Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
In a large bowl, combine Panko and Parmesan; season with salt and pepper, to taste. Set aside.
Working in batches, dredge asparagus in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
Place asparagus in a single layer onto the prepared baking sheet. Place into oven and bake for 10-12 minutes, or until golden brown and crisp.
Serve immediately.
4 cups cooked quinoa (or brown rice)
1 cup cherry tomatoes, quartered
1 cup fresh spinach, packed
1 cup plain Greek yogurt
1 cup cheddar cheese, shredded
1-15 oz. can black beans, drained and rinsed
2 chicken breasts, cooked and chopped (or shredded)
2 tsp chili powder
½ tsp ground cumin
1 tsp salt
½ tsp pepper
Cheddar cheese, for sprinkling
Greek yogurt/sour cream or guacamole, for topping
Preheat oven to 350°F.
In a large bowl, combine all of the ingredients except for the extra cheese/yogurt for topping.
Mix until everything is coated evenly with the yogurt and spices.
Scoop the mixture into a casserole dish with a 2.75 quart capacity and smooth with a spatula.
Sprinkle with extra cheddar.
Bake at 350°F for 20-25 minutes, until heated through. Serve immediately with a dollop of Greek yogurt/sour cream or guacamole.
1 tablespoons freshly squeezed lemon juice (from about 2 lemons)
Kosher salt
8 ounces frozen and thawed artichoke hearts
2 cups yellow and red teardrop tomatoes (or cherry tomatoes), halved
1 cup thinly sliced basil
1/4 cup coarsely chopped Italian parsley leaves
6 medium garlic cloves, thinly sliced
1/2 cup extra-virgin olive oil
Freshly ground black pepper
1 pound penne pasta
1 cup (4 ounces) crumbled ricotta cheese
Place the lemon juice, artichokes, tomatoes, basil, parsley, garlic, and olive oil in a large serving bowl, season generously with salt and pepper, and stir to combine. Set aside.
Meanwhile, cook the pasta according to the package directions. Drain and rinse under cold running water to stop the cooking process. Transfer the pasta to the bowl with the tomato mixture, add the ricotta, and toss to combine. Taste and season with salt and pepper as desired
Serves 8
Nutrition Information
Serving size: 1/8th Calories:187 Fat: 10.7g Saturated fat: 3.7g Carbohydrates: 4.3g Sugar: 1.1g Sodium:699mg Fiber:7g Protein:17.2 g Cholesterol: 176mg
Preheat oven to 400 degrees
Heat 1 tablespoon oil in skillet and cook onion and sausage until cooked through and onion is tender about 8-10 minutes
Add spinach, mushrooms, basil, salt and pepper.
Whisk 6 eggs and milk together and combine with sausage and veggies and pour into a buttered 9 by 13 baking dish.
Top with goat cheese.
Bake 20 minutes until cheese is melted and eggs are fluffy.
Preheat oven to 325. Spray and 8 x 8 pan with cooking spray. Set aside.
Cut the cauliflower into florettes and add them to a microwave safe bowl. Add 2 tablespoons of water and cover with cling film. Microwave for 5-8 minutes, depending on your microwave, until completely cooked and tender. Drain the excess water and let sit uncovered for a minute or two.
(Alternately, steam your cauliflower the conventional way. You may need to squeeze a little water out of the cauliflower after cooking.)
Mash the cauliflower using a potato masher until coarse. Add half of the cheddar cheese and mix by hand. Season with salt and pepper.
3. Top the loaded cauliflower with the remaining cheese, remaining chives and bacon. Bake until hot and bubbly.
2 Tbsp olive oil
1 c diced onion
1 c diced red bell pepper
1 c diced celery
½ c diced carrot
8-12 oz spicy Italian turkey sausage
2 cloves garlic, minced
1 bunch kale, chopped (about 8-10 cups)
4 c chicken broth
1 can diced tomato
1 can white beans, drained and rinsed
½ tsp each, salt and pepper
In a large pot, heat olive oil. Add carrot, celery, onion and pepper. Sauté until onion is translucent.
Add sausage, cook until no longer pink. Add kale and garlic and reduce heat to a simmer.
Cover and cook 10 minutes. Add broth, beans and tomato, salt and pepper.
Cook 20 addition minutes or until all vegetables are tender.
