October's Healthy Menu

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Cauliflower Salad	Fruit and Yogurt Snack Box	Protein Bento Box	Sheet Pan Roasted Root Vegetables	Fruit Cups	Protein Bistro Box	Marinated Vegetable Salad
1 Lunch Apple and Cheddar Pita Pockets Dinner Crockpot French Lentils, sliced cucumbers	2 Lunch Minestrone Soup Dinner Butternut Squash and Kale Risotto	3  Lunch Kale Citrus Salad Dinner Sauteed Beet Greens and Roasted Beets with Creme Fraiche	4  Lunch Mexi-turkey Burgers,  Dinner Black-eyed Peas and Pasta, Salad	5  Lunch Crockpot Baked Bean Soup, Fuji Apple Chicken Salad Dinner Punjabi Eggplant and Potatoes	6 Lunch Indian Inspired Bowl Dinner Mushroom Agrodolce with Spaghetti Squash	7 Lunch Black Bean and Quinoa Salad Dinner Kale, Cabbage and Onions
8 Lunch Roasted Beets Salad with Orange-Shallot Vinaigrette Dressing Dinner Moroccan Butternut Chickpea Stew	9  Lunch Broccoli and Cheese Tortellini Soup, Carrot and Snow Pea Chopped Salad Dinner Pasta with Kale and Ricotta	10  Lunch Mediterranean Veggie Wrap Dinner Broccoli Stem Stir Fry, rice	11  Lunch Mexican Chicken Soup Dinner Cazolo	12 Lunch Caprese Tortilla Pizzas Dinner Pumpkin stew in a pumpkin	13 Lunch Pumpkin Sage Soup and Apple Walnut Salad Dinner Indian Spiced Eggplant	14  Lunch  Bahn Mi Sandwich Dinner Moroccan Butternut Squash and Chickpea Stew
15 Lunch Sesame Noodles with Broccoli and Almonds   Dinner  Golden Chicken Mexican Dinner	16 Lunch Chickpea, Kale and Fire Roasted Tomato Soup Dinner Japanese Style Shrimp and Broccoli Pasta	17  Lunch Salad Bowls for a Crowd Dinner Shrimp and Pineapple Tacos with Black Bean Salad	18  Lunch Simple Sesame Noodles with Chicken and Snow Peas Dinner Apple Cheddar Frittata, salad	19 Lunch Mexican Bean Salad Dinner Paprika-Garlic Shrimp Saute with Smoked Green Beans	20 Lunch Edamame Caprice Salad Dinner Chinese Chicken and Vegetables	21 Lunch Barbecue Portobello and Smoked Gouda Sandwiches Dinner Cauliflower Steaks with Lemon Caper Sauce
22 Lunch Japanese Bento Box Dinner Beef Kabobs	23  Lunch Spinach Salad with Goat Cheese and Pears, Autumn Squash Bisque with Ginger Dinner Moroccan Cauliflower Pot Roast	24  Lunch Butternut Squash soup Dinner Shrimp Tacos	25 Lunch Kale and Caramelized Onion Grilled Cheese Dinner Stuffed Mushrooms,	26 Lunch Cabbage Soup Dinner Penne with Tomato and Eggplant	27  Lunch Wasa Salad Dinner Beef Stew with Turnips and Pearl Onions	28  Lunch Mexican Three Bean Salad Dinner Italian Baked Peasant Soup
29 Lunch Mediterranean  Spinach and Quinoa Salad Dinner Cauliflower Steaks with Olive Relish	30  Lunch Refried White Bean and Kale Quesedillas Dinner Haluski	31 Halloween Lunch Skull Caprese Salad Dinner Spooky Spaghetti and Eyeballs, Mummy Garlic Bread

Cajun Shrimp Jambalaya

1 lb. shrimp, peeled

7 oz. Andouille sausage or smoked sausage, sliced into 1/4-in.-thick rounds (1 3/4 cups slices) 

1/2 lb. boneless, skinless chicken breast, cut into 1-in. pieces (1 1/2 cups pieces) 

2 Tab. olive oil

2 tea. Cajun seasoning

2 cups chopped green pepper

1 cup chopped onion

1 cup chopped celery

2 cloves garlic, minced

2 cups chopped tomatoes

3 cups chicken broth

2 cups Instant brown rice

1/4 cup tomato paste

1/4 tea. Tabasco

salt, to taste

1 Tab. lemon juice

1/4 cup sliced green onion

Cajun seasoning, optional

Cook the sausage and chicken together in 1 Tab. olive oil until cooked through. Add shrimp and tea Cajun seasoning during the last couple of minutes and cook for 2-4 minutes, stirring frequently. Set aside.

