shallow bowl, beat the egg. In another shallow bowl, combine the flour and bread crumbs. Dip the eggplant into the egg, letting the excess drip back into the bowl, then in the bread crumb mixture, coating both sides, and place slices on the baking sheet. Broil the eggplant on both sides until well browned, about 3-5 minutes per side. (Be careful, they can burn easily!!) Preheat the over to 375 degrees and spray a 9x13 baking dish with non-stick cooking spray. Layer the bottom of the pan with the eggplant slices. Cover the slices in marinara sauce then sprinkle cheeses on top. Bake for 20-30 minutes, until the cheese is melted and slightly browned. Serve over pasta.

**Two nights ago I went to make this dish. I was really looking forward to it. I pulled out my eggplant, started to slice, and then realized that my eggplant had gone bad! :( So I sent my husband to the store. They were completely out of eggplant. :( So instead I slices 3 medium zucchini the same way I would the eggplant, leaving peels on, but discarding the ends (since they were all peel), and it tasted equally as delicious! So if you can't find eggplant or just don't love it, try it with zucchini!!**

Makes 6 servings.

Calories 365
Fat 11g
Sodium 780mg
Carbs 47g
Fiber 6.5g
Protein 20g

Tomato Florentine Penne

6 oz whole wheat penne pasta
2 tbsp extra virgin olive oil
1/2 medium onion, chopped
4 canned, marinated artichoke pieces, chopped
2 cups fresh spinach, chopped
1 (14.5) ounce can diced tomatoes, no sodium added
1 tsp Italian seasonings
1/2 tsp garlic powder (or to taste)
1/2 tsp salt
pepper, to taste
4 tbsp Parmesan cheese, shredded

Add a dash of salt and 1 tbsp oil to water and boil. Add penne and cook according to package directions. While pasta is cooking, heat oil in pan over med-high heat. Add onions. When onions begin to brown, add spinach and artichoke hearts. When spinach is wilted, add tomatoes. Season with salt, pepper, Italian seasonings, and garlic powder. When pasta is tender, drain and toss with sauce. Top with Parmesan cheese.

Makes 4 servings.

Calories 264
Fat 10g
Sodium 499mg
Carbs 41g
Fiber 7g
Sugar 5g
Protein 8.5g

Veggie Pesto Pasta

8 ounces whole wheat thin spaghetti
2 zucchini, quartered and sliced
1 can diced tomatoes (no sodium added), drained
1 small onion, chopped
4 tbsp pesto sauce
4 ounces shredded part skim mozzarella

Add pasta to boiling water. While pasta is cooking, saute onions in non stick cooking spray. When onions are just beginning to brown add zucchini. When zucchini begins to brown add tomatoes. When pasta is done, drain and put back in pot. Add veggies. Stir in pesto sauce. Top with cheese and enjoy!!

Makes 6 servings.

Calories 217
Fat 8g
Sodium 249 mg
Carbs 31g
Fiber 5g
Sugar 1g
Protein 9.5g

Pan-Grilled Vegetable "Panini"

Traditional panini uses focaccia, ciabatta, or other crusty artisan bread which are fairly unhealthy. I've just replaced the bread with a more healthy choice so that I can enjoy the delicious flavors without the guilt. :)

2 thin slices of whole wheat bread, toasted
1/2 tbsp traditional basil pesto
1 ounce part-skim mozzarella cheese
3 thin slices onion (red or white)
1/4 bell pepper (I prefer red or yellow), sliced into strips
1/4 cup zucchini, sliced
4 medium mushrooms, sliced
2-3 pieces marinated artichoke hearts
1/4 cup fresh spinach, chopped
1/4 cup alfalfa spouts
splash balsamic vinegar

Spread basil pesto as thinly as you can on both slices of toast. Top with cheese. Over medium-high heat pan grill zucchini and bell peppers in non-stick cooking spray about 4-5 minutes, making sure to flip zucchini slices. Place on cheese. Next, in the same pan grill onions. When they start to brown, add mushrooms. When those start to brown, add artichoke hearts. After 1-2 minutes, layer these on sandwich. Again in the same pan cook spinach. Stir frequently to avoid burning. When wilted, place on sandwich. Close sandwich and place in sandwich or panini maker for 1 minute. Remove sandwich and add spouts and balsamic vinegar. Enjoy!!

Makes 1 yummy sandwich! Although it is very filling. You could easily split this and add some fruit or a side salad for a light lunch.

Calories 425.5
Fat 17.5g
Sodium 674mg
Carbs 52g
Fiber 8g
Sugar 2.5g
Protein 20g

Creamy Italian White Bean Soup

This is really yummy with some good Italian bread on the side, although whole wheat is slightly healthier. I feel like I'm getting a healthy version of Olive Garden when I have this soup with a side salad! And it makes great leftovers.

1 tbsp extra virgin olive oil
1 onion, chopped
1 stalk celery, chopped
1 clove garlic, minced
2-16 ounce cans white kidney or cannellini beans, rinsed and drained
1-14 ounce can chicken or vegetable broth
1/4 teaspoon ground black pepper
1/8 teaspoon dried thyme
2 cups water or more vegetable or chicken broth
1 bunch fresh spinach, chopped
1 tablespoon lemon juice
Parmesan cheese (optional)

Cook the onions and celery in oil until tender in a medium pot. Add garlic. Stir in beans, broth, pepper, thyme and 2 cups water or additional broth. Bring to a boil, reduce heat, and then simmer for 15 minutes. With slotted spoon, remove 2 cups of the bean and vegetable mixture from soup and set aside. In blender at low speed, blend remaining soup in small batches until smooth, (it helps to remove the center piece of the blender lid to allow steam to escape, but be careful not to burn yourself!!). Once blended pour soup back into pot and stir in reserved beans. Bring to a boil, occasionally stirring. Stir in spinach and cook 1 minute or until spinach is wilted. Stir in lemon juice and remove from heat and serve with fresh grated Parmesan cheese on top.

Makes 4 servings.

Calories 248
Fat 5.5
Sodium 957mg
Carbs 38g
Fiber 12g
Sugar 0g
Protein 12g