Healthy Carbonara

You will need:


8 or 9 ounce package of fettuccine or angel hair pasta (I like to try to get spinach or whole grain pasta)

• 1 cup frozen green peas
  
• 5 slices of turkey bacon or prosciutto
• 1 small onion 
• 3 cloves garlic minced
• 1/2 teaspoon thyme
• 1/2 cup fat-free half and half
• 1 tablespoon greek yogurt cream cheese (or greek yogurt if you can't find greek yogurt cream cheese) --I will say the greek yogurt cream cheese tastes much better, but it is pretty hit or miss at my grocery stores.  I suppose you could go for the less healthy 1/3 fat cream cheese.  I would not do fat free cream cheese.  It does not melt well.
• 1/2 cup shredded parmesan cheese
• Crushed Red Pepper for garnish if desired
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  1.

  Cook pasta according to the directions on the package, but don't salt the water. Three minutes before the pasta is supposed to be done, add the green peas to the pot. Drain, and reserve 3/4 cup of cooking liquid.

  
  

  
  

  2.

  Meanwhile, cook bacon in a large saucepan on medium-high heat until crispy. Remove bacon from pan and discard all except 2 teaspoons of drippings. Add onion to the pan and saute for 3 minutes in the leftover drippings. Add garlic and thyme, and cook another minute. Stir in pasta and peas, reserved cooking liquid, yogurt and half-and-half. Cook 2 minutes. Crumble bacon on top of pasta and toss with cheese.  For a boost of flavor add crushed red pepper over top of pasta.

  
  Nutrition Facts*
  1 serving- 374 Calories, Fat 6.9 grams, Saturated Fat 4.3 grams, Cholesterol 37.5mg, Sodium 512.6mg, Potassium 250mg, Carbs 54.8 grams, Fiber 4.9 grams, Sugars 5.4 grams, Protein 22.2 grams
  
  *4 servings per meal (gives you a hearty serving size), based on use of spinach angel hair spaghetti and greek yogurt instead of greek yogurt cream cheese.     

  
  
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Delicious Green Chili with Chicken: A Taste Right out of the Southwest

You will Need:

8 cups Fat-Free Reduced Sodium Chicken Broth
1 Onion, Finely Chopped
2lbs Chicken Breast
2 Packages Knorr Roasted Chicken Gravy Mix
3 cans (7oz) Mild Diced Green Chilies
6 Cloves Garlic Minced
1/2 cup Fresh Cilantro, Chopped
1/2 tsp Ground Cumin
2 Jalapenos, Seeded and Chopped
1 can White Hominy, (28oz) drained
1 Tomato, Diced
1/2 cup Fat-Free Greek Yogurt or sour cream

Cooking Instructions:
1. In a large pot, combine chicken broth, onion and chicken breasts.  Heat to boil on high heat.  Reduce to low heat and simmer until the chicken is cooked through and no longer pink in the center (about 20 minutes).  Remove chicken from the broth and set aside to cool.

2. Whisk gravy into broth.  Add chilies, garlic, cilantro, cumin, jalapenos and hominy.  Bring to boil over medium-high heat then reduce to low.

3.  Shred the cooked chicken with two forks or with electric mixer (you can use the bread kneading attachment to shred cooked chicken).  Add the shredded chicken back to the broth and simmer for 40 minutes. 

4. Garnish with tomatoes and sour cream or greek yogurt.

Nutrition Facts: (calculated with greek yogurt as garnish and not sour cream)

Calories: 328
Total Fat: 4.9g
     Sat Fat: 0.6g
     Trans Fat: 0g
Cholesterol: 52g
Sodium: 2035mg
Total Carbs: 43.1g
    Dietary Fiber: 6.4g
    Sugars: 7.2g
Protein: 29.1g

PepperJack Corn Chowder/ Best Chowder I've Ever Had and Made Healthy!

I saw a recipe for pepperjack corn chowder that looked divine, but way to indulgent to have without feeling like I need to spend my evening on the treadmill.  I found a way to make it into a deliciously guilt-free indulgence.  It's so rich and creamy that you would never know there is a less healthy version!

You will need:
3 tablespoons of butter (I use smart balance- for healthy cholesterol)
1 can of Rotel (10oz) I used the habeñero one, because I love spice, but go with the one you think you'll like best.  I've used a couple different kinds for this and they are all good.
1/2 red bell pepper (diced)
1/2 green bell pepper (diced)
1 small yellow onion (diced)
1 cup greek yogurt
8oz. pepperjack cheese (2% milk) -This is where the fat really gets cut out.  I didn't find any reduced fat pepperjack cheese, so I bought Sargento sliced pepperjack cheese and made the soup with sandwich sliced cheese made with 2% milk.
1 can evaporated skim milk
1.5 cans sweet cream style corn
If desired, add 1 tsp of your favorite hot sauce.  I prefer El Yucateca Haeñero.
Salt, Pepper and Red Pepper flakes to taste

On another note, you can save a few carbs (sugars) and minimally increase the calories by substituting 1/3 fat cream cheese for the greek yogurt. I've made it both ways and it doesn't make much of a difference.  I go with the yogurt because I need to watch my cholesterol.  If I were watching sugars, I would probably go with the cream cheese.  Note that the nutrition facts are calculated with yogurt.

