hearty vegetable curry

• 1 1/2 teaspoons olive oil
• 1 cup diced peeled sweet potato
• 1 cup small cauliflower florets
• 1/4 cup thinly sliced yellow onion
• 2 teaspoons curry powder
• 1/2 cup vegetable broth
• 1/4 teaspoon salt
• 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
• 1 (14.5-ounce) can low sodium diced tomatoes, undrained
• 2 tablespoons chopped fresh cilantro
• 1/2 cup plain 2% reduced-fat Greek yogurt or vegan yogurt

Directions

1. Heat olive oil in a large nonstick skillet over medium-high heat.
2. Add sweet potato to pan; sauté 3 minutes. Decrease heat to medium.
3. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly.
4. Add broth, salt, chickpeas and diced tomatoes and bring to a boil.
5. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender, stirring occasionally.
6. Sprinkle with cilantro; serve with yogurt.

Nutrition Information

Serves: 4 | Serving Size: 1 cup + 2 tablespoons yogurt

Per serving: Calories: 231; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 626mg; Total Carbohydrate: 41g; Dietary Fiber: 9g; Sugars: 7g; Protein: 10g

Nutrition Bonus: Potassium: 417mg; Vitamin A: 98%; Vitamin C: 27%; Calcium: 7%; Iron: 6%

- See more at: http://blog.myfitnesspal.com/2014/09/hearty-vegetable-curry/#sthash.LdNaU4to.dpuf

skinny chicken parm

• Cooking spray or oil mister
• 3 boneless, skinless chicken breasts (8 ounces each), fat trimmed
• 3⁄4 teaspoon kosher salt
• 1⁄2 cup seasoned whole wheat bread crumbs, homemade (see page 110) or store-bought
• 3 tablespoons grated Parmesan cheese
• 2 teaspoons melted unsalted butter
• 1 tablespoon olive oil
• 2 cups Quickest Marinara Sauce (page 94) or store-bought marinara sauce
• 9 tablespoons part-skim mozzarella cheese

Directions

Preheat the oven to 450°F. Lightly spray a large baking sheet with oil.

Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.

In a shallow bowl, combine the bread crumbs and Parmesan. In a small bowl, combine the butter and olive oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.

Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.

Meanwhile, in a large, deep covered skillet, cook the marinara sauce over medium heat until heated through, 2 to 3 minutes.

Place the baked chicken in the skillet and top each piece with 11⁄2 tablespoons of themozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.

Nutrition Information

Serves: 6 | Serving Size: 1/2 chicken breast

Per serving: Calories: 174; Total Fat: 7g; Saturated Fat: 2.5g; Monounsaturated Fat: 3g; Cholesterol: 62mg; Sodium: 407mg; Total Carbohydrate: 5g; Dietary Fiber: 1g; Sugars: 1g; Protein: 22g

Nutrition Bonus: Potassium: 131mg; Vitamin A: 13%; Vitamin C: 3%; Calcium: 14%; Iron: 5%

- See more at: http://blog.myfitnesspal.com/2014/09/skinny-chicken-parmesan/#sthash.LvaRKtBV.dpuf

skinny broccoli mac & cheese

• 12 oz (approx. 1 box) whole wheat fusilli pasta
• 1 1/2 tbsp butter
• 1/4 cup minced onion
• 1/4 cup flour
• 2 cups skim milk
• 1 cup fat free chicken broth (vegetarians use vegetable broth)
• 2 cups reduced-fat sharp cheddar
• 12 oz fresh broccoli florets (I used pre-cut bag)
• 2 tbsp grated parmesan
• 1/4 cup seasoned bread crumbs
• cooking spray
• Optional additions: salt and pepper to taste

Directions

Cook pasta and broccoli together in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.

In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick. Season with salt and pepper (optional).

Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.

Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden.