Add another Tablespoon of olive oil to same pan and cook the sweet peppers, onion, celery and garlic for 4 or minutes, stirring occasionally. Stir in tomatoes, chicken broth, Instant brown rice, tomato paste, 1 tea. Cajun seasoning, Tabasco and salt, as needed. Bring to a boil, stirring thoroughly. Reduce heat, cover and simmer 10 minutes, or until liquid is absorbed into the rice.

You can either stir in the cooked meats and lemon juice and warm through, stirring continuously OR you can heat the meats again separately and serve on top of the rice and vegetables into four shallow bowls. 

Top each serving with 1 Tab. green onions. If desired, sprinkle with additional Cajun seasoning.

Meal Total Per Serving: 245 calories, 15 g fat, 39g carbs

1. 
   

Spicy Peanut-Sauced Tofu or Chicken Stir-Fry and Quinoa

 12-14 oz. Tofu, drained and dried, or 1 lb. chicken breasts

1 Tab. olive oil

1/2 cup cold water

2 tea. corn starch

1/3 cup creamy peanut butter

1/4 cup reduced-sodium soy sauce

1/4 cup rice vinegar

2 Tab. honey

1 Tab. fresh grated ginger

1/4 tea. crushed red pepper flakes

2 cloves garlic, minced

2 med. sweet red peppers, cut into strips

1 med. red onion, cut into thin wedges

4 cups sliced bok choy

crushed red pepper flakes, to taste

3/4 cup quinoa

Cook quinoa according to package directions.

Cut tofu or chicken into 1 inch cubes. In a very large skillet, heat 2 tea. oil. Add tofu or chicken and cook on one side about 6 minutes or until browned. Toss and continue cooking until browned. Transfer to a bowl.

In  a small saucepan, stir the cold water into the cornstarch. Add peanut butter, soy sauce, rice vinegar , honey, ginger, and 1/4 tea. red pepper flakes. Stir and cook over medium heat until thickened and bubbly, and then cook 1 minute more. Set aside.

In the skillet you used before, heat 1 tea. olive oil. Add garlic, sweet peppers and onion. Stir fry 5 minutes. Add bok choy and cook for 2-3 more minutes. Add the tofu or chicken and the peanut sauce. Stir gently to coat and heat through. Serve with addition red pepper flakes, if desired.

Makes 4 servings. Each serving is 409 calories, 17g fat, 46g carbs, 18g protein

Summertime Salad Plate: Herbed Egg and Cucumber Salad with Rye Cocktail Bread and Cucumber and Tomato Salad

 Egg Salad

4 hardboiled eggs
1/2 cup sliced green onions
1/3 cup Greek yogurt
1 Tab. fresh dill or 1 tea. dried dill
2 teaspoons Dijon mustard

1/2 tea. salt
1/4 tea. pepper

3 slices rye cocktail bread

Mix ingredients together and chill for up to 2 hours or serve immediately.

101 calories, 6g fat, 14g carbs, 12g protein

Tomato-Cucumber Salad

4 cups cucumber chunks
4 cups halved cherry tomatoes

1/2 cup mixed minced fresh herbs, such as parsley, basil, tarragon and oregano

1/4 cup red wine vinaigrette

Combine and toss to coat.

93 calories, 5g fat, 12g carbs, 2g protein

Red Wine Vinaigrette

1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 small garlic clove, minced
1/4 teaspoon fine sea salt
1/4 teaspoon freshly-ground black pepper

Whisk all ingredients together in a small bowl (or shake together in a sealed jar) until emulsified.
Serve immediately or refrigerate in a sealed container for up to 2 weeks.

