Winter healthy meals!

Chicken & Sun-Dried Tomato Orzo

        Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
• 1 plum tomato, diced
• 1 clove garlic, peeled
• 3 teaspoons chopped fresh marjoram, divided
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 9-ounce package frozen artichoke hearts, thawed
• 1/2 cup finely shredded Romano cheese, divided
  
  

           Preparation

1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2. Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.
   
   

   Nutrition
   

   Per serving: 457 calories; 12 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.
   Nutrition Bonus: Folate (34% daily value), Iron (25% dv), Potassium (16% dv), Calcium & Vitamin C (15% dv).
   Carbohydrate Servings: 3
    
   Makes:4 servings
   Active Time: 30 minutes
   Total Time: 30 minutes
    
   

                                        

Ravioli & Vegetable Soup

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cups frozen bell pepper and onion mix, thawed and diced
• 2 cloves garlic, minced
• 1/4 teaspoon crushed red pepper, or to taste (optional)
• 1 28-ounce can crushed tomatoes, preferably fire-roasted
• 1 15-ounce can vegetable broth or reduced-sodium chicken broth
• 1 1/2 cups hot water
• 1 teaspoon dried basil or marjoram
• 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
• 2 cups diced zucchini, (about 2 medium)
• Freshly ground pepper to taste
   

Preparation

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Nutrition

Per serving: 264 calories; 9 g fat (3 g sat, 3 g mono); 28 mg cholesterol; 38 g carbohydrates; 11 g protein; 8 g fiber; 763 mg sodium; 762 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (40% dv), Iron (21% dv), Calcium (16% dv).

Makes: 4 servings, about 2 cups each
Active Time: 25 minutes
Total Time: 25 minutes

Lemon & Dill Chicken

Ingredients

• 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
• Salt & freshly ground pepper, to taste
• 3 teaspoons extra-virgin olive oil, or canola oil, divided
• 1/4 cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice
  
  

        Preparation

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

        Nutrition

Per serving: 173 calories; 6 g fat (1 g sat, 4 g mono); 64 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 0 g fiber; 236 mg sodium; 219 mg potassium.
Nutrition Bonus: Selenium (30% daily value).

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Healthy lunch ideas!

 

Roast Beef and Horseradish Wrap

Roast beef and horseradish is a match made in flavor heaven. And this quick wrap has less than 200 calories!
 
Calories: 194

• 2 teaspoons light mayonnaise
• 1/2 teaspoon prepared horseradish
• 1 whole-wheat tortilla
• 1 large romaine lettuce leaf
• 3 slices lean roast beef
• 1/4 cup chopped tomato

Directions

1.

Mix the mayonnaise and horseradish in a small bowl. Spread the mixture on one side of the tortilla.

2.

Place the lettuce leaf in the center of the tortilla, followed by the roast beef and tomato. Fold the outer edges in, then roll.

                                                      Berry Goat-Cheese Salad

Cook an extra chicken breast at dinner and then toss it with strawberries, blueberries, pecans, tomatoes, and spinach. If berries are out of season, frozen ones will work, too.
 
Calories: 222

1 Tbsp pecans
3 cups baby spinach
1/2 cup halved strawberries
1/2 cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 skinless chicken breast (6 oz), grilled
1 Tbsp goat-cheese crumbles

Dressing:
1/4 cup sliced strawberries
1 Tbsp fresh orange juice
1 1/2 tsp red wine vinegar
1/2 tsp orange zest
1/2 tsp sugar
2 Tbsp nonfat Greek yogurt
1 large pinch kosher salt

1 Combine all dressing ingredients in a blender or food processor, or whisk together until smooth.

2 Toast pecans in a 400°F oven for 2 minutes. Remove from oven. Set aside.

3 In a large bowl, combine spinach, berries, tomato, and radishes. Drizzle with dressing. Toss gently.

4 Divide salad between 2 plates. Place half the chicken on top of each salad. Sprinkle with nuts and goat cheese.

                                                                   Chicken Panini

 For a satisfying lunch, layer sliced chicken breast, black forest ham, and Swiss cheese on a wheat roll and serve with marinara sauce on the side.
 
Calories: 292

• 6 oz sliced low-fat Swiss
• 4 oz sliced reduced-sodium Black Forest deli ham
• 4 oz sliced reduced-sodium deli chicken breast
• 4 whole wheat rolls (12 oz total), sliced and gutted
• 1/2 C marinara sauce, heated

Directions

1.

Heat lightly oiled grill or panini press to medium heat (or use a grill pan).

2.

Divide cheese, ham, and chicken evenly among rolls, starting and ending with cheese.

3.

Close sandwiches and grill, flipping and pressing them with spatula if necessary, until golden brown on both sides and cheese is melted, about 5 minutes total.

4.

Halve sandwiches and serve with marinara sauce for dipping

                                                  Mozzarella and Tomato Salad

This easy and meal salad will remind you of a caprese salad at your favorite Italian restaurant.  

Calories: 243

• 1 medium tomato, cubed
• 1 oz fresh part-skim mozzarella cheese, cubed
• 1 cup fresh spinach leaves add to shopping list
• 1 clove garlic, pressed
• 1 1/2 tsp olive oil
• 2 tbsp balsamic vinegar
• 2 tsp sunflower seeds
• 1/4 tsp black pepper

                                                    Grilled Chicken and Pineapple Sandwich

Looking for a not-so-ordinary chicken recipe? Try this sweet-and-spicy Hawaiian take on a lunchtime classic.
 
Calories: 387
 
What You'll Need:
4 boneless, skinless chicken breasts (4 to 6 oz each)
4 pineapple slices (1/2-inch thick)
1/4 cup pickled jalapeno slices, or 1 fresh jalapeno, thinly sliced
Teriyaki sauce
4 slices Swiss cheese
4 whole-wheat kaiser rolls
1/2 medium red onion, thinly sliced

How to make it:
1 Combine chicken and enough teriyaki sauce to cover it in a resealable plastic bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours.

2 Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes, flip, and immediately add cheese to each breast. Continue cooking until cheese is melted and chicken is lightly charred and firm to the touch. Remove from grill; set aside.

3 While chicken rests, add pineapple and rolls to the grill. Cook rolls until they're lightly toasted, and pineapple slices until they're soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, red onion, and jalapeno slices. If you like, drizzle chicken with a bit more teriyaki sauce.

Makes 4 servings.
Per serving: 387 cal, 13 g fat, 29 g carbs, 703 mg sodium, 3 g fiber, 36 g protein