Nutrition Information

Serves: 8 | Serving Size: 1 cup

Per serving: Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g

Nutrition Bonus: Potassium: 288mg; Vitamin A: 13%; Vitamin C: 65%; Calcium: 37%; Iron: 4%

- See more at: http://blog.myfitnesspal.com/2014/09/skinny-baked-broccoli-mac-cheese/#sthash.AIK4A5J1.dpuf

one pot taco casserole

• 2 pounds lean ground turkey
• 1 (15 ounce) can of corn, drained and rinsed
• 1 (15 ounce) can black beans, drained and rinsed (or 1 3/4 cups cooked)
• 1.5 cups restaurant-style salsa, I used medium
• 1/2 large onion (3″ in diameter)
• 1 tablespoons taco seasoning
• salt and pepper to taste
• 1 cup shredded Mexican cheese

Directions

1. Preheat oven to 375ºF.
2. In a large bowl, mix together ground meat, diced onion, and salsa. Then, season with taco seasoning, salt, and pepper.
3. Place mixture into a large casserole dish. Then, pour on a can of black beans and corn.
4. Bake at 375ºF for 45 minutes. Use a large spoon to remove and grease that has come to the top. Sprinkle on cheese, place back in the oven for about 30 more minutes. Remove any more grease that has come to the top.
5. Serve with hard shell tacos, Greek yogurt or sour cream, and avocado.

Nutrition Information

Serves: 8 | Serving Size: 1 cup

Per serving: Calories: 310; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 100mg; Sodium: 682mg; Total Carbohydrate: 19g; Dietary Fiber: 4g; Sugars: 1g; Protein: 28g

Nutrition Bonus: Potassium: 216mg; Vitamin A: 10%; Vitamin C: 5%; Calcium: 14%; Iron: 15%

- See more at: http://blog.myfitnesspal.com/2014/09/one-pot-taco-casserole/#sthash.nJFJVO0e.dpuf

steak tacos with lime mayo

• 20 mini Sweet Peppers
• 1 tsp Oil (approx. 1 spritz cooking spray)
• 1 teaspoon ground Chipotle Chile Pepper
• 1 teaspoon Paprika
• 1/2 teaspoon kosher Salt
• 1 (1-pound) Flank Steak, trimmed
• 3 tablespoons Canola Mayonnaise
• 1 teaspoon Lime Rind, grated
• 1 tablespoon Lime Juice
• 1 teaspoon Garlic, minced
• 1 teaspoon Water
• 8 small (approx. 6″ diameter) Corn Tortilla
• 1/2 cup refrigerated fresh Salsa
• 2 ounces queso fresco, crumbled (about 1/2 cup)

Preheat broiler to high. Arrange bell peppers in a single layer on a foil-lined jelly-roll pan; lightly coat peppers with cooking spray. Broil peppers 4 minutes on each side or until blackened. Cool slightly; discard stems. Cut peppers into strips.

Combine chipotle, paprika, and salt; rub spice mixture evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Let steak stand 10 minutes; thinly slice steak across the grain. Combine mayonnaise and next 4 ingredients; stir well.

Working with 1 tortilla at a time, heat tortillas over medium-high heat, directly on the eye of a burner, for about 15 seconds on each side or until lightly charred. Place 2 tortillas on each of 4 plates. Divide steak evenly among tortillas; top each taco with 1/4 cup sweet peppers, 1 tablespoon salsa, 1 tablespoon cheese, and 1 1/2 teaspoons mayonnaise mixture.

Nutrition Information

Serves: 4  |  Serving Size: 2 tacos

Per serving: Calories: 354; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 2g; Cholesterol: 68mg; Sodium: 958mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 5g; Protein 28g

Nutrition Bonus: Potassium: 131mg; Iron: 4%; Vitamin A: 10%; Vitamin C: 42%; Calcium: 3% 

- See more at: http://blog.myfitnesspal.com/2014/10/steak-tacos-with-lime-mayo/#sthash.S0dxlvwW.dpuf

grilled steak sandwiches

Steak

• 14 ounces Sirloin Steak, trimmed of fat
• 1/2 teaspoon Garlic Powder
• 1/4 teaspoon Kosher Salt
• Freshly cracked Black Pepper
• Cooking Spray or Oil Mister

Sandwiches

• 8 ounces Whole Wheat Baguette, cut into 4 pieces
• 2 tablespoons Yellow Mustard
• 1/4 cup Light Mayonnaise
• 2 cups shredded Romaine Lettuce
• 1 large Beefsteak Tomato, sliced

For the steak:

Season the sirloin with the garlic powder, salt, and black pepper to taste.