Butternut Squash Risotto with Grilled Vegetable Medley

Butternut Squash Risotto in the Instant Pot

serves 4

1 shallot, finely chopped (about 2 tablespoons)
3 cloves garlic, minced (about 1 tablespoon)
2 cups arborio rice
1/2 cup dry white wine
4 1/2 cups vegetable broth
16 ounces frozen butternut squash (about 4 cups cubed butternut squash)
1 cup grated parmesan cheese
Salt and pepper, to taste

Set the Instant Pot to Sauté function for 7 minutes and add butter. Once melted (about 2-3 minutes), add shallot, and cook until softened and fragrant, about 1-2 minutes. Add garlic and cook until fragrant, about 1 minute.
Add rice and stir to coat. Cook rice until toasted, about 2 minutes. Turn off Sauté function and add wine to deglaze the pan. Continue to stir until most of wine is evaporated.
Add broth and squash and stir ingredients before securing lid onto Instant Pot (make sure valve is set to sealing).
Set Instant Pot to Manual/Pressure Cook (High) for 6 minutes.
Once the 6 minute pressure cook is done, use the quick release valve to release steam.
Once pressure is released, open lid and stir in parmesan cheese. Season with salt and pepper, to taste.
Divide risotto evenly into bowls.

Notes
Don’t rinse the rice. Washing the rice strips away the starch that is key for risotto’s creamy consistency.
If the risotto is too thick, add more broth, a 1/4 cup at a time, until your desired consistency is reached.

Grilled Vegetable Medley

4 servings, 87 calories, 12 g carbs, 3g protein, 4g fat per serving

1b. eggplant, cut into cubes

2 cups (6 oz.) fresh mushrooms, halved

1 med. sweet red pepper, cut into bite-sized strips

1 med. red onion, sliced

1 Tab. olive oil

3 cloves garlic

2 tea. fresh sage or 1/2 tea. dried

1/2 tea. salt

1/4 tea. pepper

Preheat oven to 425F. Place vegetables on a sheet pan. Drizzle oil over them. Sprinkle with seasonings. Roast 25 minutes, stirring twice.

Meal: 354 calories, 12g fat, 48g carbs, 11g protein

 Risotto

Classic Italian Dinner with Meatballs in Sundried Tomato Sauce and Salad

Meatballs with Sun-Dried Tomato Sauce

4 servings, 3 meatballs per serving

12 oz. Italian style Frozen Meatballs
1 clove garlic, minced
1 cup water
1/2 cup coarsely chopped sundried tomatoes
1 Tab. Balsamic vinegar
2 Tab. fresh basil
2 tea. fresh oregano
8 oz. whole wheat spaghetti
2 Tab. shredded Parmesan Cheese

Cook meatballs according to package directions.

Add garlic to a pan with olive oil and cook for 10 seconds. Add water and bring to a boil. Remove from heat and add sundried tomatoes. Cover and let stand for 5 minutes.  Transfer to blender. Add vinegar. Cover and blend until smooth. Stir in basil, oregano.

Add meatballs to sauce. Cook for 1 minute or until sauce is heated through, stirring to coat meatballs with sauce.

Leafy Green Salad

2 cups romaine, chopped
2 cups baby spinach
1/2 cup sliced red onion
1/2 cup thinly sliced mushrooms

2 Tab. Italian Dressing

Toss together and serve with dressing.

Italian Dressing

2/3 cup extra virgin olive oil
1/4 cup red wine vinegar
3 tablespoons finely grated Parmesan
1 tablespoon fresh minced parsley OR 2 teaspoons dried parsley
1/4 medium onion, diced (about 2 tablespoons) OR 2 teaspoons onion powder
Juice of 1/2 lemon (about 2 tablespoons)
1 tablespoon fresh minced basil OR 2 teaspoons dried basil
1 tablespoon fresh minced oregano OR 2 teaspoons dried oregano
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1 teaspoon honey
1 tea salt
1/4 teaspoon black pepper

Combine all ingredients in a jar with a tight-fitting lid, and shake until well combined. Alternatively, combine all ingredients in a food processor or blender and pulse until well combined and smooth.

Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Serving Size: 2 tablespoons
Amount Per Serving: Calories: 199

Source: Wholefully

Meal Total: 569 calories 25 g protein, 31g carbs, 16g fat

Feta-Pesto Mayonnaise

 

1/4 cup mayonnaise
Zest and juice of 1 lemon
1/3 cup crumbled feta cheese
2 tablespoons prepared basil pesto

Whisk together all the mayo ingredients in a small bowl until well-combined. Refrigerate until use.

Creamy Avocado Vinaigrette

1 ripe avocado
1/4 cup white wine vinegar
Juice of one lemon
Salt and pepper, to taste
3/4 cup extra virgin olive oil

In a food processor, combine avocado, vinegar, lemon juice, salt and pepper. Run processor until very smooth and creamy.
With processor running on low, stream in olive oil through the chute until just combined.

Source: Wholefully

Chili Lime Vinaigrette

 

Zest and juice of 2 limes (about 4 tablespoons juice and 3 teaspoons lime zest)
1/4 cup red wine vinegar
1 tablespoon soy sauce
1 tablespoon honey
1/3 cup extra virgin olive oil
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1/2 teaspoon red pepper flakes
1 teaspoon ground cumin
1/2 teaspoon salt

Combine all ingredients in a jar with a tight-fitting lid, shake until well combined.

Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Honey Mustard Dressing

 

1/4 cup dijon mustard
1/4 cup honey
1/4 cup apple cider vinegar 
1/4 cup extra-virgin olive oil
1 teaspoon salt
1/4 teaspoon black pepper

Combine all ingredients in a jar with a tight-fitting lid, shake until well combined. Alternatively, you can combine all ingredients in a food processor or blender and pulse until well combined and smooth.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Italian Dressing

2/3 cup extra virgin olive oil
1/4 cup red wine vinegar
3 tablespoons finely grated Parmesan
1 tablespoon fresh minced parsley OR 2 teaspoons dried parsley
1/4 medium onion, diced (about 2 tablespoons) OR 2 teaspoons onion powder
Juice of 1/2 lemon (about 2 tablespoons)
1 tablespoon fresh minced basil OR 2 teaspoons dried basil
1 tablespoon fresh minced oregano OR 2 teaspoons dried oregano
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1 teaspoon honey
1 teaspoon salt
1/4 teaspoon black pepper

Combine all ingredients in a jar with a tight-fitting lid, and shake until well combined. Alternatively, combine all ingredients in a food processor or blender and pulse until well combined and smooth.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Blue Cheese Dressing

1/2 cup full-fat plain Greek yogurt
2 tablespoons buttermilk
Juice of 1/2 lemon (about 2 tablespoons lemon juice)
1 teaspoon Worcestershire sauce
1/2 cup blue cheese crumbles
1/2 teaspoon salt
1/4 teaspoon black pepper
1 clove garlic, finely minced OR 1 teaspoon garlic powder

Combine all ingredients in a jar with a tight-fitting lid, shake until well combined. Alternatively, you can combine all ingredients in a food processor or blender and pulse until desired consistency.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.


Notes
Use a fork to smash down any big chunks of blue cheese—you want the blue cheese flavor to be in the entire dressing.

Source: Wholefully

Sesame Ginger Dressing

 

• 1/3 cup extra virgin olive oil
• 2 tablespoons toasted sesame oil
• 1/4 cup seasoned rice vinegar
• 1 clove garlic, finely minced OR 1 teaspoon garlic powder
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 2 tablespoons peeled and grated fresh ginger OR 2 teaspoons ground ginger

1. Combine all ingredients in a jar with a tight-fitting lid, shake until well combined.
2. Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Caesar Dressing

 

1 egg
2 anchovy filets OR 1 teaspoon anchovy paste
1 teaspoon dijon mustard
1 clove garlic
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon coconut aminos
Juice and zest of 1/2 lemon
1/2 cup light olive oil
1/2 cup avocado oil

Add all ingredients in the order listed into a tall, narrow container that will fit your immersion blender (like a wide mouth mason jar).
While holding the immersion blender at the bottom of the container, turn it on low. Mix until the mixture begins to look light and thick, then slowly pull the immersion blender up through the jar to mix the oil in.
Serve immediately or store in an airtight container in the fridge for up to a week.