 Cooking Instructions:
Sauté bell peppers and onion in butter until soft.
Add greek yogurt and continue stirring until melted.
Add remaining ingredients and stir frequently until hot and cheese is melted through.

Enjoy!!!!

Nutrition Facts per serving: (based on this recipe serving 5 bowls)

Total Calories 371.6
Total fat 14.4 g
    sat fat 7.4g
    polyunsaturated fat 1.2g
    monounsaturated fat 0.9g
    trans fat 0g
Cholesterol 26mg
Sodium 1086mg
Potassium 474.5mg
Total carbs 31.1g
    Dietary Fiber 5.5g
    Sugars 20.4g
Protein 24.4g
Vitamin A 40.4%
Vitamin C 66.1%
Calcium 65.7%
Iron 4.1%

Ginger Burgers

Here's an interesting twist on burgers with some added health benefits from the ginger and turmeric.  Follow these links to learn more about the benefits of ginger and turmeric.

You will need:

1lb lean ground beef or ground turkey

one piece of bread, tear into small pieces.  I sometimes sub bread crumbs when I have them.  It helps the burgers stay stuck together while cooking.

1 teaspoon salt

1/2 tablespoon ground red chili pepper or cayenne

1 teaspoon turmeric powder

1/4 cup onion grated or finely chopped

1 tablespoon ginger root (if you store your ginger in the freezer, it will grate very easily)

3 cloves garlic minced

Fold above ingredients into meat and grill to your liking.

I suggest serving with low fat cheese, whole wheat bun, mint or cilantro chutney (recipe found here) or a spicy mayo, lettuce, onion and tomato.

Best Slow Cooker Carnitas Ever!!!!

The best and easiest Mexican dinner!  One of my absolute favorites.  I love coming home from work and finding this waiting for me in the slow cooker.

You will need:

1lb pork tenderloin or chicken
1 12oz jar of salsa (use this link to make my 5 minute salsa recipe for the best results)
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 tablespoon cayenne pepper, or ground red pepper if you can find it (way better than cayenne)
1/2 teaspoon salt
1 tablespoon taco seasoning
3 cloves of garlic minced

I also like to use 1/2 tablespoon of turmeric when I have it because it adds nicely to the flavor and turmeric has many health benefits.  Follow this link to read some of them.

Combine all of the above ingredients.  I like to add the ingredients to a ziplock bag and then add the meat and marinate overnight.  Place the meat and marinade in a slow cooker and cook on low for 6-7 hours.  Pull the pork or chicken and serve according to your liking.

To serve, I enjoy whole grain taco shells or soft taco shells, lettuce, onion, salsa, Greek yogurt (instead of sour cream), tomato, low fat cheese, and a side of refried beans.

Skinny Loaded Baked Potato Soup

This is the best (healthy) potato soup I have ever had!!!!  Only 316 calories per serving- I could eat it every day and it would actually benefit me to do so!

You will need:

2 russet potatoes, washed and dried
1 medium head of cauliflower, stem removed cut into florets
1 1/2 cups fat free chicken broth
1 12oz can of evaporated skim milk
salt (to taste)
1 Tbsp freshly cracked black pepper (I know that sounds like a lot, but I used to work at an Irish Pub that had a lot of black pepper in the potato soup and it was divine!)
3/4 cup Greek Yogurt (fat free substitute for sour cream)
1 cup of 2% reduced-fat shredded sharp cheddar cheese
5 tbsp chopped chives, divided
6 slices turkey bacon, cooked and crumbled (you can use turkey bacon if you prefer)
1/2 cup of diced white onion
1/4 cup of chopped green onion
1 Tbsp crushed red pepper (less if you don't like as much kick)

Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool.  Cut potatoes in half lengthwise and scoop the insides out.

Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain.  In a regular blender, Blend cauliflower and chicken broth until smooth.  Return cauliflower mixture to pot. On medium heat, add milk and potatoes and bring to a boil.  (You could use an immersion blender and blend the potatoes, milk, and cauliflower, but I prefer not to blend the potatoes because I like the heartiness of the potato chunks).  Add remaining ingredients.  Cook on low another 5-10 minutes, stirring occasionally.

Garnish with a little green onion, chives, greek yogurt and cheese.

I calculated the nutrition facts based on this batch being approximately 5 bowls.

Calories 316, Total Fat 10g, Saturated Fat 4.5g, Cholesterol 49mg, Sodium 695.6mg, Total Carbs 29.2g, Sugars 14g, Fiber 4.1g, Protein 23.9g

Skinny Summer Dip

This dip is so tasty and healthy.  I have a new addiction!!!

Combine:

1 can black beans drained and rinsed
1 can corn drained and rinsed
1 cup fat free greek yogurt
1 red pepper chopped and seeded (optional- I like it with and without, but very different)
1 Tbsp chopped cilantro
1 package ranch dressing mix
chopped jalapenos (between 1 Tbsp and 1/4 cup depending on how spicy you like it- of course I love the spicier dip)