Preheat a grill to high (or preheat a grill pan over high heat). Lightly rub the grates with oil or spray a grill pan with oil and add the steaks.

Grill for about 3 minutes, turn the steaks over, and grill another 3 minutes for medium (cook longer or less according to your preference).

Transfer the steak to a cutting board to rest for 5 minutes.

For the sandwiches:

Split open each piece of bread, then spread each with 1/2 tablespoon mustard and 1 tablespoon mayonnaise. Divide the lettuce and tomatoes among the sandwiches.

Thinly slice the steak and divide it among the sandwiches and serve.

Nutrition Information

Serves: 4  |  Serving Size: 1 sandwich

Per serving: Calories: 350; Total Fat: 11g; Saturated Fat: 2.5g; Cholesterol: 64mg; Sodium: 571mg; Carbohydrate: 35g; Dietary Fiber: 4g; Sugar: 5g; Protein 28g

- See more at: http://blog.myfitnesspal.com/2014/07/grilled-steak-sandwiches/#sthash.rbMfItRp.dpuf

marinated mushroom and sweet potato tacos

• 8 ounces Portobello Mushrooms, sliced
• 3 tablespoons Worcestershire Sauce
• 2 tablespoons Balsamic Vinegar
• ¼ teaspoon Garlic Powder
• ¼ teaspoon Coriander
• ¼ teaspoon Cumin
• ½ teaspoon Oregano
• ¼ teaspoon Smoked Paprika
• ½ teaspoon Cayenne Pepper (adjust to taste)
• 3 medium Sweet Potatoes (approx. 2″ in diameter by 5″ long), peeled and chopped into 1/4″ chunks
• 2 tablespoons cooking oil
• Pinch of salt and fresh cracked pepper
• 8 Corn Tortillas (approx. 50 calories each; certified gluten-free if necessary)
• Optional toppings: plain Greek yogurt or Sour Cream, Cilantro, Avocado, Salsa and/or Hot Sauce

Directions

To marinate the mushrooms: Mix seasonings, balsamic vinegar, and Worcestershire sauce in a shallow baking dish. Add mushrooms, toss to coat evenly and let mushrooms marinate for 1-2 hours before cooking.

Preheat oven to 350F.

Drizzle sweet potatoes in cooking oil, sprinkle with salt and pepper and bake for 45 minutes, until softened and lightly browned.

Heat a skillet over medium heat, add mushrooms and saute until marinade is cooked down to a thick sauce, about 10-12 minutes.

Stir in sweet potatoes and cook an additional 2 minutes.

Assemble tacos and top with sour cream, avocado, fresh cilantro, hot sauce and/or salsa if desired.

Nutrition Information

Serves: 4  |  Serving Size: 2 tacos (2 corn tortillas each filled with 1/8 of veggie mixture; optional toppings not included) Per serving: Calories: 271; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 195mg; Total Carbohydrate: 43g; Dietary Fiber: 6g; Sugars: 11g; Protein: 6g

Nutrition Bonus: Potassium: 713mg; Vitamin A: 332%; Vitamin C: 29%; Calcium: 10%; Iron: 12% 

skinny chicken enchiladas

For the Sauce: (makes approx. 4 cups)

• 1⁄2 teaspoon Olive Oil
• 4 Garlic Cloves, minced
• 1 1⁄2 cups Reduced Sodium Chicken Broth
• 3 cups canned Tomato Sauce
• 2 tablespoons chopped Chipotle Chile in Adobo Sauce (or more to taste)
• 1 teaspoon Chili Powder (or to taste)
• 1 teaspoon ground Cumin
• 1⁄2 teaspoon Kosher Salt
• 1/8 teaspoon freshly ground Black Pepper

For the Enchiladas:

• 1 teaspoon Canola or Olive Oil
• 1 cup chopped Onion
• 2 large Garlic Cloves, minced
• 1⁄2 cup canned Tomato Sauce
• 1/3 cup Reduced Sodium Chicken Broth
• 9 ounces cooked, shredded Chicken Breast
• 1⁄4 cup plus 1 tablespoon chopped fresh Cilantro
• 1 teaspoon Chili Powder
• 1 teaspoon ground Cumin
• 1⁄2 teaspoon dried Oregano
• 3⁄4 teaspoon Kosher Salt
• Cooking Spray or Oil Mister
• 8 (7-or 8-inch) Low-carb, Whole Wheat Flour Tortillas
• 1 1⁄2 cups Enchilada Sauce
• 1 cup shredded Reduced-fat Mexican Cheese Blend
• 2 tablespoons chopped Scallions, for garnish
• 4 tablespoons Light Sour Cream, for serving (optional)

Directions

For the Sauce:

Heat a medium nonstick saucepan over medium heat. Add the oil and garlic and cook, stirring, until golden, about 1 to 1 1/2 minutes.

Add the chicken broth, tomato sauce, chipotle chile, chili powder, cumin, salt, and black pepper. Bring to a boil, reduce the heat to low, and simmer until the flavors blend, 7 to 10 minutes.

Serve immediately, or let cool and refrigerate in an airtight container for up to 3 days, or keep frozen for up to 3 months.

For the Enchiladas:

Preheat the oven to 400°F.

In a medium nonstick skillet, heat the oil over low heat. Add the onion and garlic and cook, stirring, until soft, about 2 minutes. Add the tomato sauce, chicken broth, cooked chicken, 1⁄4 cup of the cilantro, the chili powder, cumin, oregano, and salt. Simmer until the flavors blend and the sauce reduces, 4 to 5 minutes. Remove the pan from the heat.

Spray a 13 x 9-inch glass baking dish with oil. Put 1/3 cup chicken mixture into each tortilla, roll them up, and place seam side down in the baking dish. Top with the enchilada sauce, then sprinkle the top with the cheese. Cover the dish with foil, being careful it does not touch the cheese. Bake until hot and the cheese is melted, 20 to 25 minutes.

To serve, put an enchilada on each of 8 serving plates, sprinkle with the scallions and the remaining 1 tablespoon cilantro, and serve with light sour cream on the side, if desired.

Nutrition Information

Serves: 8  |  Serving Size: 1 enchilada

Per serving: Calories: 194; Total Fat: 8g; Saturated Fat: 2g; Cholesterol: 27mg; Sodium: 640mg; Carbohydrate: 21g; Dietary Fiber: 10g; Sugar: 5g; Protein 18g

slow cooker jerk chicken

• 1 cup of chopped Green Onions (approx. 2-3 stalks)
• 3/4 teaspoon dried Thyme
• 1 Garlic Clove
• 1/4 teaspoon Cayenne Pepper (or more if you like it really spicy)
• 1 teaspoon ground Allspice
• 1 teaspoon ground dried Mustard
• 1/4 teaspoon Cinnamon
• 1/2 teaspoon Salt
• 1 tablespoon fresh Lemon Juice
• 1 tablespoon Honey
• 2 pounds of Chicken Legs (approx. 10 drumsticks), with skin on or off as preference
• 1 teaspoon Coconut or Olive oil for greasing slow cooker

To make jerk seasoning, add all ingredients (except chicken legs and oil) to food processor and pulse until combined.

Grease the slow cooker with oil and place chicken inside. Top with jerk mixture. Cook on low for 4 hours, turning chicken over and basting with juices after 2 hours if possible.

Before serving, set oven to broil. Transfer chicken to baking sheet or roasting pan and pour remaining juices on top. Broil chicken until it is crispy on the outside, about 5 minutes.

Nutrition Information

Serves: 5  |  Serving Size: 2 drumsticks

Per serving: Calories: 253 ; Total Fat: 12 g; Saturated Fat: 6 g; Monounsaturated Fat: 5 g; Cholesterol: 184mg; Sodium: 376 mg; Carbohydrate: 6 g; Dietary Fiber: 1 g; Sugar: 4 g; Protein 34 g

Nutrition Bonus: Potassium: 71 mg; Vitamin A: 1%; Vitamin C: 2%; Calcium: 0%; Iron: 1%

- See more at: http://blog.myfitnesspal.com/2014/10/slow-cooker-jerk-chicken/#sthash.8DMY1Ddq.dpuf