Source: Wholefully

Lemon Vinaigrette

 

1/4 cup red wine vinegar
2 tablespoons dijon mustard
1/2 cup extra virgin olive oil
Zest and juice of 1 lemon (about 4 tablespoons lemon juice and 3 teaspoons zest)
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1 tablespoon honey
1 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon fresh minced oregano OR 2 teaspoons dried oregano

Combine all ingredients in a jar with a tight-fitting lid, shake until well combined.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Balsamic Vinaigrette

 

1/2 cup extra virgin olive oil
1/2 cup balsamic vinegar
2 teaspoons dijon mustard
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1 tablespoon honey
1 teaspoon salt
1/4 teaspoon black pepper

Combine all ingredients in a jar with a tight-fitting lid, shake until well combined.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Sesame-Lemon Dressing

 

1 tablespoon tahini
1 tablespoon lemon juice
Pinch of red pepper flakes
1 teaspoon sesame oil
1 tablespoon rice wine vinegar
1 teaspoons honey or maple syrup
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon oregano
1/2 clove garlic, minced

Combine all the dressing ingredients in a jar with a tight-fitting lid. Close the lid, and then shake to combine.

Source: Wholefully

Ranch Dressing

Yield: 1 cup

3/4 cup whole milk plain Greek yogurt
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1/4 cup fresh minced parsley OR 1 tablespoon dried parsley
1/4 medium onion, diced (about 2 tablespoons) OR 2 teaspoons onion powder
2 tablespoons fresh minced chives OR 1 tablespoon dried chives
1 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons dijon mustard
Juice of 1/2 lemon (about 2 tablespoons)
1/4-1/2 cup buttermilk


Combine all ingredients in a jar with a tight-fitting lid, shake until well combined. Alternatively, you can combine all ingredients in a food processor or blender and pulse until well combined and smooth.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Coconut Milk Ranch Dressing (Dairy-Free, Vegan)

1/2 cup mayonnaise (use plant-based if vegan)
1/2 cup full-fat coconut milk
1 teaspoon onion powder OR 1/4 small onion, finely minced
1 teaspoon garlic powder OR 1 clove garlic, finely minced
1 teaspoon dried dill OR 1 tablespoon minced fresh dill
2 teaspoons dried parsley OR 2 tablespoons minced fresh parsley
1 tablespoon dried chives OR 3 tablespoons minced fresh chives
1 green onion, sliced
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon apple cider vinegar
1 teaspoon white wine vinegar


Combine all ingredients in a bowl, and whisk together until smooth. For a super smooth dressing, blend using an immersion blender.
Transfer to a bottle or jar for storage, and refrigerate for at least 30 minutes before serving (longer if using dried herbs)


Source: Wholefully

Dairy-Free Cashew Ranch Dressing

1 cup raw, unsalted cashews
Water
2 tablespoons mayo (vegan mayo is fine)
Juice and zest of 1 lemon
1 tablespoon apple cider vinegar
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon black pepper
1/2 teaspoon dried dill or 1 teaspoon fresh minced dill
1/2 teaspoon dried chives or 1 tablespoon fresh minced chives
1 teaspoon sea salt

Place cashews in a bowl or jar (I like using a wide-mouth quart mason jar) and cover with water. Let soak overnight (at least 6 hours).
Once soaking is finished, drain and rinse the cashews, and place in the basin of a high-powered blender. Add 1/2 cup of water, the mayo, the lemon juice and zest, the apple cider vinegar, garlic powder, onion powder, black pepper, dill, chives and salt and blend on high until very smooth—about three minutes.
Store in covered container in the fridge for up to 10 days. The dressing will get thicker as it cools.

Notes

Quick soak method: Cover cashews with boiling water and let sit 1 hour before proceeding.

Super quick method: Place cashews and three cups of water in a saucepan, bring to a boil and continue boiling for 10 minutes. Drain and rinse before proceeding.