Yield: About 12 regular sized cups or 24 to 30 Mini Cups
Ingredients:
4 Tbsp Butter
1/4 Cup Honey
1/4 Cup Molasses
2 Tbsp Brown Sugar
1 tsp Cinnamon
1/2 tsp Ginger
1/4 tsp Cloves
1/4 tsp Salt
1 tsp Vanilla
2 Cups Old Fashioned Oats (Not Quick Cook)
1/2 Cup Wheat Germ
1/4 Cup Flax Seed
1/4 Cup Sliced Almonds
1/4 Cup Dried Cranberries
To a small sauce pan, add the butter, honey, molasses, brown sugar, cinnamon, ginger, cloves and salt.
Heat until butter is melted and ingredients are combined. Remove from heat and stir in the vanilla.
In a separate bowl mix together the oats, wheat germ, flax seed, almonds and cranberries.
Pour the liquid over the dry ingredients and stir until completely coated.
Place the mixture into the fridge for about 30 minutes to cool.
When ready to bake, grease up a muffin tin and fill each opening about 2/3 full.
Using your fingers press into the center of the hole and then work your way around the edges to form a bowl. If the dough is sticky, wet your fingers with cold water, shake them out, and proceed. Repeat as necessary.
Place the bowls into an oven preheated to 325 degrees. For regular sized muffin cups, cook about 15-17 minutes. For mini muffin cups, cook about 10-12 minutes.
Let cool completely before removing from the tin
Store in an air tight container. When ready to eat, pull one out and fill with the yogurt of your choice. Top with fresh berries.
5 Smart Points 220 calories
Total Time: 6+ hours
1 small onion, chopped
1 (15.5 oz) can black beans, drained
1 (15.5 oz) can kidney beans, drained
1 (8 oz) can tomato sauce
10 oz package frozen corn kernels
2 (10 oz) cans diced tomatoes w/chilies
4 oz can chopped green chili peppers, chopped
1 packet reduced sodium taco seasoning or homemade (see below)
1 tbsp cumin
1 tbsp chili powder
24 oz (3) boneless skinless chicken breasts
1/4 cup chopped fresh cilantro
To make your own taco seasoning, omit the packet, cumin and chili powder above and use below instead:
1 1/2 tablespoons cumin
1 1/2 tablespoons chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 teaspoon kosher salt
1/2 teaspoon black pepper
Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well.
Nestle the chicken in to completely cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 6 hours.
Half hour before serving, remove chicken and shred.
Return chicken to slow cooker and stir in.
Top with fresh cilantro and your favorite toppings!
Serves 6-8
1 pound ground pork
1 – 16-ounce bag coleslaw mix (shredded carrots and cabbage)
5 cloves garlic, minced
1 teaspoon ginger, minced
⅓ cup soy sauce
2 tablespoons sesame oil
Green onions, for garnish
In a small bowl, combine the garlic, ginger, soy sauce and sesame oil. Set aside.
In a large skillet, brown the pork over medium-high heat.
Add the shredded cabbage and carrots, and stir to combine.
Add the sauce mixture to the meat and veggies. Stir and cook for about 3 to 5 minutes, until the cabbage has just begun to wilt but is still crunchy.
Serve over rice, garnished with green onions if desired
2 medium onions, chopped
1 tablespoon canola oil
4 garlic cloves, minced
2 cans (4 ounces each) chopped green chilies
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves
2 cans (14-1/2 ounces each) chicken broth
4 cups cubed cooked chicken
3 cans (15-1/2 ounces each) great northern beans, rinsed and drained
2 cups (8 ounces) shredded Monterey Jack cheese
Sour cream and sliced jalapeno peppers, optional
In a Dutch oven or soup kettle, saute onions in oil until tender. Stir in garlic, chilies, cumin, oregano, cayenne and cloves; cook and stir 2-3 minutes more. Add broth, chicken, and beans; simmer, uncovered, for 15 minutes.
Remove from the heat. Stir in cheese until melted. Garnish with sour cream and jalapeno peppers if desired. Yield: 6-8 servings (2-1/4 quarts).
Nutritional Facts
1 each: 324 calories, 16g fat (7g saturated fat), 87mg cholesterol, 609mg sodium, 13g carbohydrate (3g sugars, 4g fiber), 31g protein.