Source: Wholefully

Lunch Combo: Broccoli Cheese Tortellini Soup with Carrot and Snow Peas Chopped Salad

Broccoli and Cheese Tortellini Soup

6 servings

2 cups thinly sliced mushrooms

1/2 cup chopped onion

3 cloves garlic, minced

1 Tab. olive oil

1 1/2 cups vegetable broth

1 cup water

9-oz. package refrigerated three-cheese tortellini (whole wheat, if possible)

1 Tab. fresh sage or 1 tea. dried sage

1 1/2 - 2 1/2 cups small fresh broccoli florets (to taste)

3 cups milk

2 Tab. cornstarch

6 oz. cream cheese, cut into cubes and softened

In a 4-quart pot cook mushrooms, onion and garlic in hot oil over medium heat for 5 minutes, stirring occasionally. Carefully add broth, water, tortellini and dried sage, if using dried. (If using fresh, it is added later.) Bring to boiling, reduce heat. Simmer, covered, for 4 minutes. Add broccoli and return to simmering. Cook, covered, for 4-5 minutes or until tortellini.

In a medium bowl whisk together milk and cornstarch until smooth. Add to the soup and cook and stir until thickened and bubbly.

Place cream cheese in a small bowl, microwave for 30 seconds or until melted. Stir until smooth. Add melted cream cheese and fresh sage, if using fresh, to the soup. Cook and stir until soup is smooth. Serve.

NOTE: All dairy products should be low fat versions in order to reduce the dairy fat.

Carrot and Snow Pea Chopped Salad

Makes 6 servings

6 cups chopped romaine lettuce

3/4 cup shredded carrots

1/2 cup bite-sized red sweet peppers

1 cup fresh snow peas, very thinly sliced lengthwise

1 oz. shaved Parmesan cheese

3/4 Tab. Honey-Djon salad dressing

Mix and serve.

Creamy Honey Mustard Dressing Recipe

Yield: 1 cup
1/4 cup dijon mustard
1/4 cup honey
1/4 cup apple cider vinegar 
1/4 cup extra-virgin olive oil
1 teaspoon salt
1/4 teaspoon black pepper
Combine all ingredients in a jar with a tight-fitting lid, shake until well combined. Alternatively, you can combine all ingredients in a food processor or blender and pulse until well combined and smooth.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Source: Wholefully

Nu

Nutrition Information:
Yield: 8 Serving Size: 2 T
Amount Per Serving: Calories: 98Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 468mgCarbohydrates: 9gFiber: 0gSugar: 9gProtein: 0g

Trattoria-Style Chicken Dinner with Spaghetti and Spinach Salad

• Butcher Box Fully Cooked Organic Free-Range GF Chicken Nuggets
• 1/4 cup Parmesan Cheese
• 1 tea. dried Italian Seasoning
• 12 oz. gluten-free spaghetti
• 1 Tab. olive oil
• 1 cup chopped yellow sweet pepper*
• 24 oz. Hunt's Tomato-Basil Pasta Sauce
• 1 cup torn fresh spinach leaves
• 1/2 cup chopped Roma tomatoes

Preheat oven to 425F. Line a baking sheet with foil. Spray foil with Cooking Spray. Place chicken nuggets on the baking sheet. Bake for about 6 minutes and then take the sheet out of the oven and turn the nuggets over, coat pieces with cooking spray and sprinkle with Parmesan Cheese and Italian Seasoning. Return to the oven for another 6 minutes or until hot and to your desired crispness and color. 

Meanwhile, cook spaghetti according to package directions, drain.

Add olive oil to a saucepan and cook sweet pepper over medium heat for about 5 minutes or until tender, stirring occasionally. Add spinach and tomatoes. Add pasta sauce and heat through. Divide spaghetti among four plates. Top with spaghetti sauce and chicken pieces.

*Can substitute 1 cup 1-inch pieces peeled and cubed eggplant

Spinach Salad

• 8 oz (8 cups) fresh baby spinach or torn fresh spinach
• 1/2 cup red onion slivers
• 1/4 cup cranberries
• 3 Tab. Italian salad dressing

In a large bowl, toss together all the ingredients. Divide among the 4 plates.

Nutrition for Meal (per plate): 500 Calories, 21g Fat, 56g. Carbs, 26g. Protein

Creamy Mushroom Chicken with White Wine and Dijon Mustard Dinner with Balsamic Roasted Summer Squash and Garlic Toast

 

Creamy Mushroom Chicken with White Wine and Dijon Mustard

• ▢2 large boneless, skinless chicken breasts or 4 small chicken breasts
• ▢1/2 c all purpose flour
• ▢1 lb assorted mushrooms sliced in halves or quarters
• ▢2 tbsp olive oil
• ▢4 tbsp butter
• ▢1 large shallot minced
• ▢2 cloves garlic minced or grated
• ▢1/2 c dry white wine
• ▢2 tbsp dijon mustard
• ▢1/2 c chicken stock
• ▢1/2 c heavy cream
• ▢2 sprigs fresh thyme
• ▢1/4 c minced parsley

• Slice each chicken breasts in half crosswise into 2 thin cutlets. Season each cutlet with salt and pepper. Add the flour to a large plate or baking tray. Coat both sides of each chicken cutlet in a thin layer of flour.
• Heat 2 Tbsp. of oil in a large skillet over medium-high heat. Working in batches cook the cutlets the until golden brown, about 2 minutes. Turn over and cook on the other side just until the chicken is nearly cooked through, about 1-2 more minutes. Remove the cutlets from the pot and set on a clean plate.
• In the same pot, add the butter followed by the mushrooms, shallot and garlic. Sauté for about 10 minutes, stirring frequently, until the mushrooms are golden brown and the garlic and shallot is fragrant. Season generously with salt.
• Next, add the wine. Bring the wine to a simmer and reduce it by about half, stirring frequently and scraping up any caramelized bits from the bottom of the pan. Once the wine is reduced by half add the chicken stock, dijon mustard, cream, and fresh thyme.
• Bring the sauce to a low simmer then add the chicken back into the pot. Let the chicken cook for another 5 minutes or so until it's cooked through and the sauce has thickened enough to coat the chicken. If it gets too thick add a little more chicken stock or cream. Remove the thyme stems, taste and season with salt & pepper as needed. Top with chopped parsley and serve immediately! Makes 4 servings

Nutrition Facts (per serving)

523	Calories
34g	Fat
20g	Carbs
31g	Protein

Balsamic Roasted Summer Squash

Marinade

• 1 tablespoons extra virgin olive oil
• 2 tablespoons balsamic vinegar (or other mild vinegar)
• 2 teaspoons salt-free seasoning blend (like Mrs. Dash)
• 1/2 teaspoon dried oregano

The rest

• 2-3 medium zucchinis, halved or quartered lengthwise and sliced
• 2-3 medium yellow summer squash, halved or quartered lengthwise and sliced
• 2 cloves garlic, minced
• Salt and freshly ground pepper
• 1/4 cup chopped fresh basil
• 3 Tab. grated Parmesan Cheese

1. Preheat the oven to 425º F.
2. Combine the ingredients for the marinade in a small bowl and stir together.
3. Combine the onion with 1 tablespoon of the marinade in a mixing bowl. Transfer to a parchment-lined roasting pan or sheet pan and place in the oven for 10 minutes.
4. Combine the zucchini, summer squash, and bell pepper in the same mixing bowl. Pour the marinade over them and toss together.
5. Transfer the vegetables and marinade to the roasting pan. Stir together with the onion. Bake for 15 minutes, stirring after 10 minutes, or until the vegetables are tender and starting to lightly brown.
6. Transfer the vegetable mixture to a serving bowl. Season with salt and pepper and stir in the parsley. Serve at once, or let cool to room temperature.

Nutrition Facts (per serving)

60	Calories
4g	Fat
5g	Carbs
2g	Protein

Garlic Toast

• 4 1/4-1/2 inch slices off a loaf French baguette

• 4 cloves garlic, halved 

  1. 
     

  2. Set the oven rack about 6 inches from the heat source and preheat the oven's broiler. Arrange baguette slices on a baking sheet.

  3. Toast in the preheated oven until golden brown, 5 to 10 minutes.

  4. Rub garlic halves on warm bread.

Nutrition Facts (per serving)

• 1. 78	Calories
     1g	Fat
     14g	Carbs
     3g	Protein

   

Nutrition Facts (per plate)

• 1. 661	Calories
     39g	Fat
     39g	Carbs
     36g	Protein